(Not medically reviewed by Dr. Stair)
A post by Paul Singh
It is possible for every single one of us to make improvements to our current nutrition plan. Whether you’re not eating enough fruits in addition to vegetables, relying too much on packaged foods or indulging in indulgent desserts more often than you should be doing so, no one is perfect when it comes to eating. However, planning change can feel overwhelming as proving your day-to-day nutrition can seem daunting. However, if you’re feeling stuck there are tonnes of nutrition hacks which will make eating well that much easier.
Dial back on the dinner time carbs
Over the past twenty years, carbohydrates have been seen as something that needs to be avoided if you want to remain healthy. Chips, crisps, bread and pasta – we all adore delicious carbs however apparently this love affair comes at the cost of our own waistlines.
The problem with carbs, specifically refined carbs, comes from the short-term injection of energy (sugar) which these foodstuffs supply. If you don’t perform any exercise in the few hours after eating them your body has to find a use for the excess of energy which, in this case, it into fat. Hence why carbs have become demonized by countless celeb-loved diets.
So, then, does no carbs equal a lean you? Well, maybe. Low-carb diets certainly yield short-term results, but their longer-term efficacy is open to debate. A more sensible as well as sustainable approach is to plan your intake of carbs so that it corresponds with when your body needs energy.
Eat more essential fatty acids
The average individual’s diet is seriously lacking in omega-3 fatty acids. These elements are important for many areas of health, such as cardiovascular health, mood in addition to movement. These important nutrients can’t be created by your body, which means that you must obtain them via proper nutrition or supplementation. A simple way to get your omegas is by consuming fatty fish (such as salmon), walnuts, chia seeds or flax seeds. A good fish oil or krill oil supplement also works wonders.
Steer clear of processed food
We all know that frozen pizzas, fizzy drinks in addition to fast food aren’t that great for us. However, you may be surprised to realize just how bad these really are.
Two studies which were published recently in the British Medical Journal stated that if a person consumes a diet which is rich is ultra-processed the risk of early death is increased by 60%. This is a worrying statistic as another 2018 study stated that these types of foods make up 50% of our diets.
Make more healthy meals
Think in addition to the meal you’re about to eat. Get into the habit of preparing extra brown rice, quinoa or, alternatively, lentils while you’re preparing meals. This is so that you have those ingredients on hand as a quick as well as easy add-on to any other proteins or vegetables which you prepare later on in the week.
Make your own sauces
Sauces which you make yourself add tonnes of flavor to any meal without piling on fat and calories. Steer clear of store-bought sauces as you don’t know what goes in them. A simple, healthy combination – such as sun-dried tomatoes that are pureed with olive oil, Dijon mustard, dill as well as olive oil or, alternatively, a simple basil, pine nut, and olive oil pesto are quick, healthy in addition to easy to make. Just add a lean grilled, broiled, or poached protein of your choice.
Remember that any progress is good progress towards you goal. Gradually including healthy habits into your diet is a good strategy which can work for you as opposed to quitting eating treat foods cold turkey.
If you are looking at incorporating a fitness routine into your life then eating well and watching your nutritional intake will benefit that as well.
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