It all starts with having the right mindset – eating healthy is not a short-time project, it´s a way of life. Keep in mind that you are starting this change to improve your own well-being and not impress others.
Change the wording. Food is neither good nor bad, it´s nutrient-dense or „containing nothing“ – provides nothing of value to your body beyond calories (such as soda, pastries, fancy coffee and tea, alcohol, sausages, cereals etc.,).
Aim for 7 to 9 hours of sleep every night.
Although, easier said than done, aim to manage stress.
Get out of the comfort zone and become active! - if you haven´t been active then start slowly – begin with 15 minutes and build up to 30 minutes a day.
Socialize – it increases your sense of happiness and well-being.
Plan and prepare your meals ahead, it prevents you from making impulse decisions while you are hungry.
Shop with a list. By doing this and sticking to your list you will not only buy healthier items but also make smarter and better choices.
Serve in modest portions - use smaller plates, it helps you to trick your brain into thinking that you´re eating more.
Eat only when you are hungry!
Don´t skip meals – going too long without eating increases the risk of strong hunger.
Don´t get thirsty!
Slowing down and savoring your food can help you control your intake. Being distracted or not paying attention to a meal tend people to eat more. Eating slower (you can set kitchen timer to 20 minutes), chewing more often can reduce the risk of eating more than you actually need.
Ask for advice! We are all different and what´s good for one does not have to be good for all.
Victoria Palusaar, nutritionist
Plan for a healthier way to eat
Start with small steps, choose a few to start with, move at your own pace until you do them all.
1. Set regular meal times – 3 main meals and 2 to 3 snacks daily.
2. Stay hydrated! - the recommended daily fluid intake is 28 - 35 ml per kilogram body weight.
3. Add fresh fruits (avoid dried fruits) and vegetables to every meal. The best dessert is berries.
4. Choose healthy fats – avocado, salmon, nuts and seeds.
5. Cut down saturated fats (pastries, sausages, cured meats, full-fat dairy, red meat).
6. Eat fibers – good sources are legumes, fruits and vegetables (avoid juices and smoothies), whole grains.
7. Cut down sugary drinks (fruit drinks, sports and energy drinks, sweetened waters, soft drinks and sodas, sweetened tea, coffee drinks).
8. Cut down or reduce consumption of (white) sugar.
9. Check salt on labels – salt comes mainly from processed foods such as ready meals, processed meals like ham, salami, bacon, salty snacks etc.,
10. Everything must be in moderation! Overconsumption of healthy food can also cause harm rather than benefit.
Always remember that hunger makes people angry, irritated and tired. The BEST way to stop hunger is to EAT!
