Discover 5 Tips For Healthy Eating Straight From The Dietitians
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Kaelin Tuell Poulin
Registered dietitians tell all when it comes to healthy eating tips and tricks. While they counsel everyone else about their daily eating habits, how is it they can maintain their own healthy diets in a world that is fuelled by fast food and convenience food items?
Sometimes the holidays and cold weather can make us forget our health goals, and we forget to go back to them when the holiday season is done. Winter is a time of heavier food, and the cold can make exercise difficult.
Here are 5 healthy eating tips and tricks for making and sticking to their healthier eating habits, and urge everyone out there to take the chance and make a change for the better.
#1. If You Must Eat Out, Do It Wisely
Many people I know love to eat out at different cafes and restaurants. They love trying new places almost as much as they love returning to their old favourites. While not everyone out there can be at home all the time with a fresh, hot, cooked meal on the table, those who have to eat out should consider eating healthier.
Choosing healthier meals on the go from fast food outlets can reduce the amount of fat, sugar and salt you take in. If you eat fast food at least once or twice a month, making healthier choices can also reduce the amount of fast food you want.
TIP: Choosing healthier meals on the go from fast-food joints can reduce the number of fats, sugars and salts that you take in.
#2. Limit Your Diet Soda Intake
Drinking a reasonable amount of diet soda a day, such as one or two cans, probably won't harm you. The artificial sweeteners and other chemicals currently used in diet sodas are safe for most people, and there's no credible evidence that these ingredients cause cancer.
Many people think that because they are consuming diet soda, they are consuming less sugar, so they can drink an infinite amount throughout the day. Want a big, fatty meal? Drink a diet soda to offset the amount of fat and other non-nutritious foods you eat. This is not true. The more diet soda you drink, the more sugar and carbohydrates you're consuming. One can of diet soda a day or a week is enough.
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#3. Have A Pizza Night
Everyone loves pizza, and build-your-own pizzas are the craze right now, with chains popping up everywhere. When it comes to pizza night with the family, opt for a different type of pizza.
Ask for a whole grain crust, extra tomato sauce and top with veggies instead of choosing the chicken wings on the side, choose a salad or fruits. This balances out the unhealthy aspects of pizza but still allows you to order out from time to time.
TIP: Drinking a reasonable amount of diet soda a day, such as a can or two, isn't likely to hurt you. The artificial sweeteners and other chemicals currently used in diet soda are safe for most people.
#4. Pump Up The Protein And Fibre
Protein and fibre are great to have throughout the day. Not only can they keep you motivated and moving, but they are essential nutrients for feeling good. Skip breakfast options that are low in both and opt for wholegrains, fresh fruit and yoghurts. A strong, healthy breakfast can keep you going all day.
Protein is also used to create red blood cells, and it helps keep your hair, skin, and fingernails healthy. It's responsible for helping produce antibodies, which fight off bacteria, viruses and germs, and helps keep your immune system running strong. Studies show that people low on protein are more likely to get sick than people who eat enough of this nutrient.
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#5. Only Have Alcohol On Weekends
If you have to have alcohol and you like it, keep it on the weekends. Alcohol can rack up calories pretty quickly, leading to a nice beer belly, even if you practice healthy eating.
If there’s one thing that blurs the line between friend and foe, it’s alcohol. One glass of wine can easily morph into two. Then add shots to the mix, and your casual night out gets sloppy fast.
When you limit how much you consume, either on the weekends or just twice a month, you’re limiting the number of calories you take in.
TIP: When you limit how much you consume alcohol, either on the weekends or just a couple of times a month, you’re limiting the number of calories you take in.
The Bottom Line
When it comes to staying fit, eating well and being healthy, making the change can be a tough journey. When you're considering going from one end of the scale with the lowest, unhealthiest eating habits to the other with the best eating habits, it's important to know that you can do it and that it's for the best.
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FAQ
The basics of a healthy diet include a balance of macronutrients - proteins, fats and carbohydrates - and a rich variety of micronutrients from fruits, vegetables, whole grains, lean proteins and healthy fats. Dietitians often emphasise the importance of whole foods over processed foods and recommend eating a variety of foods to ensure a complete nutrient intake.
To make healthy eating sustainable, start by making small, incremental changes. This could mean swapping processed snacks for whole fruit, choosing whole grains over refined ones, or adding more plant-based meals to your diet. Creating meal plans and preparing food ahead of time can also help you maintain healthy eating habits.
It is possible to eat healthy on a budget. Plan meals around affordable staples such as beans, lentils, eggs and seasonal produce. Buying in bulk, looking for sales and cooking at home can save money. Reducing meat consumption and opting for plant-based protein sources can also be both cost-effective and healthy.
Common misconceptions include the idea that healthy eating is very expensive, that it takes a lot of time to prepare, or that healthy food is bland. In reality, with smart shopping and a little planning, healthy meals can be inexpensive, easy to prepare and delicious. Another myth is that healthy eating means avoiding certain food groups completely or following fad diets, which are not sustainable or nutritionally balanced.
Portion control is an important part of a healthy diet. It helps manage calorie intake and ensures that you get a balanced amount of nutrients. Using smaller plates, reading food labels for portion sizes, and paying attention to hunger and satiety cues are effective ways to control portions.
Healthy snacks can be both filling and nutritious. Some quick ideas include Greek yoghurt with berries, apple slices with almond butter, a handful of mixed nuts, carrot sticks with hummus or whole grain toast with avocado. These snacks provide a good balance of protein, healthy fats and fibre to keep you full and energised.
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