5 Healthy And Simple Changes You Can Make To Your Diet
Maintaining a healthy diet has been shown to have many advantages, from increasing longevity to improving mental health. However, it can seem overwhelming to make large changes to your diet. Here are five simple ways that you can modify your diet to make it more health-conscious.
Set an Eating Schedule
While it may be easy to skip a meal if you’re having a particularly busy day, this can cause you to binge later on, which can have numerous negative effects on your body. Instead, get used to the idea of eating three meals a day, and try to eat those meals at around the same time. Studies have shown that individuals who eat at arbitrary times every day have higher blood pressure and BMIs than those who stick to an eating schedule. Typically, it’s recommended that you eat every three to five hours to keep your appetite under control. Don’t be afraid to supplement with some snacks in between if you’re feeling hungry.
Supplements are a great way to provide your body with nutrients that it may not be getting from your regular diet. Approximately 42% of the U.S. population is deficient in vitamin D, which is essential for strong bones and a resilient immune system. Therefore, adding vitamin D to your diet can be a great way to improve your overall health. If you’re looking to get a bunch of vitamins in one shot, adding a greens powder to your diet is another effective way to support a strong immune and digestive system. Some other popular supplements include omega-3 fatty acids, probiotics and vitamin B complex.
Switch to Whole Grain Bread
Switching from refined grains to whole-grain bread is a simple change that can do wonders for your health. Refined grains, which include white bread and refined wheat bread, have been shown to spike blood sugar levels, which is the reason why you may feel hungry soon after you’ve eaten. Refined grains have also been linked to an increased risk of cardiovascular disease, obesity and type two diabetes. On the other hand, whole grain bread is a great source of fiber and a plethora of other vitamins and minerals, including zinc, manganese and iron. Studies have also shown that whole grain bread can reduce your risk of heart disease, stroke and cancer. There are hundreds of different types of whole grain bread to choose from, so you’re likely to find one that suits your taste.
Always Bring a Shopping List
While not a modification to your diet, bringing a list with you when you go grocery shopping is a must if you want to maintain a healthy diet. Going to the grocery store with a shopping list will ensure that you only purchase the items on the list, and it can reduce the temptation to impulse-buy unhealthy items, such as sugary snacks. On a similar note, don’t go to the grocery store hungry. One study found that individuals who were hungry purchased more high-calorie products, as opposed to those who had just eaten a meal. As you may know from experience, high-calorie foods may seem more tempting than usual when you’re hungry.
Ditch the Sugary Drinks
When people think of changing their diet, they often don’t realize that beverages can have a large impact on health. Sugary drinks, such as fruit punch or soda, have no nutritional benefit and are instead loaded with artificial sweeteners, colors and toxic chemicals that have been linked to an increased risk of cancer, reproductive issues and nerve problems. If you’re craving a sugary drink, try reaching for a flavored sparkling water, smoothie or coconut water instead. These will satisfy your sweet tooth without harming your body.
As long as you take small steps, changing your diet to include healthier items doesn’t have to be stressful or overwhelming. Following these five tips can help you make healthy eating a part of your daily routine.
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