Most of us eat the same way all our lives. We stick to the same food comfort zone as it is simple and familiar to us. While this may work for most of us, there are times when the desire to be healthy requires a major dietary change that some find overwhelming. Before you make the big leap, make sure you have a healthy baseline diet and then start with small nutritional changes. With healthy returns, small changes in our diet can reduce the chances of conditions like diabetes, heart disease, muscle aches and pains.Also read – 6 Health Tips for People Working in a Hybrid Work Environment After Covid-19
Here are some dietary changes you might want to make in your daily life: Also read – Weight Loss Tips: Foods To Limit And Avoid In Your Fitness Journey
The first step is to make a big difference in your diet by limiting your salt intake. While a small amount of salt in our diet is not a problem, it is important to keep an eye on how much we consume. Don’t eat processed foods, as even a small bite can contain a lot of pure salt and sodium which is directly associated with high blood pressure. When it grows, it affects the heart, kidneys, brain and eyes. Preference should always be given to home cooked food in which you can control exactly how much sodium goes into each bite. Use a variety of organic herbs and spices with lemon, vinegar and black pepper to create your salt-free seasoning. One last but not least advice is to always read food labels to check sodium levels before you buy. Also read – Research shows how large body fat is a risk factor for poor thinking ability
- Increase your fiber intake
Switch to a plant based diet to increase your fiber intake. Fiber helps in healthy weight gain, lowers cholesterol, prevents constipation and keeps blood sugar within normal levels. Although the recommended 25-30 grams of fiber for adults may seem scary, it is just a few simple substitutes in your diet. Replace sugary and refined cereals with a bowl of almonds and berries for breakfast. For lunch, make a sandwich using whole grain tortillas and add lettuce, tomatoes and other vegetables along with some fruits for extra fiber benefits. Also make your evening snacks and dinners high in fiber. However, it is important that when you add fiber to your diet, you should do it slowly and drink enough water to avoid any gastrointestinal discomfort.
- Add breakfast and join the signs of hunger
Adding breakfast to a healthy eating plan gives you a vital energy boost in between meals. It should be a mix of colorful fruits or vegetables with whole grains and protein sources. While whole grains give you instant energy, protein helps you feel fuller longer. Water and fiber in fruits and vegetables provide a variety of vitamins and minerals that enhance your overall well-being. Identifying when you feel hungry and when you do not go a long way in improving overall health. While infants and young children do a good job of eating when they are hungry and stopping when they are full, adults stop eating or overeating for many external reasons.
In conclusion, big changes in diet are difficult at the same time but small changes at their own pace will make a big difference. Remember that making a change in diet basically requires a healthy baseline at its root. Consult a dietitian who understands your needs and suggests changes in your diet accordingly so that you can reach your ultimate goal.
(Dr. Siddhant Bhargava, Fitness and Nutritional Scientist, Co-Founder – with Food Tailor Inputs)
