The New Year is just around the corner and with your early arrival you have the perfect opportunity to think about what you will do next year in order to achieve a healthier life.
If you are already imagining what your goals will be during the following 12 months, we invite you to include in your list these 10 New Year resolutions recommended by nutritionists that will surely help you achieve a much healthier lifestyle than you already have.
10 New Year’s resolutions suggested by nutritionists
1.Start the year from scratch with your diet
One of the reasons why it costs so much to fulfill New Year’s resolutions related to health is because the Christmas season bombards our stomachs with too many cravings that may not be as healthy.
As noted by the specialist Dian Griesel, the cupboards are filled with high-fat meals and sweets that, sooner or later, we end up consuming, unbalancing our diets. Therefore, he proposes to “purge our refrigerators” and start right from the first of January with healthy snacks, vegetables, fruits and lean meats.
So is! New Year New Life!
2.Reduce sugar consumption
It is easier said than done, but it is always good to prioritize the reduction of sugar in your diet.
Experts in nutrition from around the world agree that forgetting this ingredient in your meals does wonders for health, since sugar is one of the greatest sources of calories today and is responsible for innumerable cases of overweight and heart disease.
If you reduce your intake to the minimum proposed by the World Health Organization (WHO, around 25 grams daily), you will see the results in a matter of weeks. Not only will you lose weight, but you will feel more energized.
3.Plan your meals with weekly menus
A good way to get better results with your diet is with the planning of the food you will consume through a weekly menu. This offers you the following benefits:
- Anticipate better the nutrients and calories of your diet.
- Avoid the compulsive purchase of unhealthy foods and snacks.
- Acquire only the ingredients that you will consume.
- Save time and money.
4.Measure the portions with the labels of the products
It does not work to think of exclusive diets with healthy foods if the portions to be consumed are not controlled. The purpose of this strategy is to eat the correct amount without overpassing you in any way.
To achieve this balance, it is convenient to read the tables found in almost all products. With the data provided there you can calculate the nutrients you get in each serving of food. These labels tell you even the calories they offer. Also, understanding these tables helps you avoid processed foods or saturated fats.
Of course, this idea should also be applied to your favorite snacks. With the latter it is better to load the individual portions, instead of with the packages and whole bags. Thus, you eat the necessary without loading your body with extra calories.
Have a bottle of water near you at all times to be hydrated. In fact, it is common to confuse the feeling of hunger with thirst.
In these cases take water or, better yet, some fruit. So you get hydrated and at the same time you get fiber and vitamins.
6.Add prebiotics to your diet
Prebiotics are non-digestible ingredients present in various foods that promote the growth of microorganisms in the digestive system, more specifically in the colon and intestines.
The nutritionist Maria Feller details that these components colonize good bacteria that, in turn, play an important role in the absorption of minerals such as calcium and in generating a feeling of fullness.
Among the foods with prebiotics that you can include in your diet are onions, garlic, asparagus, soybeans, oats, bananas and leeks.
7.Play with spices in your meals
Apart from offering more color and flavor to your dishes, spices and herbs have very beneficial nutritional properties to enhance the diet.
A study by West and Skulas-Ray (2014) found that adding two tablespoons of spices to meals reduces the accumulation of triglycerides in the blood by up to 30%. In addition, they are ingredients with a very high digestive value, thus stimulating the assimilation of the other nutrients in the dishes.
Write down the following herbs and spices on your shopping list for the New Year:
8.Eat with awareness and with full patience
Nutritionist Beth Witherspoon highlights a bad habit that should be avoided during this New Year, and refers to eating with stress.
Witherspoon proposes that, instead of eating when you are very busy, tired or bored, you must reprogram your mind to eat with ease. To do this, you must turn off your mobile, your TV and your computer.
Taste your food slowly, chew slowly and enjoy without any distraction around. This way your body can take advantage of all the nutrients in its entirety.
9.Try new recipes
We know how boring it is to follow a diet without many variations in the dishes, but with the New Year coming you have a golden opportunity to add new recipes to your cooking repertoire.
If you have not yet experimented with other techniques, try to surprise your friends and family with steamed vegetables, well-cooked lean meats or low-calorie vegan snacks.
10.Focus on positive and enjoy your year
Do not let you be overcome by discouragement and always seek to be motivated. If you failed once to feed yourself with something you should not, do not throw all your effort overboard, go ahead and do not give up.
To achieve that feeling of triumph, focus on observing your achievements. According to the dietitian Tori Schmitt the change of mentality is about enjoying the deliciousness of healthy food instead of thinking that you will never eat sweets again.
Look at the bright side of your new life and enjoy all the achievements you get throughout the year.
Exercise often, take care of your health and be happy. The more satisfaction you feel with the changes in your life, you will know that you are on the right path.
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