2018 is almost here and with the arrival of the New Year, people have already started making resolutions that they aim to follow. One of the most common resolutions this New Year is to eat healthy and stay healthy. While the idea is great, very few people know how to go about it. So, here are a few diet changes that you need to follow if you want to stay true to your New Year resolution of staying healthy.
1. Morning Juice Instead of Tea/Coffee
When you get up in the morning, you may have a habit of sipping on tea or coffee. However, this new year, substitute the tea/coffee with fresh fruit juice. The health benefits of fruit are plentiful and providing your body with a glass of fruit juice just as you get up will surely boost your energy throughout the day.
2. Heavy Breakfast and Light Dinner
We Indians have a tendency to consume a light breakfast whilst leaning towards heavy lunches and dinners. This is not beneficial to the body and works against the body’s metabolism. Try eating a heavy breakfast instead. Since it is the first meal of the day, ensure that you get enough quantities of proteins, carbohydrates, fats and vitamins out of it.
Lunch on the other hand should be lighter than your breakfast. Lastly, Dinner should be the lightest meal of the day, which will aid in a good night’s rest and proper functioning of the digestive system.
3. Reduce Sugar Intake
Artificial sweeteners and sugar intake are the main reasons for obesity and related health conditions. So, make up your mind this New Year to reduce sweet consumption. You may have a sugar tooth and giving up on chocolates and pastries may be difficult. But, in the long run, giving up on sweets will help you stay fit and healthy. If you have a craving for something sweet, have a fruit instead of a laddoo.
4. Eat more Vegetables
Vegetables are as good for you as fruits are. So, if you are trying to get a sandwich, go for a vegetable sandwich instead of cheese or chicken sandwich. Try to include vegetables in your breakfast as well. However, instead of stir-frying the vegetables, try consuming them boiled or blanched.
Remember, green and leafy vegetables do wonders for your digestive system. They provide roughage, which is an essential part of maintaining healthy bowel movements.
5. Drink Loads of Water
Something as simple as water can aid in your weight loss and also keep your body hydrated. While there are no fixed measurement of the amount of water you should drink, try to take a sip of water after every 20-25 minutes, throughout the day.
Water intake essentially detoxes the body. This means that regular water intake keeps the body clear of any harmful substances. It also enhances the entire digestive system including the liver and kidney functionalities.
6. Prebiotics and Probiotics
Prebiotics are those foods, which aid in growth of beneficial bacteria in the stomach. These bacteria live in our gut, but instead of causing harm, they aid our digestion and bowel movements. Onions, garlic, bananas and soybeans are the most common sources of prebiotics. So, ensure that you incorporate these into your daily meals.
Probiotics are foods, which aid in the repopulation of beneficial bacteria living inside our stomach. These too are essential to maintain a healthy digestive system. Yoghurt is one of the most major sources of probiotics and is quite commonly found in Indian kitchens. Ensure that you have a small amount of yoghurt each day to keep yourself healthy.
7. Reduce Alcohol Intake
Yes, even alcohol intake is adding to the useless calories inside your body. Consuming alcohol once in a while is okay, but overdoing it can cause a lot of problems. Not only does the alcohol add to the calories, it also leads to poor fitness and diet choices. Try limiting alcohol intake to the weekends only.
8. Avoid Eating Out
You may have located a healthy restaurant, where the foods are catered to the health conscious individuals. However, even in such a case eating out, leads to irregular diets. You may end up overeating or indulging in other unhealthy foods. So, it is best to avoid eating out at all or to limit it as much as possible.
This will aid you to save money and also help you to achieve your fitness goals this new year. If you want to indulge in a feast, it is always better to prepare the foods at home so that you can make them in a healthier fashion.
9. Control your Cravings
You may be a glutton when it comes to food. But, remember that gluttony is one of the seven deadly sins. So, the next time you see an unhealthy food, which make your mouth water, close your eyes and remind yourself of your fitness goals. Do not give in to your cravings and maintain a strict watch on what you eat and when you eat it.
10. Make Healthy Food Delicious as Well
There is a misconception that all healthy foods taste bland and miserable. This is not true as you can have a very delicious, but healthy meal if you know how to cook well. Instead of adding loads of salt and oil, try to flavor your food with natural ingredients such as lemon juice, garlic, ginger, pepper and more. This will essentially add the taste to your food without the harmful effects from the oils and the sodium from the salt. So, try to find the ideal way through which you can maintain the balance between taste and health.
Try following these steps in the coming year and you are likely to reach your fitness goals. Remember that the diet is important to lead a healthy lifestyle, but some form of physical exercise is necessary as well. Try to engage in an activity that you enjoy, which can be anything from cycling to swimming and other sports.