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10 easy ways to make healthy eating a habit

10 easy ways to make healthy eating a habit

10 easy ways to make healthy eating a habit – If you’ve made a commitment to get healthier and develop healthy eating habits, you’re not alone. While New Year’s resolutions come in all forms, many of us sit down in December and decide that this year is the year to really commit to eating healthier and smarter.

Finally, we will eat less sugar, control all portion control, eat real fruits and vegetables, and stop having a pint of ice cream right before bed. But even if you really mean it, without a real plan and strategy, your resolutions will more than likely fall short.

Eat more vegetables on the sly

Eat more vegetables on the sly
You know you should eat more vegetables. They are full of fiber and good-for-you vitamins. But the average person eats only about half the amount they should. So how can you get more? Swap the pasta for zucchini strips that you shred with a julienne peeler. Or pulse cauliflower in the food processor until it resembles rice and use it in pilafs and stir-fries. It will cut calories and add important nutrition.

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Curb Protein Snack Bouts


It’s hard to resist the vending machine full of junk food when your stomach growls at 3 p.m. But you don’t need to rely on willpower alone. Making the right food choices earlier in the day can set you up for success. Look for protein – it fills you up and helps you feel full longer than carbohydrates. Choose meals and snacks that include things like hard-boiled eggs, Greek-style yogurt, peanut butter, and skinless chicken.

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Don’t ditch whole dairy

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ditch whole dairy
close up shot of a glass of soymilk and soybeans

If you miss the taste and texture of whole milk and whole yogurt because you think skim milk is better for your waistline, you may be in luck. It’s okay to indulge in regular versions of dairy from time to time. Drinking creamy whole milk was even linked to a lower risk of obesity in one study. Just make sure you don’t overdo it and get too many calories or fat grams overall.

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Give yourself the right portions

right portions
You may think that you are likely to eat more when you are really hungry or if you are trying one of your favorite dishes. But that is not always the case. One of the biggest things that determines how much you eat is the serving size. Studies show that people eat more food, even if they don’t like it, when it’s served in a large container. So serve food on smaller plates to limit the amount you eat.

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Record your meals in a food diary

Record your meals in a food diary
It only takes a few minutes a day and can make a world of difference. These diaries not only make you more mindful of your food choices, they can also help you stick to a healthy diet. In one study, people who kept food diaries over the course of a year lost more weight than those who didn’t. Try online tools, mobile apps, or pencil and paper to find what works for you.

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eat more beans

eat more beans
A satisfying, high-protein meal doesn’t have to rely on an expensive piece of steak or pork. At only about 25 cents a cup, dry beans are some of the best value at the grocery store. To save time, cook a double or triple batch of beans and freeze them in 1- and 2-cup portions for quick meals later. Don’t get stuck with any one type—there are a rainbow of options that can add variety to your diet.

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have vegetables for breakfast

vegetables for breakfast
Smoky vegetable sauté with greek yogurt

There is no rule that limits vegetables for lunch and dinner. If you want more in your diet, breakfast is a great place to start. Cut an egg out of your favorite omelette and add cooked spinach, mushrooms, onions, or red peppers. Make a smoothie loaded with kale, apples, bananas, and yogurt. Vegetables have fewer calories than most other breakfast foods, and their fiber will keep you feeling full longer.

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Cut back on food blogs

Cut back on food blogs
Have you ever found yourself drooling over photos and recipes on TV shows, magazines, or blogs? It seems harmless. But when you look at those pictures of tasty dishes, cravings are likely to hit you harder. Food images can cause your body to produce more ghrelin, the hormone that makes you feel hungry. To stick with your healthy habits, try to limit TV shows and gourmet blogs, and watch them after you’ve eaten, not before.

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Plan a weekly menu

Plan a weekly menu
It can be difficult to think clearly when you come home tired at the end of the day. It’s also the worst time to try to figure out what to make for dinner. You can save yourself from self-catering when you plan meals and have dinner staples like frozen vegetables on hand. When cooking, make a double batch. Seasoned, sliced ​​chicken means a near-instant stir fry, and cooked ground beef makes for a quick taco night.

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chop right

chop right
When you bring your groceries home from the store, don’t just store your greens in the crisper. Instead, take a few minutes to cut carrots, cucumbers, and red bell peppers into snack-friendly sticks. That way, when you’re hungry, vegetables are as easy to grab and eat as pretzels or potato chips. Do you hate cutting? Buy bite-sized vegetables like baby carrots and grape tomatoes, or get the pre-cut types.

focus on the positive
As you develop healthy eating habits, find things to add to your diet. Look for fresh new fruits beyond the usual apples and bananas, like kumquats or clementines. Pick out an unfamiliar vegetable at the farmers market, like neon-colored cauliflower. You’re more likely to stay on track when you embrace what you can have instead of obsessing over the things you want to limit, like junk food and sugary sodas.

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