January brings lots of new year’s resolutions. Sometimes these resolutions involve getting more active, being more conscious of counting calories, reducing intake, or cutting out sweets.
Here are some helpful tips for managing your diet and eating habits in the new year.
● Slow down your eating habits
How quickly you eat has an impact on how much you eat. Fast eaters are more likely to eat more and have a higher BMI than slow eaters. Studies have shown that it takes approximately 20 minutes for your brain to receive the message that your stomach is full. So slowing down your eating speed allows your brain time to perceive fullness.
● Drink more water
Drinking water can increase weight loss and help maintain a healthy weight. Increasing water intake before a meal can help to reduce your appetite and food consumption as well. Water also provides a healthy alternative to sugary drinks.
● Eat your greens first
Eating your greens first means that you’ll be eating them when you’re at your hungriest. This makes you more likely to finish them and may cause you to eat less of the less healthy options on your plate. Eating vegetables first also slows the speed of carbohydrate absorption, which can have beneficial effects on blood sugar.
● Choose fruits over fruit juices
Fruits add many benefits to our diet – water, fiber, vitamins, and antioxidants. Fruits are digested more slowly, which prevents spikes in blood sugar levels. Oftentimes fruit juices are not made with real fruit juices and are packed with sugar.
● Dietary changes
- Choose whole-grain bread Whole grains are linked to reduced risk of type 2 diabetes, heart disease, and cancer. They also provide you with a good source of fiber, B vitamins, and other minerals
- Choose good proteins. Protein helps you to feel fuller for longer, which helps manage food intake and appetite. This can help with reducing weight if that’s what you’re looking for. Eggs are a great source of protein. Eating them early in the morning increases fullness, and it has been shown that this helps to reduce calorie intake later in the day. Other good sources of protein include – dairy products, nuts, peanut butter, beans, and lean meats.
● Choose cooking at home over eating out
Cooking at home is not only easier on your wallet, but also on your stomach. Cooking in our own home also allows for better control of the ingredients. We know exactly what is going into our food, versus in a restaurant where we are not sure of the fat or oil content.
Dr. Cassie Zanolini, Pt, DPT,
WWS Physical Therapy and Vestibular Rehabilitation,
Doylestown, PA.,
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