Eve Lahijani, Registered Dietitian Nutritionist http://www.vitamineve.com
As you probably noticed by now, diets don’t work. At least not long term. Furthermore, diets make us hungrier, have more cravings, and actually increase the likelihood of over eating! In other words, diets backfire in the long term. This is because food restriction can go against our biological and psychological wiring.
In today’s information environment about what to eat and what not to eat, coupled with an endless array of food availability (types and quantity), mixed in with diet advice coming from every angle – it can be totally confusing about how to eat.
That’s why so many of us feel so bad about our eating! We feel like we should be doing something that our bodies and minds are not designed to do. AND/OR we just don’t know how or what to eat. No wonder a survey about 2019 New Year’s resolutions published by Inc. has found diet and healthy eating is the #1 resolution for Americans.
So this year, instead of going on another diet, try something that is recommended by nutrition professionals across the US and is backed by science.
- Learn how to listen to your body. A key here is tuning into sensations of hunger and fullness and distinguishing them from other sensations like being bored, tired, stressed, etc.
- Balance your meals; make sure most of your meals have proper nutrition so be sure to include:
|Protein||chicken, fish, beef, eggs, Greek yogurt, beans, lentils, tofu, etc.|
|Complex Carbohydrates||brown rice, whole grain bread (California Lavash whole grain products are work well), corn, peas, potatoes, pasta, fruit, beans, lentils|
|Vegetables||cucumbers, broccoli, carrots, salad greens, Brussels sprouts, celery, zucchini, onions, mushrooms, bell peppers|
|Fat||avocado, nuts, seeds, olive oil|
|Calcium||milk, yogurt, cheese, fortified products like soymilk and almond milk|
- Create a plan for your breakfast, lunch and dinner. Knowing what you are going to eat helps you stay focused on making those balanced choices. If your meals are planned out over 4 hours apart, include a snack in between.
- Hydrate about 8 cups a day, rest about 8 hours a night, move your body and other self-care basics are also key in staying healthy and eating well.
- Buddy up – team up with a wellness partner, include, have a friend keep you accountable, or consider working with a professional Registered Dietitian Nutritionist.
Reading this article is a great start, good for you! But don’t stop here – What is one small thing you can do to put this information to use?