Scientific research has shown that eating a diet high in fruits and vegetables has a number of positive effects on your health, including lowering your risk of developing several chronic diseases and maintaining good physical health.
Making significant dietary changes, however, can occasionally seem very overwhelming.
It might be preferable to start with a few smaller changes rather than several major ones. Additionally, starting with one thing rather than all of them at once is probably easier to handle.
This article discusses 25 simple adjustments that can slightly improve a regular diet. Keep in mind that you don’t have to attempt to complete them all at once. Instead, you might want to gradually incorporate these changes into your life.
1. Reduce speed
The rate at which you eat affects both how much you eat and your risk of gaining weight.
Fast eaters are actually much more likely to eat more and have a higher body mass index (BMI) than slow eaters, according to studies comparing different eating speeds (1, 2, and 3 Trusted Sources).
Hormones regulate your appetite, how much food you eat, and how full you feel. Your brain receives hormone signals to determine whether you are hungry or full.
However, it takes your brain about 20 minutes to process these messages. To give your brain the time it needs to recognise that you are full, try eating more slowly.
This has been supported by research, which shows that eating slowly may help you lose weight by reducing the number of calories you eat at meals (4Trusted Source).
Eating more slowly has been associated with thorough chewing, which has been associated with better weight management (5Trusted Source, 6Trusted Source).
Therefore, eating more slowly and frequently may help you eat less.
2. Rather than refined bread, choose whole grain bread.
By choosing whole grain bread instead of conventional refined grain bread, you can easily make your diet a little bit healthier.
Numerous health problems have been linked to refined grains.
Contrarily, whole grains have a number of health advantages, such as a lower risk of type 2 diabetes, heart disease, and cancer (7 Trusted Source, 8 Trusted Source, and 9 Trusted Source).
They’re also a good source of:
- fiber
- B vitamins
- minerals such as zinc, iron, magnesium, and manganese
Whole grain bread comes in a wide variety and many of them even taste better than refined bread.
Simply check the label to make sure your bread is made entirely of whole grains and not a combination of whole and refined grains. The bread should preferably contain whole grains or seeds.
3. Greek yoghurt should be consumed.
Regular yoghurt is thinner and creamier than Greek yoghurt (or Greek-style yoghurt).
It has been strained to get rid of extra whey, the liquid component of milk. The end result is a product that contains more protein and fat than regular yoghurt.
In fact, it has up to 10 grammes of protein per 3.5 ounces (100 grammes), which is up to twice as much as the same amount of regular yoghurt (10Trusted Source, 11Trusted Source).
If managing your appetite and consuming less food is your goal, eating a good source of protein can help you feel fuller for longer (12Trusted Source).
Greek yoghurt also has less lactose and less sugar than regular yoghurt because it has been strained. This makes it appropriate for those who consume low carbohydrate foods or have a lactose intolerance.
Greek yoghurt can easily be used in place of some snacks or regular yoghurt varieties to provide a substantial amount of protein and nutrients.
Just be sure to choose the unflavored, plain varieties. Yogurts with flavours may contain extra sugar and other unhealthier ingredients.
4. Shop only after making a list.
When you go grocery shopping, there are two key strategies to follow: make a list of everything you need in advance, and avoid going to the shop when you’re hungry.
Impulsive purchases can happen when you don’t know exactly what you need, and hunger can lead you to add even more low-nutrient foods to your trolley.
The best course of action is to make a plan and list your needs in advance. You’ll not only purchase healthier items to keep around the house by following your list and doing this, but you’ll also save money.
5. Ideally for breakfast, consume eggs.
Even more so if you eat them first thing in the morning, eggs are incredibly healthy.
They are abundant in high-quality protein and many necessary nutrients, including choline, that people frequently don’t get enough of (13Trusted Source).
Eggs come out on top in studies comparing various calorie-matched breakfast options.
Eating eggs in the morning makes you feel more satisfied. It has been demonstrated that as a result, people eat fewer calories at subsequent meals. If losing weight is your goal, it can be very helpful (14Trusted Source, 15Trusted Source, 16Trusted Source).
For instance, a 50-person study found that eating eggs for breakfast reduced feelings of hunger and reduced the amount of calories consumed later in the day compared to a cereal-based breakfast (16Trusted Source).
Therefore, switching to eggs for breakfast could have a significant positive impact on your health.
6. You should consume more protein.
The king of nutrients, protein is frequently referred to as having some superpowers.
It’s commonly believed to be the most filling of the macronutrients because of its capacity to influence your hunger and satiety hormones (12Trusted Source).
According to one study, eating a high-protein meal reduced ghrelin levels in obese individuals more than eating a high-carb meal did (17Trusted Source).
Additionally, protein aids in the maintenance of muscle mass and may slightly increase daily caloric expenditure (18Trusted Source, 19Trusted Source). Additionally, it’s crucial to avoid losing muscle mass as you age and lose weight (20Trusted Source, 21Trusted Source).
Aim to include a source of protein in every meal and snack you consume if you’re trying to lose weight. You’ll be able to control your cravings, feel fuller for longer, and be less likely to overeat as a result.
Good sources of protein include:
- dairy products
- nuts
- peanut butter
- eggs
- beans
- lean meat
7. Obtain enough liquids
You should get enough water to maintain good health.
Numerous studies have demonstrated the benefits of drinking water for weight loss, weight maintenance, and even potential slight increases in daily caloric expenditure (22Trusted Source, 23Trusted Source, 24Trusted Source).
Additionally, studies have shown that drinking water prior to meals can lessen hunger and subsequent food intake (25Trusted Source, 26Trusted Source).
However, drinking water instead of other beverages is still crucial. Your consumption of sugar and calories may be significantly reduced as a result (27Trusted Source, 28Trusted Source).
Regular hydration may help you consume fewer calories from beverages and may improve the quality of your diet (29Trusted Source, 30Trusted Source).
8. Instead of grilling or frying, bake or roast.
Your food’s impact on your health can be significantly changed by how you prepare it.
The most widely used techniques for preparing meat and fish are grilling, broiling, frying, and deep frying.
However, during these types of cooking methods, several potentially toxic compounds are formed. (31Trusted Source, 32Trusted Source, and 33Trusted Source) are a few of these
- polycyclic aromatic hydrocarbons
- advanced glycation end products
- heterocyclic amines
All of these substances have been linked to a number of diseases, such as cancer and heart disease (34, 35, and 36 Trusted Sources).
Some healthier cooking techniques are:
- baking
- broiling
- poaching
- pressure cooking
- simmering
- slow cooking
- stewing
- sous-vide
These techniques may make your food healthier by inhibiting the formation of these dangerous compounds (37Trusted Source, 38Trusted Source).
Even though you can still occasionally enjoy grilled or deep-fried food, it’s best to limit your use of these cooking techniques.
9. Take supplements of omega-3 and vitamin D.
There are roughly 1 billion vitamin D deficiency cases worldwide (39Trusted Source).
A fat-soluble vitamin called vitamin D is essential for healthy bones and a healthy immune system. In fact, vitamin D is so important that every cell in your body has a receptor for it (40Trusted Source, 41Trusted Source).
Few foods contain vitamin D, but fatty seafood typically has the highest concentrations.
Another nutrient that is frequently deficient and is present in fatty seafood is omega-3 fatty acids. These play a variety of significant roles in the body, such as lowering inflammation, protecting heart health, and fostering healthy brain function (42Trusted Source).
Omega-6 fatty acids, which cause inflammation and have been linked to a number of chronic diseases, are typically very abundant in the Western diet (43Trusted Source). Omega-3s assist in reducing this inflammation and maintain a more balanced state in your body (44Trusted Source).
If you don’t frequently eat fatty seafood, you might want to think about taking a supplement. Omega-3 fatty acids and vitamin D are frequently found in the same supplements.
10. Change your preferred fast food establishment
It’s not necessary to order unhealthy food when dining out.
Think about switching to a fast-food joint with healthier options from your preferred one.
There are numerous healthy fast food establishments and fusion kitchens that serve up wholesome fare.
They might just make a great substitute for your preferred pizza or burger joint. Additionally, these meals are typically available for a very reasonable cost.
Also Read ABout 10 Realistic Ways to Eat Less Processed Food