Eating Well: The Little Changes To Make To Your Food Plan

As much as they are ‘junk foods’, it becomes difficult to resist them. On an average, ultra-processed foods loaded with excess sugar, salt, and fat contribute to 60 % of calories, according to research reports.

While it’s okay to crave occasional helpings of processed foods, large amounts can lead to weight gain, as well as increased risk for diabetes, heart disease, and other conditions.

Tweak your diet somewhat to include smarter choices about what you eat and drink.

 

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Cutting Back on Sugar

Drink Water

Soda consumption is declining, but sugary drinks are still the single largest source of calories. Drink water with a slice of lime or brew a cup of tea.

 

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Rethink Your Coffee

Cut the amount of sugar in your coffee by at least half each week. After a while, you probably won’t even notice the difference.

Read Your Cereal Box

Take a closer look at the breakfast cereal boxes to check the labels for the amounts of added sugar they contain.

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Have Fruit

You can satisfy your sweet tooth without candy and cookies. Snack on apples and peanut butter. Enjoy figs and cheese for dessert.

Plan Ahead

It’s easier to resist sweets if you’re already full. Eat balanced meals, and carry nutritious snacks around with you. Decide in advance which treats you enjoy most so you can save up your sugar calories for an ice cream cone.

Wait It Out

Maybe you want to give up refined sugar entirely. Experts say the cravings pass in about 72 hours, so you’ll be in good shape if you can manage a bit of patience.

 

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Eating Fewer Processed Foods

 

Skip Diet Foods

Beware of low-fat and no-fat versions of junk foods. They often add more sugar and salt to restore the flavor.

Learn Quick Recipes

Fast food and frozen dinners come in handy for busy families, but you can prepare healthy meals just as quickly. Pick up a cookbook or browse online for ideas.

Experiment More

You might want to try fresh alternatives to regular diets. Try a wholesome new food each week.

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Eating More Whole Foods

Watch Portion Sizes

The whole foods we eat most are meat, fruit, and dairy products. If you’re trying to lose weight, ensure you limit your portion sizes and choose low-fat or no-fat dairy products.

Focus On Vegetables And Fruit

Most produce is high in nutrients and low in calories, so aim for at least 5 servings a day. Eating whole fruit rather than juice will provide more fiber and fewer calories.

Be selective

You may be surprised by how processed or unprocessed some foods really are. Shop carefully, and stay updated.

 

What you eat most of the time has a big impact on your overall health and wellbeing. Make whole foods that are low in sugar the mainstay of your diet.

 

 

With inputs from the Internet and print sources

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