With the new year upon us, we need to consider what’s important for us and how we want to achieve it.
Nutrition is always a big part of the equation because it impacts every aspect of our lives - how we feel, look, and more. It also dictates how well we can handle work and how productive we can be.
To start 2021 off on the right nutritional path, I’ve put together four actionable tactics you can start applying today.
1. Shape Your Environment
Our environment is an invisible force that often dictates how we behave, what we want, and what results we achieve.
For instance, if your kitchen is full of highly-palatable and processed foods, you’re a lot more likely to consume them often. If every time you walk into the kitchen, you see a box of cookies on the table, you can only resist the temptation for so long.
In contrast, if you fill your kitchen with whole and nutritious foods such as whole grains, fruits, and veggies, you’re a lot more likely to eat those.
Instead of relying on sheer willpower to make better choices, make them obvious. Similarly, make unhealthy food choices more difficult.
With Livefreshr, you can have healthy food ingredients delivered to your doorstep, making it easier and more convenient to make better nutritional choices.
2. Pick Your Tableware Carefully
According to some behavioural psychology research, our choice of tableware can significantly impact our food intake.
For example, using smaller plates tricks the brain into thinking that we are eating more food than we are. Using tall and slender glasses has a similar effect, and we can use them to limit the amount of juice, soda, and alcohol we consume.
On a similar note, using plates with contrasting colours to the foods we serve (such as dark blue and green) allows us to better estimate the amount of food we are about to consume. In doing so, we can serve ourselves less and limit our overall food intake.
3. Eat More Fiber And Protein
Fibre and protein are two vital nutrients that play an essential role in our health, well-being, and overall dietary satisfaction.
Most notably, both nutrients contribute to satiety and allow us to eat less food and feel more satiated. As a result, our caloric intake naturally drops, and we more easily lose weight and keep it off.
Fantastic fibre sources include fruits, veggies, whole-grain products, nuts, and seeds. Some of the best protein sources include fish, meat, poultry, eggs, and dairy.
A good way to go about it is to have one protein and one fibre source with each meal. For example:
• Breakfast - an apple and eggs • Lunch - leafy greens and steak • Snack - trail mix • Dinner - tomatoes and fish
4. Limit Quantities, Not Choices
Many people go about healthy eating poorly. Instead of controlling their overall calorie intake, they believe that cutting out different foods will somehow result in good health and weight loss.
Yes, reducing the number of processed foods you consume is beneficial. But you should keep your overall nutrition varied for two reasons:
- It helps you remain sane and feel satisfied. You’re not unnecessarily cutting out some of your favourite foods, only to relapse eventually and binge eat.
- It reduces the risk of developing nutrient deficiencies down the line, as most foods provide you with essential nutrients.
Instead, focus on reducing the amounts of food you consume through some of the tactics we discussed above. In doing so, you will feel a lot more satisfied and develop a healthier relationship with food.