Dante Carrillo
Changing your diet can be challenging, but it's important to remember that it's a gradual process and a permanent shift towards healthier eating habits. A healthy diet is about eating a variety of nutritious foods in moderation and ensuring your body receives all the nutrients it needs. This includes consuming the right amount of calories based on your activity levels, choosing unsaturated fats over saturated fats, limiting sugar and salt intake, and incorporating more fruits, vegetables, and fibre. Small changes, such as using unsweetened cocoa instead of hot chocolate powder, switching to lower-fat milk, or eating from smaller plates, can make a significant difference. Additionally, intermittent fasting has gained popularity for weight loss, but it may not be suitable for everyone and can be challenging to maintain. It's always recommended to consult a registered dietitian for personalized guidance and to find an eating plan that works best for you.
| Characteristics | Values |
|---|---|
| Calorie intake | Eat the right amount of calories for your activity level |
| Balanced diet | Eat a wide range of foods to ensure your body gets all the nutrients it needs |
| Starchy carbohydrates | Should make up just over a third of your diet; choose higher-fibre or wholegrain varieties |
| Fat intake | You need some fat in your diet, but limit saturated fat and choose foods with unsaturated fats |
| Fish | Eat more fish, especially white or oily fish, for better heart health |
| Sugar | Cut back on sugar by using low-calorie sweeteners or gradually reducing sugar intake |
| Portion size | Use smaller plates to trick your brain into thinking you're eating more and reduce overeating |
| Intermittent fasting | May be effective for weight loss by aligning with our body's circadian rhythms |
| Meal planning | Plan and prepare meals ahead of time to ensure you have healthy options readily available |
| Whole foods | Opt for whole foods like fruits and vegetables instead of processed "diet" foods |
| Home cooking | Cook at home most nights to save money and know exactly what you're eating |
| Salt intake | Limit salt intake to less than 5g per day to reduce the risk of high blood pressure and heart disease |
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What You'll Learn
Intermittent fasting
There are a variety of methods for intermittent fasting, including the 16/8 method (eating for 8 hours, fasting for 16), the 5:2 method (eating normally for 5 days, restricting calories for 2), or alternate-day fasting. The 16/8 method is considered the simplest and most sustainable form of intermittent fasting. It involves eating within an eight-hour window and fasting for the remaining 16 hours, most of which can be during sleep.
It is important to note that intermittent fasting may not be suitable for everyone. It can be challenging to maintain in social situations or when dining with clients or colleagues. Additionally, certain people should consult their doctor before trying intermittent fasting, such as those with diabetes or heart disease.
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Reducing sugar intake
Identify Sources of Added Sugar
Added sugars, such as table sugar, honey, and syrups, should constitute no more than 5% of your daily energy intake. This equates to approximately 30g per day for individuals aged 11 and older. Many breakfast cereals, condiments, and sauces, and ready-made meals contain high amounts of added sugar. Fruit juices and smoothies provide vitamins and minerals but should be limited to a small glass (150ml) per day as they are high in natural sugars.
Make Gradual Changes
Gradually reduce the amount of sugar you add to your beverages and foods, such as tea, coffee, cereal, and pancakes. You can also switch to low-calorie sweeteners or flavour extracts like vanilla or cinnamon. Over time, your taste buds will adjust, and you can continue to decrease the amount of sugar until you can cut it out altogether.
Choose Whole Foods and Healthy Alternatives
Opt for a diet based on whole foods instead of highly processed alternatives, which often contain hidden sugars. Whole fruits, for example, are a healthier choice than sugar-heavy desserts as they provide fiber, vitamins, minerals, and antioxidants. When choosing cereals, opt for lower-sugar or no-added-sugar options, such as porridge oats, and top them with fresh fruit instead of sugar.
Manage Cravings and Portion Sizes
To curb sugar cravings, stock up on protein-rich whole foods like meat, fish, eggs, nuts, and avocados. These foods help reduce hunger and promote a feeling of fullness. Additionally, manage your portion sizes by opting for smaller portions of sugary foods or sharing snacks with others.
Improve Sleep Habits
Lack of sleep has been linked to higher sugar intake, as it predisposes individuals to choose foods higher in sugar and calories. Improving your sleep habits may help you regain control over your dietary choices and reduce sugar cravings.
Remember, reducing sugar intake is a gradual process. Start by picking one change and committing to it for a few weeks until it becomes a habit, then gradually incorporate additional changes to achieve your sugar intake goals.
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Eating more unsaturated fats
Unsaturated fats, on the other hand, can help lower bad cholesterol and are part of a heart-healthy diet. These fats are liquid at room temperature and occur in oil form, such as vegetable oils, extra-virgin olive oil, and oily fish. They can also be found in solid foods like avocados, sardines, walnuts, olives, and dark chocolate. These foods can be easily incorporated into your diet in a variety of ways. For example, you can add slices of avocado to a sandwich, soup, salad, or smoothie, or use extra-virgin olive oil for stovetop cooking or dressings. Dark chocolate, in moderation, can also be a tasty treat that provides unsaturated fats, as well as fiber, iron, and magnesium.
In addition to incorporating sources of unsaturated fat into your diet, it is important to reduce your consumption of foods high in saturated fat. This includes fatty cuts of meat, full-fat dairy products, and processed foods. Choosing lean or lower-fat versions of meat, such as mince or sausages, and opting for low-fat or skimmed milk are simple ways to reduce your saturated fat intake. You can also try to limit your consumption of processed foods, as these may be high in trans fats, and instead opt for grilling, baking, or steaming your food instead of deep-frying.
Making these small changes to include more unsaturated fats in your diet can have a positive impact on your health, especially your heart health. It is important to remember that a healthy diet is about balance and ensuring your body receives all the nutrients it needs. Combining these dietary changes with regular physical activity can further improve your health and help maintain a healthy weight.
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Planning meals in advance
Write a meal plan
Decide on a day each week to sit down and plan your meals for the upcoming week. Consider your schedule, work, and other commitments, and plan meals accordingly. For instance, if you know you have a busy day, plan for a quick and easy meal that doesn't require a lot of preparation. There are plenty of free meal planner printables available online to help you get started.
Make a grocery list
Once you have a meal plan, create a detailed grocery list with all the ingredients you need. This will help you stay focused at the grocery store and avoid buying unhealthy snacks or unnecessary items. It's also a good idea to eat before you go grocery shopping so you're not tempted to buy unhealthy foods due to hunger.
Stock up on healthy staples
Fill your pantry and fridge with healthy staples such as whole grains, legumes, nuts, seeds, and healthy fats like olive oil. That way, you'll always have nutritious options on hand, and you can create meals even if you haven't had time to shop for fresh ingredients.
Prepare meals in advance
Choose a day each week to prepare and cook some of your meals in advance. For example, you could cook a large batch of a healthy meal and freeze individual portions to eat throughout the week. This will help you stick to your meal plan and ensure you always have a nutritious meal ready to go, even on busy days.
Be flexible
While planning is essential, it's also good to be flexible. Allow for some spontaneity and adjustments to your plan when needed. For example, if you're craving something different or have unexpected guests, be prepared to mix things up a little. This will help you stay motivated and avoid feeling restricted by your meal plan.
Review and adjust
Periodically review your meal plan to see what's working and what's not. Are there meals that you particularly enjoy and look forward to? Are there any healthy meals that you find boring or unsatisfying? Adjust your plan based on your experiences to ensure you're always eating nutritious meals that you enjoy.
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Eating more fruits and vegetables
One way to eat more fruits and vegetables is to add them to your meals and snacks. For example, you can add fruit to your cereal or oatmeal, such as sliced bananas, raisins, or dried cranberries. You can also eat whole fruits as a snack or add vegetables to your meals, such as salads, soups, or stir-fries. Variety and colour are key, so try to eat a range of different fruits and vegetables to get the most benefit. The American Heart Association suggests filling half your plate with fruits and veggies to meet the daily recommendation of 2 1/2 cups of vegetables and 2 cups of fruit.
Another way to eat more fruits and vegetables is to make them easily accessible. Keep washed and ready-to-eat fruits in a bowl or store chopped fruits in a glass bowl in the refrigerator. You can also prepare snack bags with dried fruit and nuts, and keep grab-and-go fruits, such as grapes, cherries, oranges, and bananas, easily available when you're on the run.
In addition to fresh fruits and vegetables, you can also include canned, frozen, or dried options. When choosing canned or frozen products, be sure to compare the nutrition labels and choose those with the lowest amount of sodium and added sugars. Frozen fruits and vegetables are also a great option, and you can even enjoy them frozen, such as frozen grapes or sliced bananas.
Finally, you can also try new recipes that include more vegetables. For example, you can make a vegetable soup at home or try new recipes with more vegetables, such as stir-fries or salads. By adding more fruits and vegetables to your diet, you can improve your health and well-being.
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Frequently asked questions
Instead of adopting a restrictive diet for a short period, it is better to make a permanent shift toward healthier eating habits. Simply replacing unhealthy foods with healthy ones and eating a variety of good food will help you achieve weight loss.
Try using a low-calorie sweetener in your tea or coffee instead of sugar. You can also cut back on sugar content by using unsweetened cocoa instead of hot chocolate powder.
Choose lean or lower-fat versions of mince or sausages. Remove all visible fat, such as skins and rinds, and grill your meat. You can also opt for plant-based options like beans or lentils instead of meat.
Enjoy them as a starter so that you finish all of your greens while you’re at your hungriest. This may cause you to eat fewer, perhaps less nutritious, meal components later.
A healthy breakfast is high in fibre and low in fat, sugar and salt. A wholegrain, lower-sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.
