[LifeStyle] Seven dietary tips to regain a healthy lifestyle

[#Steeven.™]

A diet that provides good nutrition means getting the necessary nutrients, vitamins and minerals along with the macronutrients.

2020 has been a different year. The situation we experienced made for many of us kneading and making bread stopped being something anecdotal to become a hobby with which to distract ourselves. This, added to the then temporary closure of the gyms, caused a change in our routines and, with it, the abandonment of some healthy habits.

How can we redirect this situation and return to a healthy lifestyle? For Susan Bowerman, director of Global Nutrition Education and Training at Herbalife Nutrition, the key is to make small changes in our routines that promote healthy eating now and in the future.

1. Continue cooking at home in a healthy way. A positive aspect of spending more time at home is that more and more people are encouraged to cook. Even with restaurants open, cooking at home allows us to include more nutritious foods in our daily lives, such as a greater variety of fruits and vegetables; foods that contain healthy fats such as olive oil, avocado, and fish; fiber-rich whole grains or lean protein sources, including plant-based protein. Experimenting in the kitchen with fresh ingredients and new recipes can make healthy eating delicious as well as fun.

2. Food as a source of energy. Eating healthy helps us maintain a healthy weight. But what are the benefits of a balanced diet? A diet that provides good nutrition means getting the necessary nutrients, vitamins and minerals, along with macronutrients, to help the body work at its best. From improving emotional well-being to maintaining our body, to reducing bad cholesterol, which is a threat to the heart, the benefits of eating healthy are multiple.

 

• A diet that provides good nutrition means getting the necessary nutrients, vitamins and minerals along with the macronutrients.

3. Enjoy healthy food to go. Home delivery is on the rise, not only because it allows us to enjoy the food from our favorite restaurant at home, but also because in this way it supports local businesses. But this option, which is often related to fast food, can also be adjusted to healthy diets. It is important to take the time to review the entire menu offer, so that you can choose those dishes that include a lot of vegetables and lean proteins. Some restaurants also have nutritional information, which can help you make better choices.

4. Preparation is the key. Working from home, snacking or unhealthy meals are more accessible and therefore one can easily be tempted. However, preparing and having a healthy snack takes the same time if you have all the necessary products. Storing chopped carrots and celery in the fridge and dipping them in hummus can be a healthy solution for snacking between meals. Other quick and healthy snacks include a bowl of fresh fruit or a protein shake with banana.

Meal planning can be time consuming, but make sure you stick to a healthy eating plan throughout the week. Having a well-stocked refrigerator, freezer, and pantry can help. Also, you can make healthy cereals in advance, such as brown rice or quinoa, and have several vegetables ready to eat. As for protein, you can turn to quick-cooking chicken and fish breasts, such as tuna or salmon, veggie burgers, or canned beans. With all these options, eating a healthy diet throughout the week is much easier.

5. Focus on general wellness. Eating healthy is essential, but so is having a balanced lifestyle. To keep stress at bay, it is important to look at all the aspects that improve our well-being. If you do not have a diet rich in nutrients, it must be supplemented; and hydration is important to maintain balanced nutrition. Exercise also improves health and quality of sleep.

Mental health also plays a critical role in well-being. Stress is a factor that contributes to the development of heart disease or obesity, among others. Establishing a daily routine in which attention is paid to nutrition, exercise, adequate sleep and mental rest, will promote general well-being.

 

• It is important to take the time to review the entire menu offer, so that you can choose those dishes that include a lot of vegetables and lean proteins

6. Connect with people who follow a healthy lifestyle. When it comes to making diet changes and weight loss, a supportive community can make a difference. Finding and connecting with people who share a desire to adopt a healthier lifestyle or lose weight can help you make those lifestyle changes. Try sharing favorite healthy recipes, talking about challenges, holding each other accountable, and cooking together - even remotely.

In addition, this social connection can reduce anxiety and depression levels, regulate emotions, increase self-esteem and empathy, and improve the immune system, especially after a year in which circumstances have led to a higher level of depression.

7. Reinvest time in the things you enjoy or find new hobbies. Participating in activities that we enjoy and learning new things impacts on the health of our brain and stimulates it, so, although it is difficult to find time to carry them out, we must prioritize these actions. Experiences such as volunteering, taking dance classes or learning a new language to travel to the dream destination are a source of motivation that allows us to keep our minds occupied and protects us from the dreaded anxiety.

The last year has been challenging on many levels. Having gained weight, having exercised less than it should or having neglected the healthy eating plan are not a reason for punishment, there is always time to get back on track. Eating the right nutrients and getting regular physical activity are healthy habits that should be maintained, as they are one of the best things we can do for ourselves to stay strong and healthy.