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Monday, 7 January 2013

Want Healthy 2013 ? Make Healthy Eating Resolutions

Every year,  we all make resolutions when the new year arrives such as giving up fried food, smoking,  or walking an hour daily, doing exercises etc. How many of us stick to them?  Unfortunately, many give up half way 'Disheartened'! Reasons could be endless. 
For the few who are seriously interested to have an healthy 2013, following are some of the healthy eating resolutions that would keep them healthy and fit if followed full heartedly.

 1. Eat more fruits and vegetables:

Eat at least one more vegetable or fruit at every meal. Keep cut-up raw veggies in the front of the fridge and fruit on the counter where you'll see it. Have healthy dips on hand, like hummus, peanut butter, and low-fat yogurt. Load extra veggies into your sandwiches, pizzas, salads, soups, and omelets. Pureed veggies like gourds, carrots, beets etc can thicken soup and other dishes and add nutrients to them. Loads of fiber can be obtained from them. These help not only keeping blood cholesterol and sugars under control but also the weight as it prevents a person from overeating due to the feeling of fullness.

2. Eat less fast food

Try to reduce your temptations for fast-food items such as burgers, french fries, etc. On your way home, if such restaurants come your way, avoid them or take a different route altogether. 
Alternatively, keep fruit or nuts with you to keep you going till you get home or to work. If you can't resist, choose lower-calorie options like grilled chicken or fish, roasted or baked food items without butter or cheese added to them. Also,  look for fruit or veggie options like a plain salad or baked potato or fresh fruit salad as a side. Order regular or small sizes, and avoid huge meals. Sip water instead of colas or sweetened juices.

3. Snack healthier

Eat one more healthy snack a day. Instead of reaching for cookies or chips, enjoy a small handful of nuts or a bowl of cut fruit, or low-fat yogurt. Take advantage of fresh fruit in season. But only snack when you're really hungry, not just when you are bored or stressed and only eat one serving.

4. Eat out less

Plan every day so your only option isn't a restaurant. Cook more than you need, and freeze half. Then you'll have frozen meals you can take out whenever you need them. Eating less outside not only cuts down the excess calories from the diet but also prevents your pockets from getting empty.

5. Avoid mindless eating

 Eat only when you're actually hungry. When you feel satisfied, but before you feel full, stop eating even if there's still food on your plate. Don't sit in front of the TV or computer when you eat. Multitasking leads to overeating. Pay attention to your food. When you tune in to your appetite signals, you're less likely to eat just because you're bored.

6. Snack less at work

 Get unhealthy snacks out of your office or at least out of your sight. You'll eat less if you don't have food within easy reach. If you tend to graze mindlessly at work, don't keep food at your desk. Keep it far away from your desk.

7. Eat smart at restaurants

Just like eating at home, planning can help you make smarter choices in restaurants. Find one that serves a children's menu or smaller portion sizes. Don't let yourself get so hungry that you overeat. Have a healthy snack beforehand. Or start with a clear (not creamy) soup or salad. Cut your meal in half and take one half home. Or split a dish with a friend or a companion. Ask the waiter not to bring any fried or fatty foodstuffs at your table. Avoid dishes like shahi or moghlai items.

8.  Eat less sugar

Those who have a sweet tooth may find it very difficult to make such a resolution. But, it is also possible for them to reduce sugar intake. Many people drink sugary sodas or colas instead of plain water. They need to cut down on these. If they give up a can of sugary soda a day, they would be losing more than 30 grams of sugar or about 8 teaspoons from their diet. Replace sodas and other sugary drinks with water or unsweetened tea or green tea or clear soups. Other ways to cut sugar is to have fresh fruit or fruit canned in water or unsweetened juice but not fruit canned in sweet syrup. Also choosing unsweetened cereals and cookies reduce the intake of sugar. 


9. Eat breakfast every day



Breakfast is the most important meal of the day. Most of you are always rushing with work or school at the expense of your breakfast as there is no time to eat. But, it is very essential to eat something in the morning after a long gap of fast at night. This will not only fuel up the body for the entire day but will kick start the metabolism which will help in burning calories and thus preventing you to put on weight. If you're too rushed in the morning to make breakfast, take it with you to eat at school or work. Carry away breakfast items can include granola or breakfast bars, containers of yogurt, instant oatmeal packets,  pieces of fresh fruit or a handful of nuts. However, portion sizes should be considered carefully. 

10. Plan to eat right

Don't give up on healthy eating just because you're out of time. Have a healthy-eating plan in place for days when you work late or have errands to run. Keep nutritious snacks with you like mix nuts, whole grain cereal, or fruit. Keep healthy foods in your freezer. Find out which restaurants  have salads, soups, or grilled chicken or fish so if you have to eat  on the run, you can make healthy choices.

11. Eat smart at parties

Eat a healthy snack before you go, so you won't overeat at the buffet. Fill a small plate with at least half fruit and veggies. Limit your portions of desserts and high-calorie dishes to just a bite or two. Once you've eaten, step away from the food. If you have a conversation around the buffet table, it's too tempting to just keep snacking. Drinks can be high in calories, too. Whether you're drinking alcohol or sodas, use moderation.

12. Keep track of what you eat

Keep a food journal to pay attention to what you eat and how you feel when you eat it. You may be surprised by your eating habits. You can write down your meals or download an app for your smart phone or tablet. You don't have to track your meals every day. Just track it one day a week or for a few days to get an idea of what and how you eat.

13. Learn to say "No"

Best exercise to stay healthy is to nod your head left to right when a calorie dense foodstuff is being offered to you.That is say a 'NO'. Stay strong when it comes to healthy eating. Your friend or colleague  might force you to try her homemade treats. Remember that every bite adds up, so it's important not to give in every time. Explain why you're saying no if you want to or just politely decline. You don't owe people an explanation, but you owe yourself good health.

14.  Don't  overeat

Think small. Replace your large plates and silverware for small ones. Brian Wansink, author of "Mindless Eating," says we eat 22% less on a 10-inch than a 12-inch plate. Use a tablespoon, not a serving spoon, to dish out portions. Think about what you put on your plate to make sure you really want it. Serve from the stove instead of the table, so second helpings aren't right in front of you. Eat slowly so your body has time to tell your brain you're full.

15.  Find support to eat healthy

It's easier to be strong when you have family or friends on your side. Ask a buddy or family member to eat healthy with you. Hold each other accountable. Don't make healthy meals or snacks just for yourself but let your family eat what they want. Everyone should eat healthy. Then if someone is tempted to slip, the whole team is there for support. Or use technology to download an app or find a web site that will keep you on track.

16. To be successful

Make one small, specific healthy eating goal at a time and then reward yourself for meeting it. Don't overwhelm yourself by making many changes at once. Post reminders where you can see them every day. Try not to reward yourself with foods that undo your healthy eating habits. But find some other way to celebrate meeting goals. How about enjoying a well deserved massage?

Thus, these are the various important healthy eating resolutions a person can make to have a healthy 2013. Choice is yours!