14/05/2023
5 Simple Tips to Make Your Diet Healthier
You can eat healthier by making a few swaps, such as choosing whole grains over refined grains and eating more protein.
1. Increase your protein intake.
Protein is often referred to as the king of nutrients, and it does seem to have some superpowers.
Protein can affect your hunger and satiety hormones; it’s often considered the most filling of the macronutrients.
Eating a high-protein meal can decrease levels of ghrelin, the hunger hormone, more than a high-carb meal.
Protein helps you retain muscle mass and may also slightly increase the number of calories you burn per day, which is also important for preventing the loss of muscle mass that occurs with weight loss and as you age.
If you’re trying to lose weight, aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings, and make you less likely to overeat.
Good sources of protein include:
dairy products
nuts
peanut butter
eggs
beans
lean meat
2. Choose whole grain bread instead of refined
You can easily make your diet a bit healthier by choosing whole grains bread in place of traditional refined grain bread.
Refined grains have been associated with many health issues.
Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and cancer
They’re also a good source of:
fiber
B vitamins
minerals such as zinc, iron, magnesium, and manganese.
A good easy switch are whole grain breads. There are many varieties of whole grain bread available, and many of them even taste better than refined bread.
Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It’s also preferable that the bread contains whole seeds or grains.
3. Add Greek yogurt to your diet
Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt.
It has been strained to remove its excess whey, which is the watery part of milk. This results in a final product that’s higher in fat and protein than regular yogurt.
In fact, it contains up to twice as much protein as the same amount of regular yogurt does, or up to 10 grams per 3.5 ounces (100 grams)
Eating a good source of protein can help you feel fuller for longer, which can help manage your appetite and reduce your food intake, if that’s your goal
Plus, since Greek yogurt has been strained, it contains fewer carbs and less lactose than regular yogurt. This makes it suitable for people who follow a low carb diet or are lactose intolerant.
Simply replace some snacks or regular yogurt varieties with Greek yogurt for a hearty dose of protein and nutrients.
Just make sure to pick the plain, unflavoured varieties. Flavoured yogurts can be packed with added sugar and other less nutritious ingredients.
4. Eat eggs, preferably for breakfast
Eggs are incredibly healthy, especially if you eat them in the morning.
They are rich in high quality protein and many essential nutrients that people often don’t get enough of, such as choline.
When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top.
Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories at later meals. It can be quite helpful for weight loss, if that’s your goal.
For example, one study in 50 people found that eating an egg-based breakfast reduced feelings of hunger and decreased the number of calories consumed later in the day than a breakfast of cereal.
So, simply replacing your current breakfast with eggs may result in major benefits for your health.
5. Drink enough water
Drinking enough water is important for your health. Many people are often dehydrated.
Many studies have shown that drinking water can increase weight loss and promote weight maintenance, and it may even slightly increase the number of calories you burn each day.
Studies also show that drinking water before meals can reduce your appetite and food intake during the following meal.
That said, the most important thing is to drink water instead of other beverages, as this may drastically reduce your intake of sugar and calories.
Drinking water regularly may also be linked to improved diet quality and could decrease your calorie intake from beverages.
Benefits of drinking water
Water is crucial for many bodily functions, such as lubricating the joints, delivering oxygen throughout the body, preventing kidney damage, and more.
Around 60%of the body is made up of water.
Facts on drinking water
Adult humans are 60 percent water, and our blood is 90 percent water.
There is no universally agreed quantity of water that must be consumed daily.
Water is essential for the kidneys and other bodily functions.
When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.
Drinking water instead of soda can help with weight loss.
1. It lubricates the joints
Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.
2. It forms saliva and mucus
Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.
3. It delivers oxygen throughout the body
Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.
4. It boosts skin health and beauty
With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.
5. It cushions the brain, spinal cord, and other sensitive tissues
Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.
6. It regulates body temperature
Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body.
7, The digestive system depends on it
The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.
8. It flushes body waste
Water is needed in the processes of sweating and removal of urine and faeces.
9. It helps maintain blood pressure
A lack of water can cause blood to become thicker, increasing blood pressure.
10. The airways need it
When dehydrated, airways are restricted by the body to minimize water loss. This can make asthma and allergies worse.
11. It makes minerals and nutrients accessible
These dissolve in water, which makes it possible for them to reach different parts of the body.
12. It prevents kidney damage
The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.
13. Weight loss
Water may also help with weight loss, if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.
