Healthy Eating in 2019: A Tasty Temptation
Good news for your New Year's resolutions: A change in diet is not as intense - or traumatic - as you might think. Every 365 days people make good resolutions for the New Year. "Lose Weight / Healthy Eating", is the most often mentioned resolution, which should hardly surprise anybody.
That was the good news. The bad news is that up to the second February week four of five of these humans gave up their fresh vegetable and their lean protein kicks completely.
The problem in most cases is that these ambitious goals are too high to reach. "Changing your lifestyle 180 degrees can be very difficult", says Nicole Lund, MS, RDN, a clinical nutritionist at the NYU Langone Sports Performance Center. "You want any changes you make to be easily accessible and you want them to be part of your routine."
But how can you maximize your chances of being this one of five people whose young intentions become lifelong habits? To this end, we have asked some experts to formulate their key nutritional bids for a fitter, healthier and happier lifestyle in 2019.
Trust your stomach
This does not mean the belly, which is responsible for impulse-driven decisions. (Whether you buy these last minute Billy Joel tickets has nothing to do with what you eat.) Instead, we're talking about your actual bowel, which is the home of your "microbiome". These are the trillions of microorganisms that live in you. Your microbiome affects everything from your cardiovascular health to your bathing habits.
"Many people have GI even if they don't talk about it. Therefore, it is important to think about things like prebiotics and probiotics. This can prevent any type of chronic or recurrent constipation, flatulence, diarrhea or stomach upset," says Lund. "For men, health has a lot to do with avoiding bowel cancer and hemorrhoids. Fortunately, probiotics are found in easy-to-consume foods such as yogurt, kefir, and sauerkraut. Apple cider vinegar, which is considered a good addition to an appetizer, is also excellent. If you cannot find anything to your taste, you can also take high-quality dietary supplements if necessary.
Empty your pantry
We all have nocturnal vices. Some of them come in brightly colored packaging and leave a fine, delicious aftertaste. Read the nutrition label before opening another one. Get a better idea of what's in these packaged foods. These highly processed foods are practical, but often contain large amounts of sugar, fat, and sodium.
Fortunately, switching to a healthy diet is not as unpleasant as you think. "Instead of changing everything, choose one or two highly processed elements and replace them with a minimally processed option," says Maya Feller, MS, RD, CDN, a New York-based dietitian. Something as simple as switching from conventional peanut butter to fat- and sugar-free variety can make a big difference.
Drinking Plenty of Water supports Healthy Eating
Some days, you forget to drink. However, take the time to integrate it into your routine and the investment will pay off well.
"Water is involved in so many body processes," said Lund. He points out its importance for the elimination of toxins and joint flexibility. "If you are dehydrated, things don't work so well. Your energy levels drop and physical exercise feels harder. The intensity of the perceived effort increases and sweat and heart rate are negatively affected."
The ideal amount to drink varies according to gender, age, level of activity and geographical location. However, the American College of Sports Medicine recommends a minimum of around 60 ounces per day. (Remember that this may include the intake of healthy, water-rich foods such as strawberries, iceberg lettuce, celery, pineapple, and cantaloupe.) "Start by carrying it around with you," advises Lund. "Drink when you are thirsty and when you are hungry. This is the first protective measure against overheating."
You shouldn't exclude anything completely
If someone told you not to go to the cocktail bar on the corner, you would think about having a drink every time you walk past that bar. Your curiosity would grow. And then, before you realize it, walk through the door and order a beer. Even if you quickly notice that you hate everything on the menu. It's not even really fun. ... The same thing happens to our diet.
"The more you try not to eat chocolate or sweets, the more likely you are to overeat yourself once you have access to them. After all, you don't know when you'll have the opportunity again," says Alissa Rumsey, MS, RD, nutritionist, and owner of Alissa Rumsey Nutrition and Wellness. Too much use of rules only exacerbates the consequences of a breach. So make sure your diet is balanced and be lenient occasionally.
Healthy Eating Allows an Extra Serving of Vegetables
"Eating more green is a good intention, but a bad goal. Because there is no way to achieve this goal." Focusing on concrete, manageable criteria like these will help. "Think about adding another serving of non-starchy vegetables both at lunchtime and in the evening," she says, "so the plate can contain leafy vegetables as well as broccoli and animal proteins. This extra serving provides an infusion of fiber, antioxidants, and phytonutrients".
Healthy Eating Needs No Measuring Tables
A reservation against concrete, manageable measured values: If you measure your success by what the digital display says, you are doing it wrong. "In everyday life, your weight fluctuates due to changes in fluid levels, hormones and more," says Rumsey. "Instead of putting yourself in the position of a number, you concentrate on the overall picture. Realize that your body will not look the same every day and that it is important to focus on how you feel.
Taking more meals at home
Why? Because Research shows that people who eat more often at home consume fewer calories than people who eat outside. Since we all have days when a big date is coming up, a new work function is beckoning, a friend is in town or there is simply no time to cook, Feller suggests setting reasonable guidelines for consumption at home.
"There are seven days a week, with three meals a day," says Rumsey. "If you eat out at lunch and dinner, you should bring three lunches and three dinners a week from home. You should also have three dinners a week at home. If you prepare the meals yourself, you can make more conscious choices about what you eat." To put it another way: If your plate contains a double helping of French fries and excludes leafy vegetables, you have no one to blame but yourself.