Changing your diet is the most important step to take in order to have a healthier lifestyle. In fact, only eating fruits and vegetables is not enough to be called a healthy and balanced diet. Instead, also consume other foods as long as the nutritional levels are balanced so that the body can be more fit and energetic afterward. In addition, adequate nutrition can also provide various other benefits for overall body health, such as lowering your blood pressure, cholesterol, and stress levels!
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Method 1 of 3: Have a Healthy and Balanced Diet
Step 1. Eat 200-300 grams of complex carbohydrates daily
Complex carbohydrates are substances that are slowly digested and absorbed by the body. As a result, consuming them can make the body full faster and get more of the nutrients it needs. Instead, choose complex carbohydrates such as whole wheat flour, sweet potatoes, oats, and brown rice which are richer in vitamins and nutrients than simple carbohydrates, such as white bread and white rice.
- Choose dishes made from whole grains or mixed grains such as rye bread and whole wheat pasta.
- If you like eating oatmeal, don't forget to choose oats made from whole wheat, OK!
- Although it really depends on your personal needs, your doctor may ask you to reduce your carbohydrate intake.
Step 2. Fill at least half of the plate with vegetables to get an intake of 5 servings of vegetables per day
Because vegetables are very nutrient-dense food ingredients and easy to process into various types of dishes, don't hesitate to increase your intake of green leafy vegetables such as kale, green spinach, mustard greens, and Swiss chard. To keep the taste delicious without compromising on the nutrients, saute the vegetables of your choice with olive oil, garlic, and a pinch of salt and pepper.
- Add spinach to a smoothie to increase your intake of leafy greens in a more enjoyable way.
- When making tacos, try adding some chilies and onions to them.
- Pasta dishes are the perfect option to pair with vegetables. For example, you only need to add a little mushroom to your spaghetti or lasagna to enrich the nutrients as well as the taste.
- Don't be afraid to try new foods. If you don't like the taste of vegetables, try processing them into different foods.
Step 3. Eat 2-3 servings of fruit every day to meet the intake of vitamins in the body
Basically, fruit is a source of nutrients that are not only delicious, but also very beneficial for the body. In addition, the fruit is also easy to consume. For example, you can eat an apple or pear right away as a midday snack, or combine it with other foods to add flavor.
- Add berries or bananas to a bowl of cereal or oatmeal.
- Fresh fruit is delicious when paired with lettuce. For example, try adding dried cranberries to enhance the flavor of the lettuce or pairing pears with goat cheese and sprinkling them on top of the lettuce greens.
Step 4. Eat healthy, low-fat protein to maximize your energy levels
In particular, protein can help increase your muscle mass and energy levels throughout the day. However, make sure you only choose sources of animal and vegetable protein that are minimal in fat to maintain a healthy and balanced diet. So far, the amount of protein needed by the body every day is still a debate. Therefore, do not hesitate to consult a doctor or try using online calculators that are widely available on the internet. Some examples of healthy sources of protein are:
- Fat-free chicken, pork and turkey
- Fish, such as salmon, white-fleshed fish, and tuna
- Nuts, such as cashews, almonds, and pistachios
- Legumes, such as black beans, pinto beans, and cannellini beans
- Lentils and chickpeas
Step 5. Fill 20-35% of daily calories with good fats
Basically, you still have to eat fat for your body to function properly. However, make sure you choose the right type of fat! Every time you buy food, don't forget to read the labels on the packaging and choose foods that are low in saturated fat. In particular, the body should consume less than 20-30 grams of saturated fat per day so you should increase the consumption of foods that contain good fats such as avocado, salmon, tuna, and peanut butter without sugar.
- Monounsaturated fats and omega 3 fatty acids are types of fat that are good for the body so they must be consumed regularly. In particular, monounsaturated fats are able to lower “bad cholesterol levels” in the body by increasing “good cholesterol levels”.
- Foods rich in fatty acids include olive oil, nuts, fish oil, and various seed oils. Adding these "good" fats to your daily diet can lower your cholesterol levels and your risk of heart disease.
- Avoid saturated and trans fats. Trans fat, also known as partially hydrogenated oil, is one of the most common forms of unsaturated fat found in processed foods. Consuming it in excess can increase your risk of heart disease!
Step 6. Limit salt intake to reduce sodium levels in the body
In fact, sodium in small amounts is good for health and you can still get it through a healthy diet. To avoid consuming too much sodium, don't add salt to your diet and avoid processed foods that are proven to be loaded with extra sodium.
- Instead of simply seasoning food with salt, try adding a variety of fresh herbs such as coriander, chives, or dill to enhance the taste.
- Canned vegetables are loaded with sodium. Therefore, try to always process fresh or frozen vegetables whenever possible.
- Discuss proper salt intake with your doctor. If you have high blood pressure or heart problems, your doctor will most likely ask you to limit your salt intake.
Step 7. Drink at least 3 liters of water per day
Because water is a very essential fluid to maintain a healthy body, don't forget to consume at least 3 liters of water per day for women, and 4 liters of water per day for men. If necessary, monitor your daily water volume to ensure adequate intake and carry a water bottle everywhere to make the process easier. In addition, immediately drink whenever thirst begins to attack so that the body does not become dehydrated.
- Carry a bottle of water with you wherever you go so you can easily drink it whenever you feel thirsty.
- After exercising or doing intense outdoor activities in hot weather, don't forget to replace lost body fluids by consuming more water than usual.
Method 2 of 3: Enjoying Food the Right Way
Step 1. Talk to your doctor before making drastic dietary changes
Remember, doctors are a great source of information so you shouldn't hesitate to ask them for help. In particular, ask for recommendations on the right diet for you, especially since everyone's body condition and health are different.
- Your doctor can also help you analyze your ideal weight and recommend an appropriate exercise plan to achieve that goal.
- Before taking vitamins or supplements, don't forget to consult your doctor.
Step 2. Eat when you are hungry, rather than when you are emotionally shaken
Although looking for food when emotional conditions are disturbed is a natural thing, still try to pay attention to the food that enters the body. If possible, eat only when you are really hungry. If you start to eat too much, start writing down the food you eat and the emotions behind it to monitor your eating patterns.
- For example, you may have been accustomed to eating when stressed or sad. From now on, try to replace this habit with other activities that are no less enjoyable, such as taking a leisurely walk or listening to an interesting and useful podcast instead of snacking.
- Want to celebrate a fun event with food? There's nothing wrong with doing that as long as the portion of the food you eat is controlled. If you always tend to eat too much food while celebrating something, try choosing another symbol of celebration such as taking a vacation or buying new shoes.
Step 3. Enjoy the food you eat and don't eat in a hurry
Basically, the stomach takes time to send signals of fullness to the brain. That's why you need to eat at a slower pace so you don't eat too much when your stomach is actually full. In addition, eating at a slow rhythm can help you to enjoy the taste of food more fully and appreciate the food you eat.
- Chew each mouthful for 20 to 40 times to bring out the full flavor of the food.
- If you're eating a heavy meal, try waiting 5 to 10 minutes before eating your next meal to slow down your eating rhythm.
- Drink a glass of water throughout the meal. Sipping water regularly can slow down the rhythm of eating and make the stomach full faster.
- Place a fork between each bite. This behavior is a reminder for you to finish the food in your mouth before eating a new one.
Step 4. Focus on the sensation that comes after consuming something
After the meal, recognize your feelings. You're more likely to feel full and lethargic after eating a fat-heavy meal, such as a cheeseburger. On the other hand, the body will feel more energized after consuming lettuce which is full of protein. Write down the sensations that occurred after eating so that your body and mind can remember them.
If you feel disgusted or uncomfortable after eating a certain food, try finding a healthier substitute. For example, replace a thick, soft pizza covered with sausage with a veggie pizza made from whole grains and a thinner texture
Step 5. Understand where food comes from to build a more personal attachment to each product you eat
By doing so, your self-awareness when eating will increase. As a result, a healthy relationship with food will be easier to create! In particular, the greater your understanding of the origins of food, the more likely you are to choose healthy products. Whenever possible and if the funds are sufficient, always try to buy local meat and vegetables that are more guaranteed freshness.
- For example, if you have to choose between locally harvested tomatoes and imported tomatoes, choose local tomatoes. Besides being guaranteed freshness, you will feel better afterwards because it has supported the local economy!
- Read labels on food packaging. If most of the ingredients you don't recognize, choose a different product. Remember, the healthiest foods are actually made from simple ingredients and contain few or no preservatives.
Method 3 of 3: Planning a Dining Menu
Step 1. Don't skip breakfast, even if you don't feel too hungry
Eating breakfast can boost your metabolism and keep it active throughout the morning. As a result, the body will feel more energized afterwards. In addition, hunger will not attack easily so you will not be tempted to eat too much food during the day. If necessary, plan a weekly breakfast menu at the beginning of the week so that whenever your body needs a healthy, easy-to-make meal in the morning, you don't have to worry about the recipe.
- Eating breakfast in small portions is much better than not having breakfast at all. If you don't want to eat too much for breakfast, at least consume water and a few pieces of fruit, a protein bar, or a piece of toasted whole wheat bread.
- Or, prepare a breakfast menu that can be made the day before, such as a yogurt and fruit parfait, frittata, or overnight oats.
- Don't skip breakfast before an important activity such as an exam or job interview. Be careful, hunger can disrupt concentration and reduce energy intake to the brain! As a result, your performance will not be optimal.
Step 2. Eat small meals at regular intervals throughout the day
Whenever possible, eat three meals a day (breakfast, lunch, and dinner), with two snacks between meals. By doing so, you will not be tempted to eat too much food when the big meal comes. As a result, your body doesn't have to be forced to digest too much food at the same time, and your blood sugar levels can stay consistent throughout the day. In general, eating patterns that are considered good throughout the day are:
- Breakfast: Smoothie containing protein, fruits and vegetables.
- Morning snack: Apple with peanut butter or a small plate of cheese.
- Lunch: Lettuce with as many vegetables as possible, lean protein, and whole grains such as quinoa or farro.
- Afternoon snack: Hummus, peppers, and whole wheat pita bread.
- Dinner: Grilled or grilled fish, sweet potato, and grilled broccoli.
Step 3. Reduce consumption of meat and increase consumption of plant food sources
In fact, eating more vegetables or even going vegan has various health benefits for your body. If you can't be a vegetarian or vegan, try celebrating Meatless Monday, an international campaign that encourages people not to eat meat once a week, on Mondays. Basically, most people's protein needs will still be met even though meat consumption is reduced. However, do not hesitate to consult a doctor if you are concerned about meeting your daily protein needs.
- Replace beef with mushrooms in a variety of pasta recipes. Besides being low in fat, mushrooms also have a chewy and fibrous texture like meat.
- Try using black beans instead of meat when making tacos or burritos. Besides being very delicious, black beans are also a good source of protein for the body!
Step 4. Plan your dining menu ahead of time
So that the realization of your plan remains consistent, try to write down the foods and snacks that will be eaten in the next week. This will help you to continue to choose healthy options instead of impulsively eating fast food when you feel hungry. In addition, try planning a dining menu that, although varied, is actually made from the same ingredients to make the shopping process easier. If possible, also cook several types of food ahead of time so that you can immediately eat healthy foods whenever needed.
- For example, you can make fajitas out of vegetables for tomorrow night. Then, the leftover vegetables used to make fajitas can be processed into Mexican-flavored lettuce that can be eaten the next day.
- Wash and cut up all the groceries at the start of the week or after you get home from the supermarket. That way, you can immediately take it whenever you want to snack on a healthy snack.
- Try poaching a few eggs at the start of the week so that whenever needed, you can eat them straight away for breakfast or add them as a main protein ingredient to a bowl of lettuce.
Step 5. Write down the items that need to be bought when shopping and don't deviate from the list
Write down what you need to buy to support your dining plans, and make sure you don't buy anything off the list when it arrives at the store. By doing so, surely the impulsive desire to buy snacks and sweet snacks can be suppressed.
- Don't shop hungry! Trust me, the risk of buying things you don't need is higher in this situation.
- If necessary, use the phone app to list the items you need to buy. By doing so, your shopping list does not run the risk of being left at home or in the car.
Tips
- Eat before shopping so you can focus more on the things you need, not want, to buy.
- The desire to eat fast food will usually stop after 2 weeks of changing your diet.
- Try to reduce consumption of fast food and processed foods such as chips, cookies, bread, or biscuits.
- Don't keep too many unhealthy foods at home so you don't get tempted! If necessary, throw away food you shouldn't touch or just give it to someone else.
- Try making your own food flavorings instead of buying a variety of unhealthy sauces to spice things up.
- Eat smaller portions. If necessary, use a smaller plate to make the process easier.
- Instead of limiting the food that enters the body, try to find a substitute. For example, if you like sweet-tasting cookies, try replacing them with strawberries or blueberries. If you like to snack on chips, try replacing it with plain popcorn. Focus on the foods you can eat instead of bemoaning the foods you're trying to avoid.
- For those of you who consume alcohol, do not drink more than 2 glasses of alcohol per day, yes!
- Stay away from fast food because the content of sodium and saturated fat is very high.
