Have you ever wondered how small changes can help you live a healthier life?
According to the new investigation According to a survey conducted by The Ohio State University Wexner Medical Center, two-thirds (66%) of Americans say they eat too much food during the holidays, and more than half (55%) feel tired all the time. say they have less time for themselves.
“Holiday travel, activities with friends and family, and trying to get so many things done can cause people to lose sight of healthy habits,” said Barbara Bauer, M.D., a family medicine physician and clinical assistant professor at Ohio State Wexner Medical Center. “There is a possibility that it will happen.” She received her doctorate in family and community medicine from The Ohio State University School of Medicine. She says, “If one healthy habit breaks down, it can quickly affect other areas.''
review:Momoka Ramen and Boba Tea are new additions to Stark's food scene
Let me share some practical advice for the new you in the new year. Joy Benjamin, a nutritionist who has worked at Altman for 15 years. Colleen Barrickman, who has been with AultCare for five years. Kayla Kopp, a nutritionist who has worked at the Cleveland Clinic for two years, knows that it can be difficult to maintain a balanced diet when less virtuous options are so comfortable and easy.
These nutritionists emailed me with easy-to-follow tips for successful healthy eating in the new year.
What are the basics of healthy eating?
Benjamin and Barrickman emphasize a few simple ideas.
“There are important concepts that we talk about every day with the people we work with,” the women shared. “Those key concepts include variety, whole and processed foods, moderation, hydration, consistency, and more.” Supplying our bodies with adequate energy to meet nutrient needs requires eating a variety of whole foods, including fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates. If you eliminate entire food groups, you can face deficiency issues and long-term health effects. ”
review:Plain Township's Bourbon Room also has delicious food
The women emphasized finding delicious food that makes them want to eat.
“Consistency is key when making lifestyle choices or changes. The goal is not to take away the enjoyment of food, but rather to make sure that the food choices we make every day reflect how well our bodies behave. “We need to understand that this has a direct impact on optimal functioning,” they said. Through our food choices, we can positively impact everything from our energy levels, mood, hormones, sleep, and risk of chronic disease. That's when we see people making long-term lifestyle changes rather than jumping on fad diet fads. ”
Kopp said eliminating items is not the answer. “It's also very important not to restrict certain food groups, eat whole foods and cook at home as often as possible,” she said.
Can you help me figure out the quantities?
All three nutritionists shared the same message. “Slow down and pay attention.”
“I think if you do these things at the same time, it will reduce the restrictions on individuals,” Benjamin and Barrickman said. “As dietitians, we can give individuals recommendations on portion sizes for certain food groups, but often it’s something as simple as: learning how to assemble a plate, and adjusting your intake while eating. It's about removing clutter, waiting 20 minutes after a meal for your brain to catch up with your stomach's signals, and knowing what choices to make if you're really hungry after you've finished your entire plate.”
How can you cook healthy and satisfying meals?
They all recommend filling half your plate with non-starchy vegetables. A quarter of the plate should be lean proteins (chicken breast, salmon, tuna, lean beef, ground turkey), and the last quarter should be complex carbohydrates (ancient grains, beans, lentils, sweet potatoes, winter squash).
If you need snack ideas, nutritionists recommend using fruit and healthy fats (like avocado) as snacks between meals. The goal is diversity. Think about color, because it provides the phytonutrients in your diet.
Benjamin and Barrickman added, “You can't supplement a poor diet with a multivitamin.”
Although they prefer to eat at home, it is clear that eating out is a habit. People who eat out more than once or twice a week should choose healthier restaurants and foods. Eat lean proteins, high-fiber vegetables, and hardy grains and potatoes. Avoid rolls and butter, chips and salsa, or appetizers. Learn how to ask for substitutes to create a balanced plate.
Kopp had more specific ideas.
“If you want one delicious roll, double the vegetables instead of potatoes. Share that appetizer,” Kopp said. Limit starchy foods, but if you choose pasta, be sure to pair it with a salad and lean protein. ”
As with any part of a meal, portion size is very important.
Benjamin and Barrickman say, “It's common to get so caught up in a conversation that you don't realize how much you've actually eaten.'' Cocktails are like desserts and are generally high in calories and sugar. It is often included,” he said. Decide what is most important to you in that meal. ”
Find the pitfalls of the diet you are considering
When you cut out what you like, a desire is created.
“Something is missing in your diet, whether it's carbohydrates that are high in fiber, nutritious fats that make you feel full, animal protein, or vegetables that contain lignin.” '', says Benjamin. This missing element creates an insatiable craving. ”
healthy snack ideas throughout the day
They recommend that when choosing snack options, choose ones that have good glycemic control, are satiating, and taste good. Ideally, these are obtained from whole foods. Plain Greek yogurt topped with fresh berries and granola, nuts with dried fruit, hummus with nut or seed crackers and veggie dippers, apples with string cheese, black beans mixed with salsa, shredded cheese, and tortilla chips. etc. are recommended. The key is to combine complex carbohydrates and protein.
A word of caution: While granola bars are considered a healthier option, along with yogurt and cereal, they can contain large amounts of hidden sugar. Read food labels to help you make the best decisions when choosing these products. Ideally, when choosing yogurt, choose Greek yogurt for its good source of protein, and look at the added sugar section on the label to choose a product with 8 grams or less of added sugar. Choosing a yogurt with more than 20 grams of sugar invalidates the healthy choices you think you're making, as well as the beneficial bacteria that yogurt could potentially give you. . Note that 4 grams of sugar is equivalent to 1 teaspoon.
How can you build a sustainable health strategy?
Change requires new perspectives and priorities. It's not selfish to prioritize your health and focus on making time to actually make dinner at home.
What are the key messages from nutritionists for thinking about why you want to make better choices? They say it's important to revisit those items every day. Slips are inevitable, but getting back up is important. Don't give up just because you had a bad day.
Contact Bev at [email protected] or 330-580-8318.
