How can one enjoy a meal to the fullest and still feel thoroughly satisfied even when practising portion control? How can one eat their way to a fitter and healthier physical state?
Eating not only provides you with the energy you need to go about your day, it also helps enhance your mood and boost your physical strength.
It’s time to stop going on strict diets just because it’s what you read online on how best to lose weight fast.
Your goal should be to be fit and healthy, not just rake thin. This invariably means observing a balanced diet in theappropriate portion suited to your body type and level of physical activity.
Here are 10 amazingly simple ways on how to do that without having to embark on a strict diet that will leave you hungry, irritable and feeling deprived.
Get to know what you eat
Thanks to the internet, there are now various easily accessible tools online to help you check how much sodium, calories, or fat is contained in the foods you consume. Now you can make good food choices in your quest to eat healthy.
Eat carefully and chew slowly
Rather than gobble up your food at breakneck speed, take the time to chew your food slowly before swallowing. You should also stop for a second or two in between bites to truly appreciate the taste and freshness of the food you’re eating. Practising this method diligently every time you sit down for a meal is not only good for your palette but lets your brain recognise when you’re full and should stop eating.
Use smaller bowls, plates, spoons and forks
Smaller utensils and cutlery will trick your brain into thinking you’re eating a normal portion because of the heap of food it sees on the plate or in the bowl. This does help you eat smaller portions of food at each mealtime while keeping you satisfied with a sense of fullness.
Be smart when eating out
If you eat out, opt for healthier dishes rather than those that are deep-fried, sugar-coated or high-carb.
Satisfy your sweet cravings in a good way
Instead of munching away aimlessly on sodium- and sugar-rich snacks, choose an apple instead, or Greek yogurt to satisfy your sweet tooth.
Opt for vegetables
Eat more vegetables, fruits, and wholegrain rather than starchy foods and those that contain lots of fat, oil, or sugar.
Know your body
Since everyindividual’s body needs are different, the food they consume will vary too. For instance, pregnant women should eat more vegetable, fish and take supplements to boost the health of both mother and baby.
Opt for water or tea rather than sweet beverages, alcohol, packed juices or fizzy drinks as these are loaded with sugar and contain next to no nutrients.
This article first appeared in hellodoktor.com and was reviewed by Dr Duyen Le. The Hello Health Group does not provide medical advice, diagnosis or treatment.