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6 Small Nutritional Changes to a Healthier You

Posted by Eskaton on Apr 5, 2018 12:03:17 PM

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Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan. To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day—rather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices.

  • Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.
  • Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled chicken) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.
  • Simplify. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients.
  • Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.
  • Focus on how you feel after eating. This will help foster healthy new habits and tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.
  • Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

 

For more information on Healthy Eating go to: https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

 

 

Topics: Wellness Tips

The Sacramento region is home to Eskaton, a nonprofit senior care provider offering innovative housing, healthcare and social services. Every day thousands of older adults enjoy retirement at our independent senior living communities and receive the care they need through assisted living, skilled nursing, memory care, rehabilitation and in-home care programs. With five decades of experience and a national reputation for innovation, Eskaton is Transforming the Aging Experience.