Diet improvements
Diet improvements
Add good food to your diet, instead of focusing on subtracting bad food
- People are more likely to maintain goals that involve an addition to their routine, rather than goals that require subtracting something tempting.
- Instead of resolving to limit treats, set a goal to eat a greater variety of nutrient-dense foods.
- Try adding a vegetable to every meal, or eating a piece of fruit for your afternoon snack each day.
- The idea of adding instead of subtracting can guide you to make any meal more nutrient-dense without restricting the things you love.
- Mix leafy greens into your mac and cheese or meatloaf.
- Throw a handful of frozen spinach into your morning eggs.
Sneak in more fiber
Fiber is the material in plant-based foods that our body’s can’t digest. For a long time, scientists thought of it as junk. Today, we know that it’s essential. Fiber feeds the bacteria in our guts, which could have an indirect effect on everything from our mood to our immune systems. In plants, fiber acts like a capsule for the nutrients the body does use, like sugar and fat, making it harder for our body to absorb them. So when we eat fiber-rich brown rice or beans, our body doesn’t actually absorb all the carbohydrates they contain. We also absorb those nutrients more slowly and feel full for longer. Plus, fiber-rich foods are often rich in other nutrients. The Mayo Clinic recommends that women aim for between 21 and 25 grams of fiber a day, while men should aim for between 30 and 38 grams. (For reference, an apple contains about five grams of fiber; a cup of black beans contains 15.)
Cook at home
It is easy, fun and, as an added bonus, may even have health benefits. People who cook at home tend to have better overall health, closer personal relationships, and a stronger sense of cultural identity, according to a 2017 review published in the journal Appetite.
To maximize the positive effects, take the time to sit down and enjoy the meal you’ve cooked. This might mean savoring the food with friends or family, but it can also be as simple as turning off Netflix, lighting a candle, and relishing in the nourishment you’ve prepared for yourself. It’s a way to take care of your mental health. It can connect you to meaning and joy in life. Plus, you’ll save the money you’d otherwise spend on take-out.
Enjoy your food
Ultimately, any changes you make to your diet should be tweaks that are pretty easy for you to maintain, and ones that make you feel good. Otherwise, they won’t be sustainable. Don’t force yourself to start eating a vegetable you don’t like; don’t expect yourself to cook elaborate meals on weeknights if you regularly come home exhausted. If the way you’re eating leaves you irritable, tired, or stressed, well—it’s not very good for your health. Focusing only on the nutritional value of food, rather than the pleasurable aspects, isn’t helpful for our health in the long run. Food is an important part of our culture. It’s celebratory, it’s nourishment.