It is important to change the way of thinking and practice… Eating vegetables whenever possible, using a small container, etc.
Genetic factors are important for health, but stress relief, healthy food intake, and appropriate and steady exercise account for a fairly high proportion. The old adage, ‘food is better than medicine’ (藥補不如食補, yakbobulyeosikbo), still holds true these days. The US health portal ‘WebMD’ also pointed out ’10 desirable eating habits for healthy eating’.
1. Eat vegetables and fruits in the morning
There is no rule about when to eat vegetables (vegetables) and fruits. However, to open the morning richly and start the day with a sense of fullness, it is desirable to eat vegetables and fruits rich in fiber in the morning. Try a smoothie with apples, bananas, kale, or yogurt, along with protein-rich foods such as omelets and soft-boiled eggs. Add spinach, mushrooms, onions, and peppers to your diet. Eating vegetables that are lower in calories and higher in fiber than other foods can help keep you feeling full longer.
2. Always eat more vegetables
Even if you start with vegetables in the morning, there are many cases that do not meet the daily intake. There is also a survey result that there are many people who usually eat only about 50% of the amount of vegetables they need. You need to have an active mindset to eat more vegetables whenever you have a chance. There is no reason to reject vegetables that are full of fiber and vitamins. Instead of noodles or pasta, it’s a good idea to reach for thinly sliced zucchini first. Eating habits that reduce calories and add nutrients.
3. Snacks with protein
If you get hungry around 3pm, you may be tempted by junk food. Skip it and eat protein-rich snacks such as Greek yogurt, milk, boiled eggs, tomatoes, tuna salad, nuts, and pumpkin seeds.
4. Eat more beans
An expensive steak or pork isn’t the only satisfying protein meal. Beans, which are relatively inexpensive, are a valuable food item found in grocery stores. Beans can be used to prepare a variety of dishes and can be refrigerated or frozen. You don’t have to get stuck in just one frame. There are many options to add variety to your diet.
5. Do not throw away full-fat dairy products
You may prefer skim dairy products with fat content removed or significantly reduced, thinking only of your usual diet. However, there are also research results that drinking whole milk, such as cream, can significantly lower the risk of obesity. It’s not a bad idea to indulge in regular dairy products once in a while to experience their unique taste and texture. However, you should not consume too much fat and calories.
6. Reduce watching TV and social media ‘Mukbang’
Various social media such as broadcasting, Instagram, Facebook, and blogs are full of ‘Mukbang’ content that makes people drool. It is desirable to avoid watching content related to food before meals. You should also refrain from posting pictures of yourself. There are also studies that show that taking pictures of food makes more of the hormone that makes you feel hungry (ghrelin) in your body. To maintain a healthy habit, it is better to drastically reduce watching foodie TV programs, blogging, etc., and watch related content after eating.
7. Keep a food diary
Recording your meals in a food diary (food journal) is a great help in improving your diet and controlling your food intake. Just a few minutes a day can really make a big difference. The results of the study showed that people who kept a food diary for a year lost a lot of weight. You can use mobile apps, online tools, as well as notebooks and pencils.
8. Plan your weekly menu
When you get home from a hard day’s work, it can be hard to think straight. This is a time when not a few people have trouble preparing dinner. Deliberately dedicating some time to planning your weekly menu will save you from rushing every time. Actively use various ingredients such as frozen vegetables and seasoned meats and simple late-night snacks, and double the amount of cooking. If possible, make a list of what to add to and exclude from your diet. You can enjoy a variety of healthy foods.
9. Use small bowls and plates
In particular, it is desirable to use small plates and bowls in buffet-style restaurants. Studies have shown that even when you don’t like the food in front of you, you eat a lot more than usual if you put it in a large container. If you use a smaller container, you are very likely to eat less.
10. Cut the vegetables into appropriate sizes and put them in the refrigerator.
Take a moment to cut up some vegetables, such as carrots, cucumbers, and peppers, into snack sticks and store them away. When you’re suddenly hungry, you can grab vegetables as easily as pretzels or potato chips. It is also good to buy bite-sized vegetables such as small carrots (baby carrots) or cherry tomatoes and store them before eating.