Eating Habits You Must Start Doing Now

Rebecca Lewis January 16, 2015

When it comes to the science of healthy eating, there are many things to learn. Take into account the calories, fats, vitamins and minerals. You might be bombarded with a lot of eating tips here, there and everywhere. And the information overload can surely overwhelm you.

If eating healthy is one of your New Year’s resolutions, there are a few eating habits you should start incorporating in your diet right now. Here they are:

Cut your sugar intake.

If there’s food that you must limit yourself from, that would be sugary treats. According to the American Heart Association, the daily target for added sugar should be no more than 6 teaspoons for women, and 9 for men – that’s for both food and beverages combined. Sugar is one of the biggest factors for obesity, diabetes and heart disease. It is also linked to DNA damage. You really don’t have to block sugar from your diet. For most people, moderation works better than deprivation. It is okay to treat yourself with sugary stuff, just don’t go overboard. If you’re used to eating 5 cookies a day, cut it down to 2, then 1 a week after, until you make it a treat you enjoy just once or twice a week.

Go with whole foods.

Even if you are exercising regularly, if your diet is made largely of refined starch like white rice, bread, pasta and pastries – losing weight and achieving better health will not come easy for you. A large body of research shows higher whole grain intake may be the key to lower risk of heart disease, stroke, cancer, diabetes and obesity. The fibre from whole grains helps delay stomach emptying, which keeps you fuller longer, delays the return of hunger, and helps regulate blood sugar and insulin levels.

Be a mindful eater.

Practising mindfulness when eating does not only make you eat less. It also makes you enjoy your food more. Paying attention to what you eat, how often you eat, and how much you eat is a powerful tool for weight loss. To be a mindful eater, start by making a food journal. Write down every food and beverage you eat for a day, in a span of one week. Include the time, and what you were feeling before eating such food. Practising mindfulness in your eating habits can also help you address your emotional needs in non-food ways.

Drink water. More water.

People who drink enough water tend to be those who have healthier diets overall, and are less likely to consume calories and sugar. Water is a helpful weight loss aid which boosts metabolism and curb your appetite. One study found that those who drank about seven cups of water a day ate nearly 200 fewer daily calories compared to those who gulped less than one glass. Another study by German researchers found that consuming 16-ounces of water increased their calorie burning rate by 30 per cent within 10 minutes, and such effect was sustained for more than an hour.

Make whole produce the centre of your diet.

Getting your five-portion a day is a sure way to boost your intake of vitamins, minerals, antioxidants and fibre. Consumption of fresh produce was linked to a lower risk of chronic diseases, including heart disease, stroke and certain cancer. Another great thing about produce – you can eat more of them without having to worry about your calorie intake.