TOP 5 NUTRITIONAL RESOLUTIONS FOR THE NEW YEAR
We all have new year fitness resolutions. Most of us tend to derail from them by the time February arrives as they are hardly weaved into everyday activities such as food consumption. Here are 5 effective diet resolutions that you can incorporate for the new year to achieve your fitness goals and optimum nutritional intake.
Get Rid of Packaged Products
The first thing to do is to get rid of packaged products in your pantry. Particularly the ones that contain hidden preservatives, sweeteners, flavouring and colouring. This includes products such as cookies, crackers, canned soups, instant grain mixes and microwave meals.
Replace them with homemade products such as nut butters or fruit jams using hand-picked ingredients or fresh produce. This enables you to adopt healthy eating standards which are void of foods containing preservatives. As an alternative to salad dressing, mix your own vinaigrette. Store-bought beets, carrots or radishes can be quick-pickled as an appetiser which saves you preparation time during the week.
Eat Based on Colours
It is important to pair different foods together to ensure a healthy and balanced intake of nutrition. One of the best ways to do so is to include 4-5 foods with different colours in your plate. The irony of this is that each food provides its own individual unique flavour and texture.
For example, purple cabbage, pumpkin (orange), fresh cilantro (green) and black sesame seeds can be mixed together to create a delicious salad that is both abundant in colour and nutrition. Another low-calorie food alternative would be to include a colourful fresh smoothie as part of your daily diet.
Focus on Fatty Foods
Create a strategic meal plan that includes foods high in Omega-3 fatty acids as part of your new year diet resolutions. Fat is as important to your diet as carbohydrates and protein, as it also aids in providing your body with energy. Fat is also essential in the performing of certain bodily functions. For example, some vitamins require the presence of fat to dissolve into your bloodstream and provide nutrients.
Omega-3 fatty acids also provide health benefits such as lowering blood pressure, cholesterol and risk of heart disease. Fatty acids can be absorbed by your body through the consumption of foods such as salmon, avocados, flaxseeds and nut butters.
Snack on Healthier Alternatives
Healthy snacking should also be considered as part of your new year diet resolution. As compared to unhealthy snacks such as potato chips, crackers and doughnuts, eat snacks which are able to keep your blood sugar stable and energy levels up, especially during the middle of the day. Eating healthy snacks also aid in weight loss.
This selection should also consist mainly of protein and fibre, which are able to keep you satiated until it is time for your next meal. Healthier alternatives for snacks should include ingredients such as pumpkin seeds, nut butters, roasted chickpeas or fresh fruits
Eat Protein in The Morning
Eating protein in the morning will help you to start each day full and energised. Studies show that protein consumption which is distributed evenly throughout the day will allow you to maintain a healthy weight. Protein is also important for the building of cells in our bodies.
Optimal protein consumption at breakfast would be to eat approximately 25% of your daily protein requirement. High-protein foods which are suitable for breakfast include eggs, Greek yoghurt and cheese. Diced chicken added to eggs, or almonds added into cereal can also help you ensure adequate protein intake in the morning.
Living healthy does not just revolve around achieving a healthy weight goal. It also involves a few other key markers, which include better energy levels and improved mental focus. Incorporating the diet resolutions above will help you live healthier come the new year and ensure that you do not derail from them throughout the rest of the year