We’ve spent the last year inside and unfortunately eating habits have suffered and trips to the gym have been replaced with Netflix binging. The snow is melting and the cold of winter is quickly being replaced with spring fever. Now is the perfect time to start rethinking the foods we put into our bodies. So, drop that donut and use these tips to build a balanced diet that can easily be the platform for overall better living.
The great restock
Every fitness guru out there usually starts a new diet and exercise routine by clearing out the kitchen. Grab a donation box and fill it with soda, candy, and various other junk food classics. You don’t need them anymore, instead replace them with eggs, canned beans, frozen vegetables, rice, and oats. Packing your cupboards and fridge with healthy choices is the first step to healthier living. Another great tip is to vary your produce. Buy produce that lasts longer like carrots and potatoes. Then supplement these staples items with faster-spoiling items bananas and grapes. This cuts down on waste and gives you a range of choices for snack time.
Before you run out the door to buy a plethora of greens and grapes, take the time to make a list. The list should be composed of primarily healthy items. The aimless exploring of the grocery store is how cookies and ice cream find their way into your cart.
Respect the food groups!
Just like we learned in elementary school. The food pyramid is an excellent guide for developing a balanced diet. Make sure to have a generous portion of whole-grain starches along with fruits and vegetables. Make sure your diet has a lot of color! Low-fat dairy and lean proteins come next. These vital food groups build your muscles and bones so don’t forget them. Don’t worry, the occasional bit of sugar isn’t that end of the world but remember to enjoy it in moderation. Choosemyplate.gov is an excellent resource for choosing healthy food and understanding portion sizes.
Refined sugar has been the downfall of many diets and meal plans. A life without pizza and candy sounds terrifying to some so we don’t want you to give up all your surgery treats but societally we need to eat less processed carbohydrates. Sugary beverages like soda and energy drinks are especially harmful and are a contributing factor to rising obesity numbers. Water should always be your main choice of hydration.
Tri-County Health Care Registered Dietitian Shelby Hunke. recommends having carbohydrate-based snacks rarely, around one to two times a week.
It’s a lifestyle change
The very idea of a diet chills some to the bone. Don’t look at it as an arbitrary set of eating rules but instead a lifestyle change. Go on the adventure of better living and find healthy foods you enjoy eating; they do exist. Then get support from family and friends. You don’t have to go it alone and finding someone to try that new kale smoothie with can help a great deal. If you need further assistance consider setting up an appointment with a dietitian. They have the professional expertise to get you started right.
Tri-County Health Care hosts a diabetes prevention class and in the most recent meeting, participants lost a total of 125 pounds. The nine participants lost this massive amount of weight over the course of 16 classes. These classes work on strategies to eat better while increasing physical activity.
Try something new
Get your new balanced diet kicked off right! Try this garlic parmesan asparagus recipe hand-picked by Shelby! Use the link below for step-by-step instructions:
Don’t give up!
People get burned out on a new diet and expect immediate success. It’s the journey, not necessarily the destination. Crash dieting is often the pitfall people fall into. Set attainable goals and cut back rather than going cold turkey. Cut down to one energy drink a week instead of cutting them out completely. Take it slow and steady to avoid intense cravings and binging. Set mini-goals, meet them, then set new goals.
Use March to revaluate your lifestyle and eating habits. If you need help, please schedule an appointment with a dietitian at Tri-County Health Care by calling 218-632-7115