1″Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. They are less overwhelming than a big, sudden change.
Everyone wants to take care of their health and nutrition, but they failed to achieve this target. We all know by now that we should be eating at least five servings of fruits and vegetables and eating a handful of nuts and seeds each day and reducing weight have lots of health benefits. However, knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are always tempted to fill up on convenience and junk food.
Here are a few ideas to “sneak” some extra vegetables and fruits, nuts, seeds into your family’s diet.
1. Dried Fruit
Almonds, Walnuts, Cashews, and seeds like pumpkin, sesame, Flax seeds, Sunflower seeds makes an excellent snack any time of the day. You can also add dried fruit to oatmeal and cereal.
2. Have A Salad Bar At Dinner
Set out a variety of chopped vegetables, some cheese, as well as several choices of salad dressing along with the lettuce, and let everybody create their perfect salad. You can make your garlic, extra virgin olive oil dressing at home.
4. Offer Fruits And Vegetables As Snacks
You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip.
5. Make A Pot Of Vegetable Soup
or a stew heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.
6. Keep An Eye On Your Weight
and work on making sure you are not gaining extra lbs. Even if you gain just a pound or two every month, the extra weight adds up quickly.
7. Take More Small Steps
Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
8. Have At Least One Green Salad Every Day
Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.
9. Trim The Trans Fat
Trans Fat has many calories and increases inflammation. Purchase organic meats whenever possible, switch to organic cheeses but eat all these in lower quantities, use cold-pressed mustard or extra virgin coconut oil in cooking but again in small amounts every day.
The smaller the plate, bottle, or bowl, the less you will eat.
11. Lose Just 5 To 10 Percent Of Your Current Weight
The health benefits are enormous lower blood pressure, blood sugar, cholesterol, and triglycerides.
12. Keep Track Of Your Eating
Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.
For more guidance and information about nutrition and health, talk to a certified dietician/nutritionist through Marham.pk by installing our mobile app or calling us at 03111222398.