Good Lifestyle

There is no denying that this year has been difficult. Between a massive worldquarantine and drastic changes that occur around the country ingrocery storesShopping centers and even at home, you can feel incredibly difficult to follow healthy habits throughout the day. However, thanks to insightful nutrients, licensed dietitians and doctors, we have gathered many incredible nutrition tips in 2020, which is why we decided to bring together the best nutrition tips we've heard.

So, if you are looking to change your ways and adopthealthy habits Come 2021, here is the best of the best nutrition tips we received this year. And for healthier food tips, make sure you check out our list ofThe 7 healthiest foods to eat right now.

"These things will help keep youFULLER LONGERHelp prevent snacks without forgetting and helping to put the tone to your meals and glue the rest of the day, "Maggie Michalczyk, RDN and founder of a pumpkin, who recently publishedThe big pumpkin recipe book. "Studies have even shown That people who ate a bigger breakfast tended to weigh less, so do not fear eating a substantial breakfast. You will also feel enabled and ready to troubleshoot better training or project when powered properly. "

RELATED: Your ultimate survival guide and supermarket is here!

"Science is well established that, in general, the protein is more satisfied than the same amount of carbohydrates or fat", declaresAmy Goodson, MS, RD, CSSD, LDand author ofThe Sports Nutrition Playbook. "I like to say that the protein helps you feel fully faster and helps you stay full longer."

Goodson recommends adding proteins in the form ofGreek yogurt-For calcium - orprotein powder. You can try one of themThe best Greek yogurts, according to nutritionists.

"Try to build your meals and snacks around a vegetable, protein and a starch source," saysCasey Seiden MS, Rd, CDN, DCS. "When possible, try to order and buy complex sources of carbohydrates, thus reflect on whole wheat pasta or chickpeared peas, brown rice, beans, quinoa, farro or oatmeal . All types of vegetables can work - fresh, canned and frozen! Proteins, freezing chicken, turkey burgers, beef and fish are a good way to preserve fresh purchases, but to have Eggs, cheeses and canned fish can also be excellent sources. "

For more ideas, consult our list ofTop 15 Nutrition Tips for Quarantine.

"One reason why snacking gets bad rap is due to grams and a lack ofcontrol of portions, "saysDr. Tonya Sweezer, Do, ND. "We are often engulfing because we do not have time for a full meal, so we are too distracted to keep track of our consumption."

Sweezer recommends selecting snack items in advance before your hunger evil with judgment around your food choices. Having a prepared snack will help to eat too much.

"Healthy snacks such as chopped vegetables, nuts or fruits must be easily accessible," says Sweezer. "In this way, you are less likely to reach unhealthy objects. Choose healthier items help reduce the desires and keep you on track."

The next time you want a snack, check out our list of7 healthy nibbling habits for a flat stomach.

"It's a good idea to eat every 3 to 4 hours to keepblood sugar Stable, who does not only prevent the hunger-related graninity ("hanger") but can help avoid overeating to the next meal, "says Jean Hanks, MS, RDN, CDN ofBethany NY Medical Clinic. "If ideally, you would have a snack between breakfast and lunch and between lunch and dinner."

Add color in your meals guarantees a variety of vitamins and minerals of your meals, especiallyalimentary fiber Who can help you feel full.Lisa Young, PhD, RDNand author ofFinally full, finally thin, says an easy way to do this is to enjoy a healthy salad or even a fruit salad.

Here is why the fiber isThe # 1 thing to eat every day to lose weight for good.

"Listen to their bodies! For too long, we have learned to rely on external tools such as meal plans, calorie systems and points. This can create a mistrust and disconnection from our body, "saysKatherine Kimber, Rd. "A good place to start is to leave natural hunger signals lead the way to which they decide to eat. All of them often know that what I feel like getting great, and super stuffy, but to fight against subtleties in the middle. "

Kimber suggests searching for some signals of hunger that may not seem like hunger landmarks, which can include your mood, energy level, headache (or even low concentration), your evils of Stomach and even corporal markers such as salivation and feeling blood glucose are low.

"In each of the food groups, women should consume a variety," saysJinan Banna, PhD, Rd. "It does not always mean eatingblueberry Like your fruit portion, but sometimes choose Cantaloupe, watermelon or dragon fruit. All contain different nutrients whose body needs. It's easy to get stuck in a food ruts if you are dealing with children or ages old and is short, but it's important to be creative and buy different foods to make sure that the body gets everything he needs. "

here isFruit hacking # 1 for maximum weight loss.

According to a study published by theInternational Journal of Obesity, work in the morning can lead to an importantweightloss compared to the elaboration later in the day. The best part? This workout does not have to be massively intense. Just get your body moving can cause a change in your state of mind, and even your eating habits, for the rest of the day.

It is also important to feed your body after a workout, so you do not feel voracious throughout the day. Brianna Bernard, personal trainer, nutrition coach, andIsopure ambassador, says one of theBest post-training habits is to refuel with a nutrient-rich meal that includes lean protein, healthy greases and complex carbohydrates. This means that all these nutrients in your post-Workout breakfast. An excellent example of this is taking advantage of a grilled slice with a crushed lawyer and a fried egg on the top.

If you want to lose weight for good, Dr. Amy Lee, responsible for nutrition forNucifical said that it is not only to eat healthy, but also to focus on what it refers to "the three magics".

"If you do not want to answer the three things in life that contribute to abnormal weight consumption - nutrition, movement and stress management, then you will never succeed in losing weight, not to mention it for life" , declares Dr. Lee.

Eating nutritious meals, moving your body and maintain the stress really make your hand.Studies show This moves your body can help you with your overall stress throughout the day, and it can even help you motivate you to eat healthier meals. There is evenresearch Show that nutritious meals can help reduce yourCortisol levels, which is your stress hormone.

"Do not connect to healthy food as boring as an emotion, because the moment you do, you will prepare you to sabotage for days when you are down or that you are stressed," says Dr. Lee.

By setting emotions for your food, you create barriers for yourself. If you consider some "good" or "bad" or "boring" or "fun" foods, you will experience the mental barriers later in the line. But if you break these barriers and just let all food be food, you'll end up entering what's calledintuitive-A practice where you leave your body intuitively eating what it craves. It also gives you room to really believe and enjoy these "healthy" foods that you may have considered boring before, instead of despising them and enjoying these "fun" foods.

Have a plan, not only helps you avoid unnecessary purchases at thegrocery storeBut he also guides you with healthy meals throughout the week that you do not have to think twice.

"I always recommend working on planning being a habit, which does not have to mean anything to prevent in advance," saysKelly Jones, MS, Rd, CSSDand nutrition consultant forThe small potato company. "Knowing simply that you have components for a balanced meal, including vegetables, high quality starch, a source of protein and healthy fat, can take a lot of stress."

By adding a simple portion of fruits or vegetables at your breakfast, you stimulate the amount of fiber in your meal. Since the average person does not get enough fiber in their diet - which reallyWeight management help-It is important to find ways to add even more fiber in your meals. This simple breakfast hack can facilitate the task.

"Food with fiber Asfruits, vegetables, nuts and whole grains are perfect for digestion (and they help keep you longer longer) that can help mitigate part of what [belly] blocks, "said Michalczyk." I love incorporating fruits for more fiber to breakfast - I want bays to talk or bananas sliced ​​on my oatmeal or on the side of the eggs, etc. "

Facilitate yourself during the week by supplying your pantry and freezer with some healthy ingredients - like these20 healthy pantry staples belonging to each kitchen.

"We all have weeks we can not get our grocery trip, but that can add a lot of meal stress," says Jones. "Taking stable stable tablet protein, as well as frozen vegetables, you can still bring together a basic meal. Think rice, potatoes. And wheat pasta for starch, beans, the Lentils and canned tuna for proteins and frozen vegetables that your family loves. "

Although there are many healthy dessert options, Rachel Paul, PhD, RD ofCOLLEGENUTIENTIONRIONISTIST.COM, recommend choosing something you really want to eat. An easy way to discover it is to just ask you what the dessert "worth" for you.

"I personally prefer ice cream or sweets for my dessert with a healthier fruit option," says Paul. "But another person could like a fruit-based dessert and be totally satisfied with that. Choose what's worth it for you."

Paul also recommends adding fruit for a simple way to increase the nutritional value of your dessert. Fruits can provide your body a lot of great nutrients (includingfiber!) And will also create your dessert in a filling snack. Enjoy a Brownie Fudgy? Add 1/2 cup raspberries to the side to complete your sweet treat and increase the fiber content. You could even take fruit on some of your favorite desserts likebread pudding,cake,tart, and much more.

Some Desserts Paul recommends including banana slices with peanut butter and some chocolate fries, even strawberries trimmed with whipped cream. Or try thisStrawberry mascarpone cut!

When it comes to planning yourbreakfast For the week, are you looking to make your dense nutrient breakfasts. Following this first rule easy to add a protein, a healthy grease and a glucidity to your meal can make much easier.

"I do not say that there are no exceptions to the rule (because sometimes pancakes for dinner sound well, but I think that delighted your morning to feel your best during the week is important and defined Really all your day for success, "says Michalczyk." I like to save fun breakfasts like pancakes, waffles and pancakes, slower morning mornings and aim to get a breakfast slightly more nutrient every day of the week. "

here is7 healthy breakfast habits for a flat stomach.

The simplest way tocalculate the amount of water You should drink, it's divide your body weight in two.

"Divide the weight of your body [number] in half, and that's how many ounces you should have a day,"Brianne Munch, a certified personal trainer and the author of the B-FIT eBook: The Ultimate Macro Tracking Guide. "So, I weigh 140, which means that I should drink 70 ounces a day. Who is about three water bottles of water and a half of water. [Drinking water] Gets your metabolism, it starts to power Your body, it even prevents you from Hydrawer and wakes up. "

"Many people have olive oil in their pants and they pour out this healthy heart generously in their pans to cook and on their salads without thinking about it", sayNutritional twins Lysse Lakatos, RDN, CDN, CFT and Tammy Lakatos Shams, RDN, CDN, CFT. "Each tablespoon adds 120 calories. It is easy to add 500 calories of 500 calories in one day of the oil, which could lead to a weight gain book every week. Spritzing of the oil on the Food can prevent 5 pounds from accumulating on the size of a person in a month. If you're looking to lose some books, this little change can make a big difference. "

Now that you know these tricks, here's our favorite100 recipes the easiest you can do!