Good Lifestyle

This was an unforgettable and stimulating year for everyone and, although the beginning of the new year is much more important, it's an ideal time to refresh your state of mind and start 2021 on the right foot.Definition of achievable and health-oriented objectives It's always a good idea and why not hit that a reset at the beginning of a new year?

Many people appreciate moreSweet food and alcohol in the middle of the pandemicAnd although this is to engage in these rare circumstances, the continued presence of viruses in the new year means that you really want to focus on building habits to strengthen your long-term health.

If you decide to start today or that you mentally prepare to start on January 1, here are some nutritional food resolutions recommended byDanielle Stadelman, The real registered foods of dietitians to reach your healthier and happier in 2021. And if you are looking for more advice, here is15 underestimated weight loss tips that actually work.

If you want to embrace a healthier approach to eat, it is important to learn first building blocks. Make 2021 the year you will learn more about the balancing of macronutrients in your meals.

"Challenge yourself to eat balanced meals integrating the 3 macronutrients, such as lean proteins, carbohydrates (think whole grains and starchy vegetables) and healthy fats," says Stadelman. "In the middle of the afternoon. Stay satisfied with a handful of nuts, with a piece of fruit. Simple almonds are packed with healthy greases, fibers and proteinsFor a big snack to help brake hunger. Proteins and fats with each meal will keep you more satisfied throughout the day, so you will not want to say that these candies come at bedtime! "

You do not need to give up the meat completely - unless you really do not want - but add more plants on your plate will not hurt. According toAmerican Heart AssociationEating more entire fruits and vegetables instead of animal protein, especially red meat, can reduce the risk of heart disease, stroke, diabetes and multiple types of cancer. Set a goal to fullyplants At least one day a week.

Are your meals more and more beige lately? Maybe you do not forget to enter these green, but the purple products never make it on your plate. Commit to eating a rainbow of fresh fruit and vegetables every week to get all the spectrum of vitamins, minerals and phytochemicals.

"Healthy eating should not be boring and it does not just mean eat dogs every day! Start small by eating two servings of naturally colorful foods," suggests Stadelman.

Dynamic pigments of natural foods are perfect for health, but each color causes different benefits. For example, red tomatoes offer lycopene,which is said to reduce the risk of prostate cancer, while green greens offer folatebuild healthy cells.

"Start by filling at all colorful vegetables, but you can not forget carbohydrates," says Stadelman. "Let the other half for lean proteins and carbohydrates to make a tasty and balanced meal."

If you are drinking more alcohol this year, you were not alone. Although this can help you free yourself and relax during these stressful periods,Long-term excessive drinking can be prejudicial to your body.Studies show That the reduction of alcohol can help reduce the risk of multiple cancers, features, high blood pressure and heart disease.

If you do not want to completely give up alcohol, simply aim to reduce the recommended limits of1-2 servings per day. And why not try to exchange flavored sparkling waters or kombucha for some of your cocktails for a fun and sparkling alternative? (If you wondered, here's how you canLearn how to exploit the power of tea to lose weight.)

There is a reason that physical fitness professionals are always preparations for meals: it works! You do not have tomeal meal An entire week of food, however. If you know you always rush at lunch time, just prepare healthy lunches and healthy lunches on Sundays. If snacks are your fall, coster fruit and vegetables in advance before making Grab-and getting more and more nutritious options than potato chips or sweet granola bars.Cleveland Clinic Recommends choosing easy recipes using a variety of colorful fruits and vegetables with different textures to keep your taste buds get bored.

Breakfast is also a current time for people skipping the meal or shot down, then Stadelman suggests preparing delicious options and filling in advance.

"With a little planning on weekends builds a well-balanced week-end breakfast," she says. "Even when you only have five minutes, you can start your day without stress with a still tasty filling and dense nutrient meal. Dych this simple Dyricél and catches someNight oats, Granola cups or frittatas mini eggs. The key to stay complete consists of balancing carbohydrates, proteins and fat in all meals or snacks. "

Are you guilty of skipping breakfast? Maybe you are used to working during lunch. Do this the year to focus on feeding and stopping meals.

"If you thought to jump the breakfast and lunch would make more enjoyable dinner, think again" Stadelman warns. "When you go to a super hungry meal, you will eat faster and this will normally lead to consume more calories than necessary. It is better to eat your normal meals at their regular time and you will find that you eat less by eating more all the day!"

Time Reported that those who have breakfast tend to have heart disease and high blood pressure and cholesterol. Skip regular breakfast can also result in increased inflammation, and there is a potential forhigher risk of diabetes.

But does not reach theCereals loaded with sugar or breakfast sandwiches with extra bacon. Make sureFind healthy breakfast options It works for your lifestyle.

You can not omit the sugar of your diet fully - many foods naturally contain sugar, such as fruits and dairies. But you can limit your consumption ofadded sugars, which is important to keep yourhealthy heart. You can reduce added sugars by choosing whole fruits and vegetables on too transformed foods, such asJuice andcookies. If you want to check the labels for more sugars, theAmerican Heart Association Offers advice on what to look for, because the sugar can go through many different names.

Stadelman reminds us that the food is fuel, but eating is also a form of pleasure.

"During the new year,many will define resolutions To eat healthy while trying while trying to withstand "naughty foods" or improvement, "she says." Instead, this year you challenge you to stay balanced and make sure you delight your body with enough food every day. When you say you can not have something, you want even more. From time to time, give yourself to your desires by eating a small part of this food. You only eat more precisely by engaging all your senses, but you will take advantage of this treatment. "

The secret to enjoy and want to eat healthy meals? Herbs and spices.

"Herbs and spices added a unique flavor to the dishes, but can also reduce or eliminate the need for salt or even food in food," says Stadelman. "Some antioxidants found in spices and herbs can have anti-inflammatory and anti-bacterial advantages. So, the next time you are in the alley of products, try experimenting with rosemary, turmeric, thyme Or the sage to spicele your next meal or add them in a cup of hot tea! "

If you find yourself eat the same handful of vegetables each week, plan to mix it. When you go through the alley of products and you see a fruit or a vegetable, you have never tried before, buy a small amount to do at home. Who knows? This could become your new round trip ingredient. In addition, this is another great way to get more vitamins, nutrients and phytochemicals foods that you do not usually eat.

One of the easiest ways to maintain a healthy lifestyle is to continue to enjoy your favorite foods with nutritious twists. That you like cooking or you're still in the kitchenHave a homemade pizza And pasta, you can always eat these treats and get health stimulance. Exchange oils in bakery products for cooktop, lawyer or banana puree. Cut the cheese for nutrition yeast or spices. Find a lot of ways toSainiment all your favorite foods here.

The command is easier than ever with meals delivered to your door with some faucets on your phone screen. But the kitchen at home is often a healthier, cheaper option and learn to cook is an important and long-lasting skill.

"The kitchen is where you learn to mix flavors together and find new dishes you want. Worse case scenario, you make a mess and learn what does not work," says Stadelman. "However, the best case scenario, you could discover a new kitchen that you like and add a weekly base in your routine. Building these cooking skills takes the practice but the more you experience in the kitchen, the more your meals are more numerous. "

You may be surprised to find that sleep can greatly have an impact on your food choices and vice versa. Stadelman advisesprioritize sleep to improve these healthy eating habits.

"As our personal work-life balance has been uncertain this past year, it can be difficult to get a restful sleep night. However, if you do not sleep enough, it can affect your food choices the next day, "she says. "The more tired you are, the tired of offdourzing in fatty and sweet foods. So do sleep a priority, even if it is only an extra hour one night. Try to target at least 7 to 8 hours of Quality sleep. "

Following the indulgences of the holidaysIt is common to believe a cool and healthy start of the new year. You can prepare for success by eliminating old items from your kitchen and making room for many fresh and healthy staples.

"Keep a practical notebook, so all week, you can think about which items you want to store in your fridge, freezer and pantry. Have a targeted list when you head to the grocery store and the budget , "Stadelman explains. "When you bring your groceries home, make these dense nutrient-dense more accessible foods. Keep a bowl of fresh fruit and colorful on the kitchen counter. Clean, cut and storing vegetables in containers in the refrigerator and ensure refrigerator and ensure -You with some proteins for a convenient snack! "

If you have health problems or struggles with your relationship with food, you might consider engaging in regular dietary consultations in 2021.DNACan help you manage chronic conditions, creating a healthy relationship with food and creating sustainable and significant lifestyle changes to improve your overall health. Only one session can be useful, the resolution of regular visits will help you learn, define objectives and develop in your health career over time.