- The new year means something different to everyone. For some it means hope for a different or new life. For others it means the excitement of resolutions and expectations of change. It also means that many individuals feel compelled to change their eating habits or weight.
Achieving a healthy weight and wellness can be achieved without extreme measures. It does take the discipline to maintain physically active, curb the appetite and make the right food choices.
Although there are exceptions, a healthy weight can be attained by balancing the daily caloric intake and the daily energy output. Calorie and protein needs depend on many factors including age, sex, height and activity level.
Besides weight management, there are ways to fight the threats of heart disease, stroke, dementia, cancer, diabetes, kidney failure, blindness, back and knee pain and deterioration and chronic pain by making the right food choices. Simply avoid “addictive” foods, limit high sugar beverages, limit high salt and high fat foods, eat more fruits and vegetables, eat more whole grains, and integrate physical fitness into your daily routine. Small simple changes like these can reduce negative stress and improve your energy, health and well-being.
A few useful hints to help along the way to making the right choices:
- Make one change at a time
- Eat different foods, among them vegetables, whole grains, fruits, low fat dairy products, healthy fats, low fat or lean meats, or meat substitutes.
- Eat sparingly and only when you’re hungry, and stop as soon as you’ve eaten your portion or feel satisfied.
- Try not to eat too much of the same thing or the same food all the time.
- Plan meal times at even intervals during the day and don’t let yourself get hungry.
- Do not add salt to your food.
- Eat more fruits and vegetables and nutrient dense foods.
You will find 60 nutritious recipes to help meet your goals in Flavorful Fortified Food – Recipes to Enrich Life