Make it easier to eat healthier.
Stock your house with healthy foods, and you will naturally consume more of them. This is especially important when it comes to fruits and vegetables, as research suggests the amount of fruits and vegetables you eat affects your overall happiness. Eat more fruits and vegetables, and you will be a happier person!
Plus, eating more fruits and vegetables will help you alter the expression of your genes to keep you in good health. For example, it can nearly negate the effect of the mutation that predisposes people to cardiovascular disease.
Another good tip to make it easy to eat healthy is to order first when you dine out. This is because the first order at a restaurant influences all the following orders: if your friend opts for fried chicken, you’ll be more likely to order something as unhealthy. So, go first and order something healthy so you will not be influenced by the decisions of others.
Similarly, bringing healthy foods to gatherings will encourage those around you to eat healthy, which in turn will motivate you to do so too!
- Put healthy foods on a shelf at eye level or in a bowl on the counter.
This will reduce the temptation to snack on unhealthy foods.
- Buy fruits and vegetables with vibrant colors.
Fruits and vegetables such as broccoli, spinach, celery, cucumbers, peppers, apples, raspberries, tomatoes, etc. have vibrant colors and are good nutrient sources.
- Replace chips, crackers, and snack bars with nuts, seeds, apples, celery, and carrots.
Basically, replace foods high in refined carbohydrates with vegetables and other healthy foods. Furthermore, whenever you are given junk food, throw it out immediately to avoid temptation.
- Leave the serving dishes in the kitchen, not on the dining table, and use smaller serving sizes.
You will be less likely to have a second or third helping if the food is further away from you. Plus, smaller serving sizes mean that even an extra helping won’t make too much of a difference! You can use smaller cups and plates to measure these smaller serving sizes.
- Carry a healthy standby snack with you.
For example, carry a pack of mixed nuts and eat it whenever you feel hungry or begin to crave unhealthy foods. Another good tip to follow is to simply take a handful of your snack and leave the rest behind.
- Make every meal last at least 20 minutes.
It takes 20 minutes for your body to recognize that you are full, so if you chew your food properly and make each meal last at least 20 minutes, you will realize that you are full and be less likely to reach for extra helpings.
- Order first when you dine out.
Be sure to order something healthy! It’s even better if you select a restaurant based on how easy it is to make a healthy choice when you order.
- Bring healthy foods to events and gatherings.
The next potluck you go to, bring something healthy instead of cookies or cake. Encourage your friends to be healthy too—give them credit when they opt for healthy foods over junk foods.
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