Healthy eating made easy

ADOPTING A sustainable diet can offer numerous environmental, social, and health benefits. But when shifting to a sustainable way of eating, it is also important to plan ahead and choose foods that are both good for your body and the environment.

Sustainable diets offer many benefits, including personal, environmental, social, and economic well-being. They prioritise foods that are produced using methods that minimise negative environmental impacts, such as reducing greenhouse gas emissions, conserving water and soil, and preserving biodiversity.

Sustainable diets also typically focus on plant-based foods, which have been shown to have lower greenhouse gas emissions by about 50 per cent less than diets rich in animal products.

A sustainable diet is also good for your health because it emphasises whole, minimally processed foods that are rich in nutrients. Prioritising fruits, vegetables, whole grains, legumes, nuts, and seeds may help lower your risk of chronic diseases, such as obesity, heart disease, type 2 diabetes, and certain types of cancers.

Dr Rivane Chybar Virgo, medical doctor and health and wellness coach, on the bi-weekly Health Talk Sunday series, said a diet rich in fruits and vegetables have been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and strengthening your immune system.

“Making major changes to your diet can sometimes seem very overwhelming. It may be more manageable to start with just one thing, like eating more of your favourite fruit, rather than all of them at once,” Dr Chybar Virgo said.

EAT FROM SMALLER PLATES

There are ways, she said, that can make your usual diet slightly healthier over time, including plating and pacing your meals. This can include eating from smaller plates.

“The size of your dinnerware can affect how much you eat. Eating from a large plate can make your portion look smaller, while eating from a small plate can make it look bigger,” Dr Chybar Virgo said.

“If you do not realise you are eating less than usual, you won’t compensate by eating more at the next meal. By eating from smaller dinnerware, you can trick your brain into thinking that you are eating more, making yourself less likely to overeat,” she added.

EAT YOUR GREENS FIRST

Another option is to eat your greens first. A good way to ensure you eat your greens is to enjoy them as a starter. By doing so, you will most likely finish all of your greens while you are at your hungriest. This may cause you to eat fewer, perhaps less nutritious meal components later.

“It may lead you to eat fewer calories overall, which could result in weight loss. Plus, eating vegetables before a carb-rich meal has been shown to benefit blood sugar levels. It slows the speed at which carbs are absorbed into the bloodstream and may benefit short- and long-term blood sugar control in people with diabetes,” Dr Chybar Virgo said.

DO NOT GO TO THE STORE HUNGRY

Do not shop without a list and do not go to the store hungry. Not knowing exactly what you need makes room for impulse buying, while hunger can cause you to toss even more low-nutrient foods into your shopping cart.

“That is why the best strategy is to plan ahead and write down what you need beforehand. By doing this and sticking to your list, you will not only buy healthier items to keep around the house, but you will also save money,” she said.

COOK FOR YOURSELF

Try to make a habit of cooking at home most nights, rather than eating out. It is often easier on your budget. By cooking your food yourself, you will know exactly what is in it. You will not have to wonder about any hidden ingredients.

“Also, by cooking large servings, you will have leftovers for the next day, ensuring a satisfying meal then, too. Cooking at home has been associated with a lower risk of obesity and improved diet quality, especially among children,” she added.

EXERCISE

Good nutrition and exercise often go hand in hand. Exercise has been shown to improve your mood, as well as decrease feelings of depression, anxiety and stress. These are the exact feelings that are most likely to contribute to emotional and binge eating.

Aside from strengthening your muscles and bones, exercise may help you lose weight, increase your energy levels, reduce your risk of chronic diseases, and improve your sleep.

“Aim to do about 30 minutes of moderate to high-intensity exercise each day, or take the stairs and take short walks whenever possible. Also, get a good night’s sleep.

GET SOME GOOD SLEEP

The importance of good sleep cannot be overstated. Sleep deprivation disrupts appetite regulation, often leading to increased appetite. This can result in increased calorie intake and weight gain,” Dr Chybar Virgo said.

Completely overhauling your diet or lifestyle all at once can be a recipe for disaster. Instead, try incorporating some of the changes listed above one or two at a time to gradually improve your diet.

Some of these tips will help you keep your portion sizes in check, while others will help you add nutrients or adapt to something new. Together, these changes can add up to create a big impact on your overall health and well-being.

keisha.hill@gleanerjm.com

SOURCE: Health Talk Sunday