Most people make plans to improve eating habits at the beginning of each year and with good reason. Healthy eating can totally transform your appearance, your level of fitness and your outlook on life. The challenge I see all the time is that people tend to go so extreme with dietary changes it becomes unsustainable long term. This can affect their energy, stamina and mood. To be successful it is best to create an approach that fits well with your lifestyle and is something that can be maintained over time.
Here are some guidelines to help you in making positive changes to your diet:
Eat Well Balanced Meals. The ideal meal must contain 50% vegetables and fruits to boost metabolism, 25% high-quality protein such as eggs and fish for growth and repair of tissues, and 25% carbohydrate-rich foods for energy (preferable wholegrain carbohydrates as they contain fiber and vitamin B). Obviously, not every meal can be like this. If you consume more of one food group at one meal, try to balance it out over the next few meals.
Limit Processed Foods. Cakes, chocolates, cookies and other processed foods contain empty calories and trans fats that provide no nutritive value and can be harmful to your health.
Drink More Water and Less Sugary Soft Drinks. About 60% of the human body consists of water. It is an essential macronutrient that helps in metabolism of food, transport of nutrients throughout the body, and flushing out of toxins. A lot of water is lost through perspiration, breathing, urination, and excretion and must be replenished. The average adult needs at least 2-3 liters of water a day.
Don’t Skip Meals. Delaying or skipping meals can lead to overeating or unhealthy snacking to satisfy your hunger. Eating at regular times of the day will help with proper digestion and keep your appetite in check.
Eat more home cooked food. Cooking your own food gives you complete control over what nutrients go into your body. You can better manage food allergies or sensitivity and control portion sizes allowing you to easily achieve your nutritional goals for the new year.
Dr. Frisch is a specialist orthopedic surgeon focusing on minimally invasive hip and knee joint replacement. He believes in creating a very personalized experience with the highest level of service. For all appointments & inquiries, please contact our offices located in Rochester and River District, MI.