Changing eating habits for healthy eating

Keep in mind that making major changes to your diet can be overwhelming and you’ll get tired of following it after a while. Instead of making big changes, look for small but effective changes in your diet. Below are some healthy and effective eating habits for you. Instead of doing these actions at the same time, it is better to focus on one thing so that it gradually becomes a food habit.

1. Slow down eating

The speed of eating food has a great impact on the consumption and weight gain. According to the research conducted in this regard, people who eat fast are likely to have eaten more food and their body mass index is higher than people who eat slowly. The reason for this is the signals sent to the brain. The feeling of satiety and hunger and our appetite in general are controlled by hormones. It takes about 20 minutes for the brain to receive this message. Eating slowly gives the brain a chance to generate feelings of satiety.

For this reason, eating food slowly reduces consumption, chewing food completely and lowers the calories consumed. This can help you lose weight.

2. Substitute whole grain bread for refined bread

You can easily improve your diet by substituting whole grain bread for traditional refined bread. Many health problems are related to refined grains. But eating whole grains has many health benefits. Whole grains reduce the risk of type 2 diabetes, heart disease, and cancer.

Whole grains are a good source of fiber, B vitamins and minerals such as zinc, iron, magnesium and manganese. Many whole grain breads taste better than refined breads. That is why it is not difficult to replace them.

3. Add Greek yogurt to the diet

Greek yogurt is thicker and creamier than regular yogurt. This type of yogurt is strained with a strainer to remove the watery part of the milk. For this reason, it has more fat and protein than regular yogurt. Greek yogurt is a good source of protein. Foods rich in protein keep you full for a long time and help manage appetite and reduce food consumption.

People who follow a low-carb diet or follow a special diet due to lactose intolerance can include Greek yogurt in their diet. Since Greek yogurt is strained, it has less carbohydrates and lactose than regular yogurt.

4. Do not buy without making a list.

When you are going to buy food, be sure to keep two strategies in mind. First, don’t go to the store without a shopping list, and second, don’t buy food when you’re hungry. When you don’t know exactly what you need, you shop on impulse and put every food item in your basket. Hunger also makes you more drawn to less nutritious foods. Be sure to plan before shopping and write down the necessary food items.