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10 dietary recommendations from a nutritionist

by Suresh, 11 Dec 2023
There are many myths and misconceptions around healthy eating. It doesn't help that fresh, frequently incongruous diet recommendations surface every day. But the fundamentals of healthy eating remain the same.
As far as nutritionists are concerned, we work to dispel the misinformation that individuals frequently have around healthy eating. We love to educate out patients the following 10 nutrition principles (yes, rules!) and we would like everyone to be aware of them.
  1. Give your platter a lot of vegetables.
Even the USDA has changed from using the confusing food pyramid to the simpler "healthy plate" picture. To make a nutritious meal, put half of your plate's worth of veggies on it. French fries are not included. Choose lush greens like broccoli, green beans and Brussels sprouts as well as 'crunchy' vegetables like kale and Swiss chard. In one plate corner, place a serving of wholesome, lean protein, and in the other, place a serving of whole grains or legumes.
  1. Consume a wholesome breakfast.
Breakfast really is the most important meal of the day, despite what you may have heard before. It is crucial to have a healthy breakfast in order to increase metabolism, improve cognitive function, and support making better eating choices all day long. Protein, healthy fat, and some complex carbohydrates should be present in the perfect meal.
  1. Avoid depriving yourself of food
In addition to being unhealthy, this tactic almost never succeeds. If you don't get enough calories during the day, you'll be more likely to overeat at night. Spending the entire day attempting to eat less sets you up for a later food binge. Additionally, rather than sitting down to a nutritious meal, you're more likely to reward yourself for being so "good" all day by grabbing a piece of cake or a pint of ice cream.
  1. Be curious when dining out.
Since menus may be highly deceiving, even entrées that seem healthful may be packed with butter or coated in a rich sauce. Don't hesitate to take charge. Make sure the server is aware that you're searching for a straightforward, healthy option by asking for information about the preparation of a meal and asking for sauces and dressings on the side.
  1. When you go to the grocery shop, have a strategy.
You probably already know that it's not a good idea to shop while you're hungry, but there are other ways to buy wisely. The biggest mistake people make is wandering the aisles in search of inspiration because they don't know what they need. Customers buy more packaged goods as a result, while buying less fresh, unprocessed food. Go into the store with a list based on the meals you want to make for the next week and concentrate your buying around the store's perimeter, which is where the fresh produce, dairy, meat, and fish are situated.
  1. Eat fewer meals that have been processed.
Not all prepared or packaged food is bad, but in order to select the healthiest choices, you must carefully examine nutrition labels. Instead of choosing meals in a box that are packed with preservatives, hidden sources of fat, and excessive amounts of sugar and sodium, you should lean towards healthier options that make preparing nutritious meals simpler, like frozen vegetables and canned beans.
  1. Consume less sugar and sodium.
Although putting down the salt shaker and forgoing the sugar in your coffee is a positive beginning, most people don't obtain the majority of their salt and sugar from these sources. The majority of packaged meals, like rice mixes, soups, and spaghetti sauce and mac and cheese, are laden with sodium and sugar. Check the nutrition information on the box of morning cereal you're buying first (some contain up to 20 grammes of sugar per serving!).
Observational advice: You may calculate the number of teaspoons by dividing the sugar content in grammes by 4. In your cereal bowl, would you really put five teaspoons of sugar?
  1. Don't only keep track of calories.
Calories are not all created equal. When people consume those 100-calorie packs of cookies or other snacks, they tend to concentrate on the low calorie count rather than considering the other ingredients, particularly the amount of sugar and fat they are consuming. The ideal strategy is to concentrate on wholesome, nutrient-dense foods that are naturally low in calories and high in fibre, vitamins, and minerals.
  1. Use whole grains instead.
Brown is preferable when it comes to carbs. Foods made from whole grains, such as whole wheat, brown rice, and muesli, are higher in fibre and nutrients than their refined white counterparts. These complex carbs help you feel fuller longer and are better for you overall (greater fibre intake has been linked to a lower risk of diabetes and heart disease). So, start by substituting nutritious grains for white ones rather than avoiding carbs in an effort to reduce weight.
  1. Savour your meal.
Although it may seem simple, many individuals believe that eating well and having fun are incompatible. Act as if you have never heard the term "diet." Instead, strive for a way of living that is based on long-term, healthy decisions. Find nourishing foods that you like to consume to help you reach that goal. You should enjoy and be nourished by the food you eat. It goes beyond fuel.