IMFORTANT OF HEALTH FOOD TIPS 2021:

 

IMFORTANT OF HEALTH FOOD TIPS  2021:

We're well into 2021, and we'd like to assist you in sticking to whatever health-related resolutions you made for the following nine months and beyond! We asked our VCU Health dietitians for some advice on how to maintain good eating habits that are specific to your food preferences, health problems, and culinary likes. Do you want to lose or gain weight? Maybe you wish to decrease your cholesterol or get your blood pressure checked.

GREEN

Increase your intake of plant-based foods.

1. Every week, try a different vegetable or fruit. Phytochemicals are coloured pigments found in a variety of fruits and vegetables. They aid in the prevention of disease and the promotion of good health. At seasonalfoodguide.org, you can find out what's in season.

2. Don't be a slacker when it comes to fruits and vegetables! Remember to incorporate your favourite fruit into your meals. Fresh, frozen, or canned produce all give nutrients.

3. Try some non-meat proteins you've never tried before. Take a look at some of the new fake meat products on the market. Instead of peanut butter, try a different nut butter. Pinto beans, kidney beans, chickpeas, or lentils can be substituted for your preferred bean. Soy foods such as tofu, tempeh, soymilk, and soy yoghurt are delicious.

4. Establish a weekly vegetarian meal and snack day, such as "meatless Mondays." To whet your appetite, here are some meatless combinations:

Bean and rice burritos with guacamole and chopped onions and peppers

Tofu or tempeh stir-fried vegetables served atop quinoa

Cauliflower or eggplant steak Parmesan served with a side salad or over zucchini noodles, whole wheat or vegetable-based pasta.

snack wisely

5. Eat regular meals that include a variety of foods to keep you full, content, and less prone to overeat snacks.

6. Limit the number of sugary and salty snacks. For portion management, buy individually packaged snacks or construct your own portion packs.

7. Fresh fruit, reduced sugar or Greek yoghurts, low fat cheese or peanut butter with crackers, hummus with raw veggies, 100 calorie packets of nuts or 14 cup almonds, low sugar protein/granola bars are some of the healthier snacks to keep on hand.

Cook more regularly and eat at home.

8. Prepare a new recipe or reintroduce old favourites that you haven't had in a while.

9. Make a week's worth of menus. Plan to consume some leftovers to save money by cooking once and enjoying twice. Include items that can be prepared quickly for breakfast, as well as those that can be packed for lunch or dinner as needed.

10. Make a healthy grocery list and try to keep to it as much as possible. You may also save money by using coupons and checking store flyers.

11. Go to the supermarket and use the opportunity to read labels and compare food items. Are you short on time or want to avoid crowds? Make arrangements for home delivery to coincide with your schedule.

12. If your budget allows, use one of the boxed meal prep delivery services to save time.

Eat out less often and make more informed decisions.

13. Keep track of how often you go out to eat. It's a splurge if you do it once or twice a month. It's a habit if it happens more frequently. Any meal that is not prepared at home is considered "out," including fast food, work cafeterias, and pizza and other food deliveries.

14. Based on your nutrition goals, plan a couple meals out on occasion.

15. Many restaurants include nutrition information on their websites, and some APPs can also be useful. To make it easier to choose more healthier meals when eating out, learn a few better options to choose from on a frequent basis.

 16.Restaurant portions might be too enormous. Plan to take leftovers home to eat at a later time.

Maintain hydration—fluid is essential for good health and nourishment.

17. A excellent place to start is with eight 8-ounce glasses of water. Women require up to 11.5 cups (2.7 litres) of water per day, while men require approximately 15.5 cups (3.7 litres).

18. Instead of juice or sugar-sweetened beverages, drink water or low-sugar or sugar-free beverages.

19. Add a few fruit pieces to your water or prepare your own fruit infused water to add flavour.

20. Eating juicy fruits and veggies will also help you stay hydrated. Try these high-fluid-content fruits and vegetables, sorted from highest to lowest fluid content.

Watermelon, blueberries, strawberries, grapefruit, cantaloupe, peach, orange, pineapple, raspberries, and pear are examples of fresh fruits.

Cucumbers, tomatoes, celery, Iceberg lettuce, zucchini, radishes, cabbage, cauliflower, and sweet peppers are examples of fresh vegetables.

21. Seek assistance from a professional. Consult a qualified dietitian to develop an individualised dietary plan to help you achieve your objectives. Dietitians at the Nutrition Clinic provide telemedicine and, in the future, on-site appointments.

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