Most of us do!
Here are some pillars of a healthier diet that you can explore for yourself:
1. Aim to eat three meals a day - breakfast, lunch, and dinner. Keep in mind that dinner does not have to be the largest meal; In many cultures, the largest meal is consumed in the middle of the day.
2. The bulk of your diet ideally consists of plant-based foods, with ample fruits and vegetables. Plus, prioritize whole grains over processed grains. Dairy products, if tolerated, can be consumed, but look for dairy without added sugar (like flavored yogurts)!
3. Choose quality protein, like lean meats, poultry, fish, legumes, eggs, and nuts and seeds.
4. Be mindful of portion sizes; it can be easy to eat more than intended when you’re distracted, so put down your phone and focus on all the sensations and textures of your meal to better indicate feelings of fullness. When you are satisfied, take note of the portion size. .
5. Avoid eating a large meal before bedtime to decrease gastroesophageal reflux. Eating right before sleep can also increase chances of weight gain.
6. Move away from using food as a reward, especially with children. Find other ways to reward yourself or your children for good deeds or meeting goals, such as treating yourself to a spa day or buying a new book.
7. Snacks are okay in moderation. Choose healthier snack items like homemade trail mix, whole pieces of fruit, veggies and hummus, or banana with peanut butter. Snacks are great for satisfying hunger between meals, but again, be mindful of why you’re wanting a snack (are you hungry or bored? More on this later!).
Do you have rules or tips that you try to follow? Share in the comments!
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