American diet is very diverse and the portions are also not that small. That’s why it becomes a very difficult task to choose healthy options from it. Many reports have highlighted that chronic diseases and rate of obesity is on the rise in America which is directly connected to poor eating habits.
Now, poor eating habits are result of our busy schedules. Whenever we are busy, or getting late, it becomes really hard to cook food for ourselves. This leads to mandatory visits to hotels, restaurants, etc. for the food. And when you are eating that’s not home-made, it becomes very difficult to make healthier food choices.
In this article, we are going to explore 10 practical strategies which will help us to navigate towards healthier diet and also focus positively on our heart health.
1. Lean Towards Whole Grains: You can incorporate healthy elements in your American diet by avoiding or minimizing processed food. Instead of eating ready-made or processed food/snacks, try to have fruits, vegetables, proteins and whole grains in your diet. Whole grains are rich in nutrients and fiber. These grains don’t kill your appetite and also support your gut health.
2. Watch The Size Of Your Food Portion: If we talk about America, the size of American diet is usually over-sized (as per various reports and surveys). Introduce yourself to smaller portions so that you can avoid over-eating. You can shift to a smaller bowl or a smaller plate in order to reduce your food portion. Make this change slowly so that it does not have any negative impact on your body. Try to have a protein rich diet which will keep you fuller for a longer time. In this way, you can avoid munching on processed snacks. You will also be able to make healthier food choices by having healthy fats in your diet.
3. Watch The Sugar: Sugar is such a component in our diet which we consume very easily, without even acknowledging it. Sugar is master at disguise and it contributes to our weight gain, diabetes and various health issues. Try to avoid snacks or cold drinks which have hidden sugar in them. If you are really craving for something sweet, then try to make some healthier food choices such as a fruit, whenever possible. Avoiding access sugar does not cause any harm and it is really good for your heart health.
According to reports, sugar content in sugar-sweetened beverages such as fruit drinks, sports drink and soda is on the higher than normal recommendations in America. Apart from that, candies, cakes, cookies, ice-creams and flavored yoghurts are also a part of American diet and excessively high in sugar content. In order to save yourself from excessive sugar intake. always read nutrition labels before purchasing any eatable.
4.Focus On The Protein: Try to include protein in your diet in a balanced manner. It is not advisable to have one meal full of protein and then rest of the meals with no protein at all. Protein not only helps with weight management but it also helps in muscle repair and proper functioning of our immune system. Some healthier food choices that you can make are legumes, fish, poultry, tofu and beans. Try to add a little bit of protein in all of your meals instead of adding a lot of protein in one single meal.
5. Don’t Dehydrate Yourself: In between the hustle and bustle of our busy life, one thing that we easily forget is to drink enough water. Do not ignore water and drink plenty of water to keep yourself hydrated. Avoid sugary drinks as they have no health benefits but they lead to various health problems such as obesity, type 2 diabetes, dental problems, etc. It is advisable to make healthier food choices to remain fit and healthy. Also if you are watching over your calories, having a single sugary drink can ruin the whole balance.
POPULAR POST : 10 Essential Tips For Maintaining a Healthy Lifestyle
The timing of drinking water can also create a huge impact on your health. Drinking water before having an meal reduces the calorie intake and makes you feel fuller. Proper water intake also boots the metabolic system of our body. As sugary beverages and processed food are a major part of the American diet, you need to focus on your hydration game to beat the trap of unwanted diseases.
6. Check If It’s Hunger Or Not: Sometimes, when we are craving to eat something or it feels likes we need to eat something, actually we are just thirsty. Drink a glass full of water and if you still feel hungry, it means you are actually hungry. Pay attention to your hunger and eat only to satisfy your appetite and avoid over-eating. Make healthier food choices to avoid unnecessary health problems. Try to include healthy fats in your diet like avocado, fish, nuts, etc.
7. Plan Your Meal: Take time to plan your meals. Do not eat impulsively. Every once a week, prepare your shopping list and intentionally add proteins and healthy fats in it. In this way, you will shop healthy. Later on, plan meals that include nutrition and added health value. Prepare small portions of your meal and keep them ready. Whenever you feel like you should eat something immediately or you are having a craving, eat your planned and prepared meal. You can trying new combos by experimenting with your usual American diet. It will keep your food interesting and help you in maintaining your weight. It will also be good for your heart health.
8. Give Time To Read Nutrition Labels: Read the nutrition labels carefully whenever you are shopping for your groceries. Pay attention on what the packet says. Check the total calories and size of this serving on it. You should focus on making healthier food choices and avoid such products which have a very long list of additives and preservatives. Buy those products which have a good amount of healthy fats, protein, fiber and limited sugar.
Foods such as potato chips, corn chips, hot dogs, bacon, processed cheese and soda are very popular among the American diet. The drawback is, these foods have high amount of additives and preservatives in them. So, watch your calories while having any of these.
9. Choose The Right Fats: No doubt, unhealthy fats are not good for your health. On the other hand, healthy fats are really essential for your overall growth. Healthy fats support good heart-health, brain health and production of hormones in the body. Do not over-consume the healthy fats as they are very high in calories. Try to have very little and controlled amount of healthy fats in your diet.
Some healthy fats such as Avocados, almonds, pistachios, walnuts, chia seeds, sunflower seeds, flaxseeds, olive oil, salmon, trout, albacore tuna, almond butter, cashew butter, coconut and coconut oil are very popular among the American diet and you can try them too. IMPORTANT: Don’t forget to check your calories before eating anything mentioned above.
10. Seek For Guidance: If you are finding it really difficult for yourself on how to plan your meal, how to check the portions of your food, which fats to eat and which fats to avoid, or how to make healthier food choices, you can seek professional guidance. You can consult any registered nutritionist or dietician. They can guide you on what to eat and what to not. They’ll also prepare a chart for you regarding what to include in your diet and what to avoid. Dietitians and nutritionists provide recommendations which are made specifically for you, which helps in achieving your personal goals in the right manner.
Although it is a challenging task to navigate through the American diet but if someone implements and follows all/some of the above mentioned tips properly, it will be easy for them to focus on their overall health. Choosing the right food and making healthier food choices also keeps heart-health in check. Remember these changes cannot be implemented in one day. You will have to be consistent with these. If someone follows these strategies regularly, it is more likely that they will achieve a healthier lifestyle. Good Luck !
Leave a Reply