The best healthy eating tips of 2021

 To help you set your intentions for next year, Eat This, Not That! asked 6 nutritionists across the US to share some tips you can adopt to eat healthy right now.

Let's challenge with new recipes /// Photo: Shutterstock

Let's challenge with new recipes

PHOTO: SHUTTERSTOCK

Below you will see 9 such suggestions.

1. Say "no" to fad diets

"Especially when New Year's resolutions are being worked on, many people often turn to frugal and restrictive diets as a method to quickly get the results they desire. often leads to nausea, followed by a continuous cycle of restriction, leading to "guilty feelings".

Research shows that being in a calorie deficit can put extra stress on the body. This year, try replacing it with intuitive and mindful eating to limit it.

Focusing less on counting each calorie and more on your natural hunger and satiety cues will help you be more in tune with your body and feel more in control of your food," says registered dietitian. , Dr. Lauren Hoover at SHIFT in Chicago (USA), said.

2. Make your plate colorful and balanced!

The best healthy eating tips of 2021 - photo 1

A plate of food

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Nutritionist, masters Sakiko Minagawa, says: "Try to fill half of your plate with colorful fruits and vegetables, a quarter with whole grains (bread, pasta, rice) and 1/4 plate with protein (chicken, fish, eggs, beans)".

3. Choose a meal without a screen

"Choose one meal a day without a screen. Eating in front of cell phones, TVs and computers keeps us from fully enjoying our meals. Distraction can cause you to overeat or overeat. disrupt your eating rhythm, thus causing digestive upset," says nutritionist, MSc Sydney Greene.

According to Ashley Kitchen, we live in such a fast pace, so try having one meal a day to relax and slow down and cut down on distractions like phones, computers and TVs.

4. Take time to enjoy

Practice making a deeper connection with the food in front of you and try engaging all of your senses as you eat. This year, try to build a confident and healthy relationship with food.

5. Choose something less sugary but still like

According to registered dietitian Dawn Jackson Blatner, everyone talks about cutting sugar out of your diet, but it's the lack of it that sets you up for failure.

A better way is to do a sugar swap, which means replacing traditional sweets with options that have less sugar, but are still enjoyable.

6. Store frozen vegetables

"Here's a quick and simple way to eat more veggies by eliminating the work of washing, peeling, or chopping. Not a fan of kale? A simple veggie mix is ​​a great option. and can be enjoyed as a side dish or added to soups. Frozen vegetables are especially handy on busy days because they can be heated right in the pocket and served to you." nutritionist Kasia, said.

7. Don't skip meals or "save calories"

"Eating well-balanced meals and snacks throughout the day can help keep you energized and avoid overeating. Try eating every three to four hours and avoid leaving for long periods of time without 'fuel'." ", says nutritionist Minagawa.

8. Listen to your body

Be quiet all the noise. There is a lot of information and misinformation out there. Find out what works best for you.

9. Try new recipes

"Challenge yourself to learn a new recipe every week. Alternate between healthy and fun recipes to boost your confidence in the kitchen and rely less on groceries. about," says nutritionist Greene, according to Eat This, Not That!