Creating a Balanced and Nutrient-Rich Diet for a Healthier You

Jun 11 , 2024

Agital ECI

Creating a Balanced and Nutrient-Rich Diet for a Healthier You

You have probably heard the phrase, "You are what you eat," and there some truth in that. What you put into your body has an impact not only on your physical health, but also on your mental health. If you want to be the best you that you can be, then creating a balanced, nutrient-rich diet is in your best interest. Consider doing some of the following:

Place Your Food on a Smaller Plate

You may not have realized it, but the size of the plate you use has an impact on how much food you eat. The larger the plate, the more inclined you will be to fill it. By placing your food on a smaller plate, not only are you controlling the portions, but you're also convincing your brain that you're eating more. That's because portions look larger on smaller plates.

Reducing the plate size can prevent overeating and ensure that you're only putting the healthiest and nutrient-rich foods on your plate and into your body.

Eat Your Veggies First

One of the best ways to ensure that you're getting enough vegetables in your diet is to eat them first. This can be right before your meal, as an appetizer, or during. By eating your veggies when you are the hungriest, you'll ensure that you get enough into your system. By filling up on the good stuff, this may reduce the chances of eating less nutritious items later.

Place Sauces on the Side

One of the most common veggies that you probably eat before a meal is a salad, which is a great way to get some leafy greens into your system. However, if you're loading your salad up with dressing, then you may be undoing your healthy habits.

Many salad dressings are full of sugars and high calories, and eating mass quantities can lead to weight gain. To ensure you're getting the benefits of the vegetables while still having them taste delicious, place the dressing on the side. This reduces the chances of adding too much to the greens.

Not only are salad dressings full of empty calories, but other dips and condiments are as well. When it comes to eating healthy, you don't have to get rid of these flavor enhancers completely, but adding them to the side will reduce the amount you consume and ensure you're getting the benefits of the healthiest part of your meal.

Don't Rush Through Your Meal

How quickly you consume your food can have an impact on whether or not you have a healthy lifestyle. If you're a fast eater, you're at greater risk of eating more, which can lead to weight gain and the desire to feel full with foods that aren't healthy for you.

Your appetite is controlled by hormones, and it can take up to 20 minutes for your stomach to signal to your brain that it's full. If you're eating fast, you can add a lot of unnecessary and unhealthy food to your system in that time. By slowing down, you'll be able to savor your food and stop yourself from overeating.

Eat at Home

You've more than likely heard many times that eating at home is healthier than eating out, and it's true! When you prepare your meals at home, you can use fresher ingredients and control your portion sizes. Plus, buying your own food is usually more cost-effective, as you can ensure you have leftovers.

When it comes to shopping for food for your home, there are some rules that you need to follow to ensure that you're creating a balanced, nutrient-rich diet, including the following:

Always Take a List to the Store

Creating a list of what you need from the store before you go shopping ensures that you're only getting what you need for that day (or week). If you don't have a list, you may be tempted to buy other items that may not promote your healthy lifestyle.

Don't Go to the Store Hungry

When you go to the store hungry, everything looks good, and you are more prone to buy items that you don't need. Of course, you don't want to go to the store when you are super full either because then nothing looks good. Finding that magical moment when you are content is the best time to go grocery shopping. And stick to your list.

Take the Time to Prep Meals

Having meals ready for days or times when you don't feel like cooking can be a great way to ensure you're adhering to a healthy lifestyle. You'll also have items that you can take with you to work to reduce the chances of eating unhealthily throughout the day.

It takes time and effort to prep meals for the week, but you'll thank yourself when you look and feel better because you're eating a nutrient-rich diet.

Consider Taking Vitamins and Supplements

In addition to eating the right foods, you might also consider taking some vitamins and supplements to ensure you're getting the right nutrients into your body. Multivitamins can be incredibly beneficial in keeping your body healthy.

Small Changes Add Up

Living a healthy lifestyle doesn't mean you have to completely change your life. You can if you want, but by making some small changes and consciously choosing foods that are good for you, you can improve your physical and mental health and live your best life.

When it comes to health, there is no one-size-fits-all solution that can be applied to everyone. The suggestions we make are more generalized, but you may still want to consult a doctor to find the healthy lifestyle that works best for you.