Especially after the holidays, people often set a goal to eat healthier in the new year. This goal should not be overwhelming. It is achievable, but it won’t happen overnight. Science shows that it takes at least 28 days to build a new habit, so eating healthier is a process, not a quick fix. Here are some tips to keep in mind that can help you make healthier food choices in 2022.
Avoiding Bad Habits
Often, it’s an unhealthy habit that needs to be replaced by a healthy one. These include:
- Skipping breakfast
- Drinking your calories
- Endless snacking
- Late-night eating
- Emotional Eating
- TV/Screen Time Eating
- Eating too much
- Eating too fast
As the saying goes, “breakfast is the most important meal of the day.” Having a healthy breakfast sets the stage for having a healthy morning. When you don’t eat breakfast, your body is missing the energy and blood sugar it needs to make your muscles and brain work. Without breakfast, you’re more likely to make poor food choices like grabbing a bag of chips or candy bar to satisfy your hunger pangs.
Don’t Drink Your Calories
Sugary sodas, energy drinks, and juices can easily add a large number of calories to your day. Stick with water or flavored seltzer. If plain water is not your thing, add a squeeze of fresh fruit or drink flavored seltzer. A smoothie can be a good choice for a meal replacement or snack, but not as a beverage. A great low-calorie option is our Maine Roast Protein Coffee, with only 100 calories per serving.
Avoid late-night snacking
The later you snack, the more likely you are to choose an unhealthy option, especially if you feel that you’ve deprived yourself during the day. If you crave a small treat after dinner, try to keep it before 8 pm. Eating too close to bedtime can cause heartburn and other digestive issues as well.
Overeating is an epidemic in America. Many people go far beyond the 2000 calories recommended for the average person. If counting calories is not your thing, be more mindful of your portion sizes. An easy trick is eating from smaller plates and bowls.
It takes about 15-20 minutes for your brain to get the signal that you’re full. If you eat your food in less time, you could end up eating much more than you need. Many studies show that people who eat too quickly are more likely to be overweight.
Creating a new habit is not easy. It takes time and effort. Give one or two of these tips a try and see how it goes. Master one, try another. You’ll be eating healthier in no time.