Tips To Gradually Improve Your Eating Patterns
Start slow and easy, don’t jump onto any rigid diets like keto or paleo that set strict rules around certain food groups you have to mandatorily avoid.
Remove harmful components from your diet: Cut out processed foods, refined sugar, gluten, processed dairy, refined seed oils, and inflammatory foods like soy and corn from your diet.
Homemade meals: Homemade meals give you control over ingredients, fostering creativity in recipes. Eating home-cooked meals ensures you know every ingredient that’s going into your food.
Protein: Include 25-30g of protein from pasture-raised meat, eggs, and fish. Opt for nutrient-dense foods and embrace nose-to-tail eating, incorporating organ meats for a diverse nutrient intake.
Go for healthy fats: like ghee, butter, and coconut oil, it include plant foods for antioxidants, fiber, and other beneficial components in your diet.
Be kind to yourself if you occasionally indulge in unhealthy foods during your journey. Over time, these lapses become less frequent as you adjust to a healthier lifestyle.
For complex health issues, consult a functional medicine practitioner. They can analyze your blood markers and tailor your diet to address specific food sensitivities, even to foods typically considered healthy.
Add color to your plate with nutrient-packed fruits and vegetables for a broad range of vitamins and minerals.
Practice portion control to prevent overeating. Choose smaller plates for fewer calories, promoting moderation without the sense of deprivation.
Cultivate mindfulness while eating—listen to your body, recognize hunger and fullness signals, and minimize distractions like TV or phones during meals.
Include fiber, seeds, leafy greens, fruits, pulses, nuts, and healthy fats; avoid deep-fried foods, alcohol, and confectioneries.
Prioritize hydration with increased water, fresh juice, and herbal teas, opting for healthier beverages over soft drinks.
Complement healthy eating with regular exercise. Start your day with physical activity to maintain a healthy weight and overall well-being.
Inputs By: Nutritionist Mugdha Pradhan The CEO and Founder iThrive, and Aman Puri The Founder of Steadfast Nutrition