Change your life with healthy eating tips
IF YOUR eating habits have taken a turn for the worse over the past year, you’re not alone.
Whether it’s that extra nightcap to treat yourself, another takeaway to break up the monotony of home cooking or those mid-morning chocolate biscuits for “teacher” during homeschool, many of us have been overindulging.
Figures show a third of people admit to drinking more, while two-thirds of people surveyed by Slimfast said they have put on weight, with the average person being half to a stone heavier than they were pre-lockdowns.
A global survey published at the end of 2020 in the journal Obesity confirmed what many of us suspected: the coronavirus pandemic has prompted many people to ditch healthier lifestyles, cut back on physical activity and eat more junk food.
But with spring nearly upon us and some easing of lockdown in sight at last, it’s time to rediscover those good habits we’ve let slip.
Eat at the table
Let’s be honest, we’ve all let things slide in lockdown but tucking into meals while sitting on the sofa, tapping away on your laptop or chatting on the phone, means you’re not actually paying attention to what you’re eating.
Studies show this kind of mindless munching means you end up consuming more because you’re distracted and will feel less satisfied afterwards – not to mention increasing your risk of indigestion and acid reflux by eating quickly. Instead, lay the table and make mealtimes a conscious, screen-free event.
Have alcohol-free days
Unsurprisingly, supermarket sales data shows wine sales have shot up by a third and beer by nearly half in the past 12 months. This is seriously bad news for our health, as not only is drinking full of empty calories that can lead to weight gain, but excessive levels will also increase your risk of liver disease, high blood pressure, stroke and certain types of cancer.
Challenge yourself to have more alcohol-free days every week than boozy ones – aiming for at least four days clear.
Sample some of the large range of alcohol-free drinks on offer these days. Or jazz up alcohol alternatives like fizzy water with ice, a sprig of fresh mint and a slice of lime, and pour it into a special glass so it still feels like a treat.
Fill up with fibre
Studies show that consuming more soluble fibre – the type found in oats, fruit, veg and beans – significantly reduces bad cholesterol. Eating just 10-25g per day is enough to lower cholesterol by 20 per cent.
Starting the day with a bowl of porridge topped with fruit and nuts is enough to make a big difference to your heart health straight away, plus soluble fibre expands in the gut, which helps keep you feel fuller for longer. That way, you won’t feel the urge to snack on unhealthy treats mid-morning.
Boost gut health
A lockdown diet of stodgy takeaways and too much alcohol will likely mean the friendly bacteria that live in your gut have been
seriously depleted. Replenishing these bugs with a daily probiotic will see you step into spring with more energy, improved digestion and stronger immunity.
Nutritionist Rob Hobson advised taking a supplement containing both lactobacillus and bifidobacterium bacteria strains, such as Healthspan Super20Pro, £9.95 (healthspan.co.uk).
He added: “Add a few servings of prebiotic foods such as onions, garlic and bananas to your daily diet, which will feed these healthy bugs to ensure they flourish in the gut.”
Forget superfoods
“Forget pricy acai berries and edamame beans. If you just do one thing to your diet, add more low-cost, everyday vegetables,” said nutritionist Li
“Just one extra p standard veg, such carrots, with lunch boost vitamin and lower cholesterol a of heart disease, st The majority of adu don’t meet the reco intake of five portio
inda Foster. portion of bogh as broccoli, peas or h and dinner will fibre intake and help and reduce your risk roke and cancers.” ults in Britain still ommended daily ons of fruit and veg (three of which should be vegetables), so every added mouthful helps move the needle in the right direction.
Don’t pass the salt
Despite years of health campaigns about the risks of too much sodium, most of us in the UK still eat at least a third more salt per day than is recommended for good health.
This can lead to issues including increased risk of high blood pressure, heart disease and kidney problems.
It can also trigger bloating, as water clings to salt like a magnet, so the more you eat, the more your body hangs on to fluid.
Slash your intake by eating fewer ready meals and takeaways.
Also, take the time to read the labels on bread, cereals, sauces, soups and cold meats and cheeses. Aim to pick foods with less than 1.5g salt per 100g.
Eat more food, not less
The trend in recent years has been to ban “bad” foods or entire food groups, such as carbs and dairy, from our diets. But reducing our choices can make us obsess about what we can’t eat, making it harder to get enough of what we need to be healthy.
“Our bodies require a wide range of nutrients to function properly – macronutrients (carbs, proteins and fats) and micronutrients (vitamins, minerals and other compounds found in plant-based foods such as antioxidants),” explained nutritionist Linda Foster. “But we don’t eat nutrients, we eat foods that contain a different selection, so the greater the diversity within our diets, the more likely we are to get adequate nutrients to feel good and fight disease.”
Embrace protein power
Protein contains an amino acid called leucine that many studies have identified as a potent trigger for burning body fat. Aim for a serving every few hours, because even though protein-rich foods such as eggs, nuts and meat contain more calories than an apple or salad, they keep you feeling full longer and therefore lower your overall calorie intake for the day. One study in the American Journal of Clinical Nutrition found participants who ate a high-protein breakfast snacked less on high-fat and high-sugar snacks throughout the day.
Swap meat for oily fish
Tucking into salmon, mackerel or fresh tuna just one night a week can reap serious health and waistline benefits.
An eight-year study of 49,000 women published in the journal Hypertension found those who ate oily fish weekly had a 90 per cent lower risk of heart disease than women who never or rarely ate fish. Other studies have linked fish consumption to lower obesity rates.
‘‘ One extra portion of veg can cut your stroke risk
Have a coffee break
A study by the University of Nottingham found it has a stimulating effect on “brown fat”, the type of body fat which plays a key role in how quickly we can burn calories as energy, and losing weight.
Researchers aren’t sure whether it’s the caffeine or some unknown ingredient that is beneficial but it does mean that enjoying two to three cups per morning could kickstart your diet.
Stick to pre-lunchtime to avoid disrupting sleep and choose simple coffee – black or with a splash of milk – rather than sugary coffee shop versions.
Shorten your eating window
One of the simplest ways of cutting down calories is to reduce your eating window – the number of hours you allow yourself to eat during the day.
Known as intermittent fasting, this approach is effective because it stops you grazing around the clock, which naturally reduces your overall calorie intake. What’s more, it kicks your body into ketosis, a metabolic state that encourages it to use fat as fuel.
The strictest 18-hour fast version sees people only eating between 12pm and 6pm. But if that feels too difficult, a more manageable approach is to expand your food window to 10 hours and only eat between 10am and 8pm.
Sack off the sugar
Sugar may be good for a quick burst of energy but if you want to beat fatigue and trim your belly this spring, you should cut right back on the sweet stuff.