5 Eating Habits to Change for a Healthy and Sensible Lifestyle

Sometimes making small changes can make a big difference in your overall health and life. Change is hard but taking one step at a time and making changes one by one slowly is still better than nothing. So without getting disheartened or discouraged here are some small changes that I made that have helped me a lot in my healthy journey and hopefully, after reading this post, you will make them too.

Portion Control

Portion control is the practice of limiting the amount of food or drink you consume per meal or snack. It can help you manage your calorie intake more effectively and can help with weight loss. Some of the benefits of portion control are:

• It can save you money by reducing the amount of food you buy and waste.
• It can reduce binge eating by preventing you from getting too hungry or overeating.
• It can improve your digestion by not overloading your stomach with too much food at once.
• It can balance your glucose levels by avoiding spikes and crashes caused by large meals.
• It can increase your satiety by making you feel fuller with less food and helping you appreciate every bite.
• It can help you lose weight by allowing your body to burn more fat for energy.
• It can help you improve your eating habits by teaching you to slow down, listen to your hunger and fullness cues, and choose quality over quantity.
• It can help you enjoy any food while keeping calories in check by avoiding strict rules or restrictions that can lead to cravings or guilt.
• It can help you get enough nutrients by ensuring you eat a balanced and varied diet that includes all food groups.
• It can help you recondition your body for smaller meals by adjusting your appetite and expectations over time.

Portion control is a simple but effective way to improve your health and well-being.

Hydration

Hydration is the process of providing your body with enough water to function properly. Drinking lots of water is one of the best ways to stay hydrated and maintain a healthy lifestyle. Some of the benefits of hydration and drinking lots of water are:

• It helps maximize your physical performance by preventing dehydration, which can impair your energy levels, mood, memory, and brain function.
• It helps prevent and treat headaches, which can be triggered or worsened by dehydration in some people.
• It helps improve your digestion by preventing constipation, which can be caused by insufficient fluid intake.
• It helps balance your glucose levels by avoiding spikes and crashes that can result from large meals.
• It helps increase your satiety by making you feel fuller with less food and reducing your appetite and overall calorie intake thus maybe helping you lose weight in the process.
• It helps improve your skin health by keeping it hydrated, elastic, and smooth and preventing dryness, wrinkles, and acne.
• It helps flush out toxins and waste products from your body by supporting your kidney function and urinary tract health.
• It helps regulate your body temperature by allowing your body to sweat and cool down when it’s hot.
• It helps protect your tissues, spinal cord, and joints by lubricating them and cushioning them from shock.

Hydration is essential for your health and well-being.

Chewing Food Properly

Chewing food properly is the first step of digestion and it has many health benefits. Here are some of them:

• It can help you absorb more nutrients and energy from your food.
• It can help you maintain a healthy weight by making you feel fuller and reducing your food intake.
• It can help your food get more exposure to your saliva, which contains digestive enzymes and antibacterial agents.
• It can make digestion easier by breaking down food into smaller pieces and preventing indigestion, bloating, and gas.
• It can help your teeth by cleaning them and preventing plaque buildup.
• It can reduce the amount of excess bacteria lingering in your intestines, which can cause infections and inflammation.
• It can help you enjoy and taste your food better by stimulating your taste buds and releasing aroma molecules.

So, chewing food properly is not only important for digestion but also for overall health and well-being.

Nutrition First

A well-balanced nutritious diet is one that provides all the energy and nutrients you need to keep active and healthy. It usually includes a variety of foods from different food groups, such as fruits, vegetables, whole grains, lean protein, dairy, nuts and seeds, and healthy fats. A well-balanced nutritious diet has many health benefits, such as:

• It can lower your risk of chronic health conditions, such as heart disease, type 2 diabetes, and some cancers.
• It can support your immune function and help you fight off infections.
• It can help your digestive system function and prevent constipation, indigestion, and other problems.
• It can help you maintain a healthy weight and prevent obesity and its complications.
• It can keep your bones and teeth strong and healthy and prevent osteoporosis and tooth decay.
• It can repair and strengthen your muscles and prevent muscle loss and weakness.
• It can improve your energy levels and help you stay alert and productive.
• It can support your brain function and brain health and prevent cognitive decline and dementia.

So, eating a well-balanced nutritious diet is not only important for your physical health but also for your mental health and well-being.

Eliminating Trigger Foods

Trigger foods are foods that cause unpleasant or harmful reactions in your body or mind. They can vary from person to person, depending on your individual sensitivities, allergies, intolerances, or preferences. Some common examples of trigger foods are:

• Fatty, sugary, and salty foods that can trigger overeating, weight gain, and cravings.
• Lactose and fructose that can trigger irritable bowel syndrome (IBS) symptoms, such as gas, bloating, diarrhea, and cramps.
• Whole grains and high-fiber foods that can trigger Crohn’s disease symptoms, such as inflammation, pain, and bleeding in the digestive tract.
• Greasy, fatty foods that can trigger acid reflux symptoms, such as heartburn, chest pain, and regurgitation.
• Artificial sweeteners and MSG that can trigger migraine symptoms, such as headache, nausea, and sensitivity to light and sound.

Eliminating trigger foods can be helpful for overall health because it can prevent or reduce these negative reactions and improve your well-being. By avoiding trigger foods, you can:

• Protect your digestive system from irritation and damage
• Support your immune system and prevent infections
• Maintain a healthy weight and prevent obesity-related diseases
• Improve your mood and mental clarity
• Enhance your energy and sleep quality

However, eliminating trigger foods is not always easy or necessary. Sometimes, you may be able to tolerate small amounts of trigger foods without any problems. Other times, you may want to enjoy trigger foods occasionally for pleasure or social reasons. In these cases, you can try to:

• Identify your trigger foods by keeping a food diary and noting how you feel after eating different foods
• Limit your portion sizes of trigger foods and eat them slowly and mindfully
• Balance your trigger foods with other healthy foods that are rich in nutrients and fiber
• Drink plenty of water to stay hydrated and flush out toxins
• Take medications or supplements that can help with your symptoms, such as antacids for acid reflux or probiotics for IBS

So, eliminating trigger foods can be helpful for overall health, but it doesn’t have to be an all-or-nothing approach. You can find a balance that works for you and your body.