Jakarta –
New year, you can create a new, better version of yourself. If you want to consistently follow a healthy diet, try starting from doing these 7 small things.
Healthy living resolutions are often made when entering the new year. The hope, of course, is that you can live a healthier, fitter life and avoid various diseases.
The main way is to pay attention to your diet. No need to make grandiose resolutions, start from small changes that can have a big impact.
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If these small changes regarding diet are made consistently, the result can be healthy habits. What needs to be done?
The following is the information as summarized from South Shore Health (12/31/2024):
1. Increase your daily vegetable intake
The average person’s daily vegetable consumption is still very low, even though it is recommended to eat 2-4 cups of non-starchy vegetables per day. Try some ways to increase your daily vegetable intake in a fun way.
For example, add vegetable filling to a sandwich or wrap. Or replace the potato chip snack with ‘carrot sticks’ with mustard dip which are no less delicious.
Then at dinner, try filling half your plate with vegetables. This method can also control your calorie intake because vegetables make you full faster in a healthy way.
2. Commit to eating 1-2 portions of fruit a day
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Apart from vegetables, you also need to eat fruit to get a variety of vitamins and minerals. No need to worry about sugar content because eating 1-2 servings of fruit a day does not contribute significantly to sugar intake.
After all, the sugar found in fruit is a natural type of sugar. Then fruit also contains other nutrients that are good for the body, such as fiber and antioxidants.
3. Shop healthily carefully
The principle “don’t shop when you’re hungry” is also suitable to be applied when you want to buy groceries at the supermarket. This is so that your purchasing decision is not impulsive.
Try first to note down the healthy food ingredients that you really need to buy. When choosing this ingredient, make sure you already know what kind of dish you want to make.
If you know that your days will be busy, it is better to buy frozen fruit and vegetables instead of fresh because they will last longer. Also remember, you don’t need to have breakfast, lunch and dinner with a different menu every day. Process food ingredients as cleverly as possible so that there is minimal waste.
4. Make a simple menu plan
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Don’t underestimate menu design. By making this plan, your work in the kitchen will be more effective and efficient.
No need for anything complicated, focus on simple things. The simple rule is to add vegetables, sources of fiber, and low-fat protein to your daily consumption.
For vegetables, remember that frozen vegetables are also an option. For protein sources, you can rely on chicken, fish, edamame, and other nuts.
Then as a carbohydrate and source of fiber, occasionally consume sweet potatoes. If you want rice, try brown rice or brown rice which are higher in fiber.
More details on the next page.
