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Our health risk can be determined not only by the Body Mass Index (BMI), which factors in both height and weight to estimate how much body fat a person has, but also our waist size. A study published in the Journal of the American Heart Association found that waist size was better than BMI at predicting the risk of heart attack, especially in women.
These measurements can help you clue into the situation around your middle:
Credit: Dr. Leslie Cho
We all know what a healthy diet should consist of by now since the basic principles don’t really change. What works now will also work later. This means that you should always eat your fruits and vegetables, focus on healthy carbohydrates and eat moderate amounts of healthy fats, from nuts, olive oil to fatty fish.
However, each decade of your life comes with its own nutrient and calorie needs, which means that you have to focus on certain areas when you reach a certain age. Here's how to adjust your diet according to your age:
In Your 20s
As you finish school and enter the workplace, your body needs to be able to keep up with the change. As such, get plenty of bone-building calcium from dairy products, leafy greens and fortified foods. Avoid crash dieting as well and watch your alcohol calories.
In Your 30s
A busy decade for most, eating in your 30s should see you focus on eating regular and balanced meals, getting proper sleep and finding the time to exercise. Get into the habit of watching your weight as well and make continuous effort to keep it a healthy number. Include a fruit or a vegetable in each meal and make sure you control your fat and sugar intake.
In Your 40s
Reaching a more comfortable pace in your life, eating in your 40s means that you need to watch out for your calories and make some effort to help maintain your natural muscle. Continue eating fruits and vegetables as well.
50s And Beyond
For your golden years, eat nutrient-dense foods, get plenty of calcium and control your stress eating.
There's a lot about the coronavirus pandemic that has caused anxiety and stress, but with restrictions easing nationwide, you may want to reflect on some of the positive changes that occurred while being hunkering down. Here are three diet changes that you likely made during this time that you may want to keep as your new normal:
1. Cook more, dine out less - If you were making dinner reservations four times a week, consider cutting that in half post-quarantine. Cut back on your reliance on take-out by cooking once and eating twice. That is, make double portions of a meal over the weekend so that you automatically have leftovers for another meal during the week.
2. Lean on produce - Keep the protein in your meal to a mere 3-ounce portion. Fill extra the space on your plate with low-calorie vegetables. Veggies are filled with fiber and water, so they will fill you up for fewer calories.
3. Eat more, earlier - Your new normal eating mantra should be “eat breakfast like a king, lunch like a prince, and dinner like a pauper.” In other words, downsize your evening meals and increase the number of calories you eat earlier in the morning.
Credit: Dr. Joan Salge Blake
The COVID-19 pandemic has impacted much of our daily lives, including our budgets. Many families may be experiencing economic hardships and looking for ways to stretch every dollar. Americans are also trying to space out trips to the grocery store to minimize exposure to the virus. With a little planning and preparation, you can make the most out of grocery store trips without breaking the bank.
Step One - Plan: Take an inventory of ingredients on-hand, and search for recipes that include these ingredients. Next, build a menu for the week’s meals that includes basics like dairy, meat, grains, fruits, and vegetables.
Step Two - Purchase: Consider foods high in nutrients and low in cost; such as milk, beans, lentils, potatoes, eggs, peanut butter, canned salmon or tuna, oats; brown rice; quinoa, or frozen fruit and vegetables.
Step Three - Prepare: Double or triple recipes, and then divide leftovers into individual portions and freeze. This works well with soups and casseroles, which can be defrosted and reheated in a snap. Having a plan for leftovers, such as using them in subsequent meals, can also help stretch food dollars.
Credit: Erin McGraw, MS, RDN, LD Nutrition Educator
With wide-ranging stay-at-home orders still in place, weight management and a healthy diet can be challenging for a variety of reasons.
Here are ways that you can maintain a healthy diet and keep tabs on your weight management even during these trying times:
The fundamentals of healthy eating
We all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.
Making the switch to a healthy diet
Switching to a healthy diet doesn’t have to be an all or nothing proposition. A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul.
- Prepare more of your own meals.
- Make the right changes.
- Read the labels.
- Focus on how you feel after eating.
- Drink plenty of water.
Moderation: important to any healthy diet
Eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed.
- Try not to think of certain foods as “off-limits.”
- Think smaller portions.
- Take your time.
- Eat with others whenever possible.
- Limit snack foods in the home.
- Control emotional eating.
Add more fruit and vegetables to your diet
Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods.
Here are some expert advice on reducing food portion size:
How big should food portions be?
Though self-isolating is the best way to protect against COVID-19, being stuck at home can lead to some unhealthy behaviors, including overeating due to stress and boredom.
Here are 13 ways to prevent stress eating when you’re stuck at home:
1. Check in with yourself - One of the most helpful ways to prevent overeating is to understand why it’s happening in the first place. There are many reasons why you may be compelled to overeat, including being stressed out or bored.
2. Remove temptation - Having tempting foods within eyesight can lead to frequent snacking and overeating, even when you aren’t hungry.
3. Maintain a healthy meal schedule - You shouldn’t change your normal eating schedule just because you’re stuck at home. If you’re used to having three meals a day, try to continue that schedule while you’re working from home. The same goes for if you typically consume only two meals and a snack.
4. Don’t restrict - Research has shown that restrictive dieting is not only ineffective for long-term weight loss but also can harm your physical and mental health and increase your stress levels
5. Bring out your inner chef - Some good things come along with being stuck at home. Not having the option to eat out at restaurants makes you cook more meals yourself, which has been shown to improve overall health.
6. Stay hydrated - Maintaining proper hydration is important for overall health and may help you prevent overeating related to stress.
7. Get moving - Research has shown that physical activity can boost mood and reduce stress, which may reduce your chances of stress eating
8. Prevent boredom - Boredom can be prevented by making good use of your spare time. Everyone has hobbies that they have always wanted to try or projects that have been put off due to busy schedules.
9. Be present - Being more present while you eat may help prevent overeating and can help you become more aware of your eating patterns and food intake.
10. Practice portion control - Practice portion control by serving yourself a single portion of food rather than eating out of larger containers.
11. Choose filling, nutritious foods - Filling foods are ones that are high in protein, fiber, and healthy fats. Nuts, seeds, avocados, beans, and eggs are just some examples of nutritious, satisfying choices that can help fill you up and prevent overeating.
12. Be mindful of alcohol intake - While a glass of wine or tasty cocktail can be a relaxing way to unwind, keep in mind that alcohol lowers your inhibitions, increases appetite, and may increase the chances of overeating.
13. Keep your overall health in mind - Practicing self-compassion and doing the best that you can given the current circumstances is what’s most important.
There are many ways to improve your diet, you can try something new and different by incorporating a few healthy strategies from around the world.
1. Vietnam: Start With Soup - A bowl of soup usually provides a high volume of food for a low number of calories.
2. India: Add Plant Protein - Lentils and other pulses (a category that includes chickpeas, dried peas, and beans) are high in protein, fiber, potassium, and folate. They’re also low in calories and have virtually no fat.
3. Greece: Eat Healthy Fats - Rather than avoiding foods that are high in monounsaturated and polyunsaturated fats, you should embrace them—as long as you’re eating them instead of unhealthier saturated fats.
4. Brazil: Stick to Whole Foods - Adopt this back-to-basics way of eating and you will automatically reduce calories, because processed foods pack a lot of calories into a small amount of food.
5. Mexico: Have a Bigger Lunch - Eating a large lunch and a small dinner seems to be metabolically healthy
6. Italy: Slow Your Pace - To prevent overeating, slow down your meal, it can take about 20 minutes for the release of satiety hormones that signal to your brain that you’re full.
7. Japan: Go For 80 Percent Full - It’s about paying more attention to what you’re eating, how much you’re eating, and recognizing your internal hunger and fullness cues.
8. France: Treat Yourself - The lesson here is that if you’re craving something, have it and enjoy it. When we don’t eat what we’re craving, we typically end up eating more of something less desirable.
For most Americans, portion control is the number one killer to the stomach, waistline and hips. Even if you eat healthfully, you can still overeat and have too many calories in the eating surplus column versus the workout deficit column. How do you work around the truth that you can't out-work your diet, even if it is a nutritious one? Here are some tips.
Breaking habits is never easy, but with some of these easy-to-implement life hacks, you may find that the road to eating less is less bumpy. Combine the eating smaller meals of good nutritious food along with increasing your activity level, and you will be well on your way to creating that daily caloric deficit needed to lose more weight steadily over time.
Heart disease is the number one killer of both men and women in America. Many people believe that heart disease risks are inevitable as they age. In truth, there are plenty of ways to keep your heart healthy and in great shape.
Preventable risk factors for heart disease include the following: obesity, diabetes, physical inactivity, high cholesterol, alcohol consumption and smoking. A heart healthy diet consists of plenty fruits and vegetables; fish two to three times weekly; lean meats instead of red meats; fat free and low fat dairy products; whole grain and high fiber foods; limited intake of added sugars; less sodium and limited saturated fats and trans fats. Portion control is also important in the prevention of heart disease.
By following the heart healthy diet plan and choosing minimally processed foods, you will reduce your chances at developing heart disease.
Do you know your hand is the only tool required to determine your appropriate meal size?
Here’s how it works:
Women typically need a serving of each portion for a meal. The portions per day are adjusted up or down, according to your results, size, frequency of eating, appetite, and how active you are.
Oftentimes, we think because we’re eating healthy options, we can eat as much as we like. By using the hand portion as a guide, we may be able to determine why the scale won’t budge.
Nutrition is important for young kids. Teaching kids about healthy eating is about more than setting strict rules or counting the calories of every meal. It’s about creating healthier eating habits that they can maintain throughout their lives.
These 7 tips can help you put your child on a healthier path—no begging or bribing required.
1. Make Healthy Eating a Routine - Make sure healthy foods are included with every meal
2. Don’t Ban Foods From the Household - Outright banning foods from your household can be counterproductive. Instead, teach your children about proper portion control and eat at appropriate time.
3. Let Them Make Their Own Choices - When teaching your kid about eating healthy, it’s important that you give them control over their own plate.
4. Be Smart With Your Snacks - Offer a healthy range of snacks that can satisfy your child’s cravings and help them develop healthy eating habits.
5. Talk About Size - It’s not always about the foods your child puts in their body, but how much. Even foods that are part of a balanced diet can become unhealthy if the portion sizes are too large.
6. Don’t Count Calories - By counting calories, you might be teaching your child to start calculating how much they eat every day. Not only is this unsustainable, but this could set your child up for an unhealthy relationship with their bodies—or even a future eating disorder.
7. Don’t Call Foods “Good” or “Bad” - When talking to your child about food, don’t use moralizing terms like “good” or “bad.” Instead, you can use the traffic light system to categorize food.
Portion control is a big part of a healthy diet. In fact, the National Institute of Diabetes and Digestive and Kidney Diseases notes that, when it comes to maintaining a healthy weight, how much food a person eats is just as important as what he or she eats. Healthy portion size is typically based on various factors, such as age, weight and gender, unique to individuals.
Eating slowly reduces the risk of overeating, and you may even be surprised to learn that a smaller portion size than you’re used to is all you really need to feel satisfied.
Portion control is a great way to get healthy and maintain a healthy weight.
How many meals do you eat in a day? Some people follow the conventional 3 meal plan with mid-meal snacks. However, there are studies that having frequent meals can prevent your metabolism from slowing down. According to Nutritionist Nmami Agarwal, eating small and frequent meals can provide you with multiple health benefits, plus giving you with psychological satisfaction.
Health benefits of having frequent meals
Tips to keep in mind when consuming multiple meals
Instead of counting calories, portion control is a more realistic approach to regulating your food intake as you eat in moderation. Plus, you can still eat some of your favorite foods.
When implementing the portion control method, you may find it is impractical to measure everything you put on your plate. So here are a few tricks to make it easier :
Easy and tasty chicken recipes to try this holidays in your hectic life schedule. There’s something to suit every size and type of celebration.
If you're planning a dinner dish that has flavours of India, here are a few options :
1. Amritsari Chicken Masala. It is made of boneless chunks of chicken wrapped with rich, buttery gravy of cream, tomatoes and spices. This cuisine is definitely worth trying, especially during any festival.
2. Spicy Chicken 65:
This dish is a classic South Indian starter. Chicken 65 is the sort of dish that is spicy and makes your heart beat faster and kick your taste buds to its limits. A deep-fried, crunchy snack with the punchy flavours of curry leaves, ginger, garlic and chillies tastes best with schezwan sauce.
3.Crispy Chicken Thighs with Anchovy Croutons:
Just think of this salad as an umami-charged version of a classic Caesar. The only difference is that the egg yolk, which is typically emulsified into a creamy dressing, is plopped directly onto the lettuces, leaving you to break it and let it mingle with the salty, garlic, lemon dressing,with a bit of soy sauce.
Nutritionists suggest to simply change the style of life and to acquire the right habits, which will benefit not only your figure, but also overall well-being.
Here are the five tips:
Thanksgiving is around the corner. Everyone is looking forward to spend the day with their family and friends, and enjoying the delicious dinner together.
To prevent overeating, the goal for Thanksgiving dinner should be the same as with every meal - to construct a plate consisting of:
More ideal plate examples are available in the link below.
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