A Thoughtful Approach to Improving Your Eating Habits

What are the eating habits that you want to change? You eat a hearty breakfast? That’s good. But what about the bad habits that you need to change?

Improving Eating Habits

You can exercise two hours a day five times a week, but if you’re not keeping an eye on your diet, that will all amount to nothing. Running on the track for an hour every day will not do you good if you keep on binge-eating unhealthy food choices such as candies and carb-loaded foods. A good and balanced diet is the key to a healthy life. Doesn’t that sound cliché ? But it’s true. Good health stems from good eating habits.

However, making a radical change in your eating habit isn’t a good idea either. Eating vegetable sandwiches will lead to a sudden weight loss, but this might not be sustainable or healthy. You’re going to lose essential minerals, proteins, and vitamins. Permanently changing your eating habits requires a thoughtful approach that will identify the areas for improvement, replace the unhealthy habits, and sustain these new efforts.

Identifying the Unhealthy Eating Habits

List down your eating habits. Create a diary of how you eat every meal. After a week or so, notice the patters when you eat. Do you eat too many sweets? Are you always loading up on carbs? What happens when you do these things? You might discover that you’re experiencing an afternoon slump when you eat too many sweets and carbs.

Other things that might cause you to gain weight is if you eat fast, eat when you’re not hungry, eat while you’re standing, consume desserts, and skip meals and eat heavily when you go hungry. These are all unhealthy eating habits that must change. Once you have identified these things, it will be easier to change your bad eating habits.

Replacing Unhealthy Habits with Good Ones

Commit to change your bad eating habits. It can be as simple as slowing down when you eat or cutting desserts from your diet. If you notice that you’ve been eating fast when you’re alone, try to invite a friend over for dinner or eat with a colleague at lunch. Avoid distractions when you eat. Distractions will prevent you from taking notice of how quickly you consume your food. Savor each bite.

Stop when you’re full. No matter how much you love the food you eat, stop when you’re full. People often eat when they are bored or anxious. Try to find a non-food activity when you’re feeling bored. Also, plan your meals. This will ensure that you eat a healthy and well-balanced diet.

Sustain These Good Eating Habits

Habits take time to develop, so you have to be patient with yourself. Once you find yourself engaging in unhealthy eating habits, stop yourself. Ask a loved one to remind you of your commitment when they notice you eating unhealthily. However, stop berating yourself, too. You will find yourself failing to follow the rules you set, but one mistake won’t blow a whole day of healthy eating habits. Go back to the plan and keep your eye on the prize.

Eating healthy food is easier said than done. Commitment takes time and money. You have to spend on better ingredients. You have to prepare your own meals rather than take out food from a restaurant. Eventually, these habits will become routine for you. It’ll then be easier to stick to the plan.

How To Plan Meal If You Have Type 2 Diabetes?

Do you want to make your own diabetes-friendly meals for lunch? Read on to learn some important nutritional reminders that you should keep in mind.

Meal planning and preparation can sound overwhelming, especially if you lead a busy life. However, if you want to better manage your Type 2 diabetes, meal-prepping lunches can help you do so.

The key to managing Type 2 diabetes mellitus (DM) is to maintain blood sugar levels through both medical and nutritional interventions. However, many people who live with Type 2 DM find planning and preparing their meals too tedious, and therefore not worthwhile.

While planning, cooking, and packing meals may seem overwhelming, you can easily get used to the routine with some practice. However, you’re never going to reach that level of meal-prepping prowess if you don’t start.

Here are some tips for meal-prepping Type 2 DM-friendly lunches:

1. Consult with a nutritionist

A nutritionist can help you

Speak with a licensed nutritionist-dietitian or an autoimmune disease help center in Boise, Idaho to find out how many calories and macro nutrients you should be consuming. A nutritionist can help you come up with a meal plan that’s tailored to your needs and preferences, as well as give you tips on how to prepare delicious DM-safe lunches. Moreover, if you’re having trouble choosing the types of food you can eat, a nutritionist can give you a list of safe and unsafe foods.

2. Upgrade your salads

A salad is probably the best low-carb lunch you can make. It’s easy to create and if you choose the right ingredients, a salad lunch can be very delicious.

salad pic
Salad is really important in Diabetes

However, salads can get old if you choose the same old combination of vegetables, protein, and dressing. Try adding new ingredients to the mix, such as avocado, squash, watermelon, or arugula. Make hearty salads, light salads, or fruit salads, and then switch them up for each lunch. Aside from increasing your vitamin and mineral intake, salads are relatively low in calories and carbohydrates, which is good for Type 2 DM diets.

3. Eat more whole grains

Whole grains are better for diabetics than refined grains since they contain more fiber, which helps stabilize the body’s blood sugar levels. Moreover, whole grains are richer in protein, vitamins, antioxidants, and minerals, which are all essential in combating other diseases such as obesity and cardiovascular disease.

Choose whole grains for your lunches, such as brown rice, whole wheat bread, whole wheat tortilla, whole oats, buckwheat, quinoa, and barley, among many others. Since these foods are generally more nutritious than foods with refined grains, you won’t have to compensate for nutrients using your protein and fat sources.

4. Reduce fat intake

Consuming just the right amount of fat is also essential in managing diabetes, as well as preventing other non-communicable illnesses such as hypertension and cancer.

When preparing your lunches, choose lean proteins (e.g. chicken, fish, turkey, lean beef), low-fat dressings and condiments, and low-fat or non-fat dairy products. Avoid frying your food in oil and use other cooking methods instead, such as boiling, steaming, sauteing, or baking. If you’re craving for sweet or salty food, opt to make your own “junk food” or desserts (e.g. homemade potato chips, air-fried French fries, fat-free sorbet, etc.)

Having Type 2 diabetes doesn’t mean you can’t have fun with your lunches. You just need to tailor it to your nutritional needs. So, for the next time you meal-prep, remember these tips to make great, healthy, and diabetes-friendly lunches.