Small adjustments that make a big impact on eating habits
If you don’t like the idea of going on a diet but do want to eat a little healthier, start with a few simple adjustments.
They’re small, satisfying and easy to implement – and if you stick with them over time, they have the power to make a big impact on your eating habits, your waistline and your wellbeing.
Ready to learn more? Here’s some small adjustments that make a big impact on eating habits.
Keep frozen veg to hand
Frozen vegetables are an easy and inexpensive way to make sure you always have healthy ingredients in the house. Keep a bag of frozen vegetables in the freezer and try and add them to your meals during the week by incorporating them into the dishes you’re making.
Eat snacks from a plate or bowl
When you eat crisps and other snacks directly from the bag, you often end up indulging more than you intended – research suggests that when you eat like this your brain doesn’t give you a stop signal. Create a mindful portion size by putting any snack you intend to have in a bowl or plate.
Choose high protein breakfasts
Sugary foods like croissants, muffins and cereals may be quick and convenient, but they can cause your blood sugar levels to spike and make you end up craving more food – particularly sugar – sooner. A healthy, filling breakfast that’s high in protein and fat and low in carbs will help keep you fuller for longer and give you the energy you need to start the day.
Size down your dinner plate
The size of dinner plates has been steadily rising over the last several decades. Today’s plate sizes are between 9 – 12 inches across. In the 1960s, they were much smaller – just 7 inches. We instinctively fill our plates and eat what’s on them, meaning a larger plate causes us to eat more calories than we actually need. Instead, try using a dessert plate for your dinner instead – you’ll automatically start eating smaller portions and finish dinner feeling satisfied rather than overfull.
People often mistake hunger for thirst – stay hydrated throughout the day by drinking water rather than sugary drinks.
When it comes to maintaining healthy eating habits over time, balance is key. The 80/20 rule is a good one to follow; make healthy, sensible choices 80% of the time, leaving room to indulge now and again 20% of the time.
What adjustments have you made to help you eat healthier? Let us know in the comments below!
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Rachel - Silversurfers Assistant Editor
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