15 simple ways to make your diet healthier
As the latest edition of Organisation for Economic Co-operation and Development’s (OECD) "Health at a Glance", we look at some simple ways to get your diet in order.
1. Eat out no more than once a week. Instead of indulging yourself with a meal at a restaurant, have some lean chicken or salad.
2. Cut down on binge eating by not buying snacks every time you go for shopping. Whenever the craving hits you, the inconvenience of making a trip to the store will act as a deterrent.
3. To minimize hunger pangs throughout the day, make sure to have a wholesome breakfast. A healthy mix of protein and whole grains, like a sandwich with natural peanut butter and apple butter, will work wonders.
4. Avoid mindless eating while watching TV by trying small bouts of exercises, like doing jumping jacks or crunches, during commercials. It will not only help burn calories, but also shift your focus from food.
5. Eat colorful fruits and vegetables as they contain higher concentrations of vitamins, minerals, and antioxidants. A minimum of five servings of fruit and veggies will naturally fill you up and help you cut back on unhealthy food.
6. Raid your pantry to confiscate high-calorie foods like ice cream and replace them with lower-cal snacks, such as roasted sunflower seeds and light cereals.
7. Limit your intake of calories via liquid diet like sodas, smoothies or fruit juices. Instead have a whole fruit, which will be filling too. While eight glasses of water are recommended per day, try flavored (unsweetened) varieties, if plain water becomes too boring at times.
8. Flaunt an envious waistline by adding more vegetables to your favorite food, for example pizza. Top it with veggies like arugula and green peppers, instead of pepperoni. It will leave you too full for high-calorie chips or rich desserts.
9. Try to eat more whole grain foods as they are rich in fiber, which not only keeps a check on your weight, but also prevents diseases like cancer.
10. You don't need to sacrifice your love for desserts! Incorporate healthy snacks like carrots and hummus in your diet in order to enjoy a bite of your favorite chocolate or even a glass of wine.
11. Let go of the habit of ordering large-sized meals and try to satisfy your craving by going for smaller portions of fries or chicken nuggets.
12. Eating smaller portions every five hours helps curb hunger pangs and stabilize sugar levels — resulting in less calorie intake.
13. Choose natural, or better still, organic food, instead of processed foods which are laced with additives and preservatives. Cultivated without pesticides, organic foods have been found to contain higher levels of nutrients and antioxidants.
14. Introduce good fats in your daily diet. Olive oil, avocados and walnuts contain monounsaturated fat that metabolizes fat and lowers the bad cholesterol in your body that tend to clog arteries.
15. Chewing thoroughly, sipping water between bites and concentrating on the food help in stretching your meal time as well as proper digestion.
Article Source: http://www.msn.com/en-ph/health/fitness/15-simple-ways-to-make-your-diet-more-healthy/ss-BBmILkk?ocid=iehp#image=1
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VOCABULARY WORDS:
1. Binge eating (n.) ~ the consumption of large quantities of food in a short period of time, typically as part of an eating disorder
2. Deterrent (n.) ~ a thing that discourages or is intended to discourage someone from doing something
3. Bout (n.) ~ a short period of intense activity of a specified kind
4. Confiscate (v.) ~ take or seize (someone's property) with authority
5. Flaunt (v.) ~ display (something) ostentatiously, especially in order to provoke envy or admiration or to show defiance
6. Envious (adj.) ~ feeling or showing envy
7. Curb (v.) ~ restrain or keep in check
8. Clog (v.) ~ block or become blocked with an accumulation of thick, wet matter
QUESTIONS FOR DISCUSSION:
1. Do you have a healthy diet? What usually constitutes your daily meal?
2. How often do you eat out? Why do you think that eating out is unhealthy?
3. When you are hungry, do you eat until you’re full or just to curb your hunger pang? Which do you think is healthier? Discuss your answer.
4. Are you conscious about your calorie intake? How do you make sure that your calorie intake is not too much?
