Healthy Eating Habits For 2023: 20 Dietician-approved Tips

Don’t set yourself up for failure by attempting an overnight revamp of your habits.

Healthy Eating Habits For 2023: 23 Dietician-approved Tips

One of the biggest assets in making dietary change is a food diary. It can provide a huge amount of self-awareness and pinpoint areas for improvement.

1. Keep A Food Diary For A Week

Drinking water before each meal helps you feel full and, as a result, may prevent you from overeating.

2. Drink A Large Glass Of Water Before Each Meal

It’s estimated that Canadians get only half the fibre they need each day. Women, aged 19 to 50, need 25 grams a day; men should strive for 38 grams.

3. Eat More Fibre At Breakfast

Emphasize polyunsaturated and monounsaturated fats in your daily diet, the types of fat linked to a lower risk of cardiovascular disease

4. Focus On Heart-healthy Fats

With climate change firmly on the radar, sustainability underscores food trends for the year ahead

5. Reduce Food Waste At Home

If weight loss is among your 2023 goals, this resolution is well worth making. Studies show that people who eat quickly – and eat until they’re full – are three times more likely to be overweight.

6. Practise Eating Slowly

To increase your vegetable intake, be sure to include them in at least two meals each day.

7. Add Vegetables To (at Least) Two Meals

This smart strategy that can help you achieve your 2023 weight-loss goal. It really works. In fact, one of my clients did this for six weeks and lost 10 pounds.

8. Serve Your Dinner On A Smaller Plate

To get more fibre, vitamins, minerals and antioxidants into your diet, eat at least two servings of fruit each day.

9. Snack On Fruit – At Least Two Servings Per Day

Drinking three to five cups of green tea a day has been linked with protection from heart disease and high blood pressure.

10. Drink A Cup Of Green Tea

Leafy greens are high in fibre and a good source of cancer-fighting vitamins A and C, vitamin K, folate (a B vitamin), iron, calcium and potassium.

11. Eat Leafy Green Vegetables

The key to successful long-term healthy eating is planning ahead to make sure you’re fuelling your body with nutritious foods.

12. Plan A Week Of Meals In Advance

Adding herbs and spices to meals is an effective and tasty way to de-salt your meals. But the benefits of cooking herbs and spices goes beyond reducing your sodium intake.

13. Flavour With Herbs And Spices

There’s no doubt that eating a plant-based diet helps guard against a myriad of health problems, including high cholesterol, high blood pressure, heart disease, stroke, Type 2 diabetes, obesity and certain cancers.

14. Eat Three Plant-based Meals Per Week

Tiny flaxseeds offer soluble fibre, omega-3 fatty acids called alpha linolenic acid (ALA) and phytochemicals called lignans.

15. Add Ground Flaxseed To Your Diet

Carrots, sweet potato and winter squash are loaded with beta carotene, an antioxidant linked to a lower risk of heart disease and certain cancers.

16. Eat Orange Vegetables

Consuming too much sugar – especially from sweetened beverages – is linked with a greater risk of Type 2 diabetes, heart disease and obesity.

17. Skip The Sugary Drinks

It’s estimated that adults gain, on average, one to two pounds a year. For some people, this gradual creep could lead to obesity.

18. Cut 100 Calories A Day

If you arrive home from work hungry and ready to eat everything in sight, this tip will help prevent overeating at the end of the day. But that’s not all.

19. Eat An Afternoon Snack

If you’re watching your waistline, it’s a wise idea to set a cut-off time for eating dinner. (Unless, of course, you work a night shift.)

20. Eat Dinner Earlier

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