Have you ever tried to maintain your eating habits? We have all been there.
Maybe you are doing a good job keeping your diet plan during the week, but try to keep your diet plan on weekends. Or maybe you think you should splurge. Maybe you feel stressed, depressed or alone, all of which can lead to emotional eating (or overeating).
Even if the diet is irregular occasionally, there is no need to let the bicycle yo-yo lose excess weight and enjoy the opportunity of a more energetic lifestyle. The ability to maintain a healthy diet begins in the brain.
Your brain and food
The brain is your command and control center. It will determine whether the food you eat is good or bad. It also tells you:
- What and when to eat
- What to buy at the grocery store
- What to order at the restaurant
It is important to identify and confirm what emotions are driving you to make bad food choices. Sometimes this is not even an emotional trigger, but the appearance or smell of unhealthy food that makes you crave. You can control your cravings by simply changing your daily habits.
Here are some simple and thoughtful strategies that can help you establish a healthy diet for your brain.
10 ways to master a healthy diet for the brain
1. Feng Shui refrigerator
Don’t let the default layout of the refrigerator determine how to organize your groceries. Don’t store vegetables and fruits in dark drawers at the bottom of the refrigerator that might be forgotten, but put them in glass containers, level with your eyes. In this way, every time you open the refrigerator door, you will first see nutritious foods that are good for your brain.
2. Drink before meals
No, this does not apply to alcohol. Try to drink a glass of water (8-10 ounces) 30 minutes before each meal. This will help you fill up your stomach before eating, so you can eat less of a meal.
The practice of eating healthy things before meals to increase satiety has been around for a long time, and it is still effective. Many soup diets and cleaning methods can help you fill up, thereby reducing brain hunger, which can reduce the amount of food you eat. Some people may find that broth can satisfy food cravings before meals and help you reduce your diet during your main activities.
3. Add some spices
Most people eat the same things day after day. When you grill chicken or fish fillets, use different seasonings-curry seasoning, garlic, ginger, etc., so that the meat will have a different flavor every day.
Herbs and spices are one of the few foods that provide nutrition and flavor. Hippocrates listed the medicinal uses of more than 500 herbs and spices, including methods to prevent disease and extend life. Herbs and spices contain many health-promoting substances, and storing them in a medicine cabinet is more meaningful than a spice rack.
4. Pay attention to your diet
Mindful eating is when you pay attention to the current thoughts, feelings and tastings. This is especially important for people who sit on the sofa all day and casually devour bags of biscuits or chips.
In contrast, when you pay attention to your diet, you will pause after each meal and become aware of the smell, taste, and texture. You can learn to savor carefully and be grateful for the food you eat. Likewise, paying attention to your diet can help you be more alert when you feel full and avoid overeating.
5. Eat more vegetables
Studies have shown that 90% of Americans do not have the recommended daily fruits and vegetables in their diet. One of the easiest ways to increase vegetable intake is to include it in breakfast. Just pour a small amount of spinach, kale or mushrooms into your eggs to get important nutrients.
6. Slow down
Do you often find yourself too busy to eat? Do you not eat or eat during the trip? Even if you have five minutes to sit down and eat, do you still tend to eat in a hurry?
Try to spend more time chewing. When the hunger switch needs to be turned off, this will gradually expand your stomach and send the signal back to the brain. Also, skipping meals is a bad idea-it slows down your metabolism and may lead to overeating.
7. Simplify preparation time
Choose to buy vegetables and nutritious foods one day a week to help keep your brain active and healthy. When you get home, take some time to chop up the vegetables and store them in the refrigerator.
Preparing vegetables can be a great help when eating and snacking. You can quickly add them to eggs, salads and other foods. This will reduce the preparation time for all meals during the week and help ensure that you actually eat the vegetables you buy.
8. The appropriate part
Get rid of large plates and dine on smaller appetizer plates (or salad plates) for better portion control. Try using chopsticks and appetizer-sized tableware to help you reduce bites. In addition, many shops sell serving size plates and Tupperware, which can help you adjust the size of your meal.
9. Mix it up
If you eat almost the same thing every day, then you may be missing some important nutrients. Next time you go to the farmer’s market or the produce department of the grocery store, force yourself to try something new. There are various seasonal vegetables and fruits that can help you mix various foods and eat natural foods of various colors and flavors.
In addition to leafy green vegetables such as spinach, kale and kale, vegetables of different colors such as bell peppers, pumpkins, broccoli and cauliflower all have great health benefits. They provide a lot of vitamins, essential minerals, free radical blocking carotenoids and powerful flavonoids. These foods can also increase the level of antioxidants in the body, so please always try to eat from the rainbow.
10. Take a deep breath
If you eat under stress or worry, it may impair the digestion process and interfere with the absorption of nutrients from the food you eat. A quick trick to help your digestive system is to breathe deeply before eating.
This simple strategy can make the parasympathetic nervous system in a relaxed state, so that the body releases the enzymes needed to break down the food to be eaten, and support the absorption of nutrients. Just take a deep breath 4 to 5 deep breaths before you start eating, and you may find yourself calmer and more able to enjoy your meal.
These are just a few ways to improve brain health through nutritious food. Try it out and share it with your friends and family anytime.
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The article “This is the best diet for your brain” first appeared on the BrainMD Health blog.