With the new year coming our way, we all want to make certain changes to our lives. After all, This the time for resolutions and the promise of a new beginning! For many individuals, this means paving a new way for living a healthier lifestyle. Whether it is losing, gaining or maintaining weight, it is absolutely necessary to live a disciplined life when it comes to eating habits. So we scoured the internet and found the best Healthy nutrition tips for you to start your 2022 with!
1- Pick out fun store-bought shortcuts
No one actually likes to peel and cube butternut squash. Or mince garlic, or chop Brussel’s sprouts. That’s why store-bought prepped produce can be a lifesaver. They may be a little pricier, but they can save time and help you eat healthier at home in the long run. Look for creatively prepped veggies to jazz up meals, like spiralized carrots and zucchini (found in many grocery stores, including Trader Joe’s), shredded Brussel’s sprouts, or bagged cauliflower rice.
2- Make smoothie cups
What’s better than a blend-and-go smoothie when you’re running out the door? Pre-pack an individual container with fruit, nut butter, and any other additions (think coconut, greens, cocoa powder, chia seeds, or cashews). The next morning, dump the bowl into your blender and add your liquid of choice (milk, nut milk, kefir).
3- Keep these go-to foods on hand
There are days when you come home and think, What am I going to eat? Always have quick-cooking 10-minute grains on hand, like bulgur or barley, says Retelny.Toss with ready-to-eat bagged salad greens, and throw on a pre-seasoned package of tuna or salmon. This meal comes together superfast, so you can eat well even on the busiest weeknights.
4- Stock up on sauces
To make dinner new and interesting, change up the flavours with sauce. Livingston recommends keeping a running list of simple sauces (tahini dressing, Thai peanut) that you can quickly throw together to top your favourite protein, whole grain, and veggies.
5- Stick to simple recipes.
There are times when it’s joyful to languish in the kitchen while creating an involved, elaborate meal – but not when you’ve arrived home at 7pm after a long workday or a tough commute. Instead, stick to simple recipes (there are a ton of 5-ingredient wonders out there) that are nourishing and filling.
6- Enlist family members for help.
Why should you be the one stuck with all of the work and pressure of getting dinner on the table? Enlist your family members, partners, spouses, roommates or friends to help you in the kitchen. Throw on some tunes and make a party of it. The group effort will complete the prepping and chopping in a flash, and help teach the youngsters (or cooking-challenged grownups) valuable culinary skills they can use for a lifetime.
7- Meal plan in advance and save those plans to be re-used.
Healthy eating is much easier when you’ve got a plan in place to make it happen – and this is one of the kitchen hacks we use most at the Academy of Culinary Nutrition. While a meal plan that includes breakfast, lunch, dinner and snacks is helpful, if you’re new to meal planning you can start off with creating a menu for dinners only if that’s easier. Chart your meals for the week (you can even plan to make large batches and have the leftovers for lunch) and include any recipes you’ll need and a shopping list.
8- Prep on the weekend.
Let’s face it: the majority of the work involved in cooking is actually chopping, not the cooking itself. Save yourself the time and effort during the week by doing prep on a Saturday or Sunday. Then, all you’ll need to do is assemble and cook and dinnertime will happen much, much quicker.
9- Choose whole grains
Pick whole grains over refined grains, at least 50 percent of the time. Whole grains like brown rice and bulgur have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients. Try quinoa, whole wheat pasta, oats, farro and barley as side dishes, on top of salads and in soups.
10- Mix up your protein
Meat is a great source of protein but it’s often served in really large portions. A serving of protein is 3 ounces cooked or 4 ounces raw, about the size of a deck of cards. So eat smaller amounts of meat, fish and poultry. Fill up the rest of your plate with healthy vegetables and whole grains. And it doesn’t have to be meat. There are plenty of vegetarian proteins and vegan protein-rich foods that are a great way to add more plant protein to your diet.