{"id":1501,"date":"2023-09-09T15:27:14","date_gmt":"2023-09-09T15:27:14","guid":{"rendered":"https:\/\/hiims.in\/blog\/?p=1501"},"modified":"2023-09-28T18:13:18","modified_gmt":"2023-09-28T18:13:18","slug":"healthy-eating-habits","status":"publish","type":"post","link":"https:\/\/hiims.in\/blog\/healthy-eating-habits\/","title":{"rendered":"Healthy Eating Habits: A Simple Guide"},"content":{"rendered":"<p>Eating healthy is about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible. It doesn&#8217;t mean depriving yourself or stressing out about counting calories. Instead, think of it as simply adopting some healthier habits and making wiser choices. Here are some simple tips to get you started:<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Focus_on_Whole_Foods\" >Focus on Whole Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Eat_More_Vegetables_%E2%80%8Band_Fruit\" >Eat More Vegetables \u200band Fruit<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Also_Read_Why_is_Ayurveda_Best_for_a_Healthy_Lifestyle\" >Also Read: Why is Ayurveda Best for a Healthy Lifestyle?<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Choose_Healthier_Proteins\" >Choose Healthier Proteins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Load_Up_On_Fiber\" >Load Up On Fiber<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Also_Watch_Our_Video_on_%E2%80%9CWhat_to_Eat_to_Stay_Healthy_Healthy_Diet_Plan_for_Healthy_Lifestyle_Dr_Biswaroop_Roy_Chowdhury%E2%80%9D\" >Also, Watch Our Video on &#8220;What to Eat to Stay Healthy | Healthy Diet Plan for Healthy Lifestyle | Dr Biswaroop Roy Chowdhury&#8221;<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Watch_Added_Sugar_and_Sodium\" >Watch Added Sugar and Sodium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Stay_Hydrated\" >Stay Hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Practice_Mindful_Eating_for_Health\" >Practice Mindful Eating for Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Allow_Yourself_Treats\" >Allow Yourself Treats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Prep_Healthy_Snacks\" >Prep Healthy Snacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Know_Your_Triggers_and_Pitfalls\" >Know Your Triggers and Pitfalls<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Also_Read_Decoding_the_Health_Benefits_of_Different_Milks\" >Also Read: Decoding the Health Benefits of Different Milks<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Set_Yourself_Up_For_Success\" >Set Yourself Up For Success<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Read_Labels_and_Be_Informed\" >Read Labels and Be Informed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Cook_More_Meals_at_Home\" >Cook More Meals at Home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Stay_Physically_Active\" >Stay Physically Active<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Get_Enough_Sleep\" >Get Enough Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Reduce_Stress\" >Reduce Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/#Be_Kind_to_Yourself\" >Be Kind to Yourself<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Focus_on_Whole_Foods\"><\/span>Focus on Whole Foods<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Choose foods that are as close to their natur\u200bal form as possible. Focus on whole grains, fruits, vegetables, lean proteins, healthy fats and d\u200bairy. Avoid highly processed foods which are often loaded with added sugar, unhealthy fats and\u200b sodium. Read ingredient labels and aim for shorter lists with ingredients you recognize.\u200b<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Eat_More_Vegetables_%E2%80%8Band_Fruit\"><\/span>Eat More Vegetables \u200band Fruit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Make it a goal to fill half your p\u200blate with vegetables and\/or fruit at each meal as an important healthy eating habit. They are loaded w\u200bith vitamins, minerals, antioxidants and fiber. Aim for a variety of colors to maximize nutrients. Fr\u200bozen and canned options count too &#8211; just watch for added sugar and sodium.\u200b<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Also_Read_Why_is_Ayurveda_Best_for_a_Healthy_Lifestyle\"><\/span><strong>Also Read:<\/strong> <a href=\"https:\/\/hiims.in\/blog\/ayurveda-for-healthy-lifestyle\/\">Why is Ayurveda Best for a Healthy Lifestyle?<\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h2><span class=\"ez-toc-section\" id=\"Choose_Healthier_Proteins\"><\/span>Choose Healthier Proteins<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Switch out some red meat for p\u200blant-based proteins like beans, lentils and tofu. Aim for at least 8oz of seafood per week for the omeg\u200ba-3 fatty acids. Limit processed meats like bacon, sausage and deli meats which are high in sodium\u200b and saturated fat. Grass-fed beef, organic poultry and eggs are healthier options.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Load_Up_On_Fiber\"><\/span>Load Up On Fiber<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Fiber fills you up, helps lower cholesterol, and feeds the healthy bacteria in your gut. Get fiber from whole grains, beans, lentils, nuts, seeds, fruits and vegetables. Read labels and aim for at least 25-30g per day. Increase slowly though to avoid gas and bloating.<\/p>\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/NxKAlep7Cy0?si=IgKs6FK5NLjIUu-0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Also_Watch_Our_Video_on_%E2%80%9CWhat_to_Eat_to_Stay_Healthy_Healthy_Diet_Plan_for_Healthy_Lifestyle_Dr_Biswaroop_Roy_Chowdhury%E2%80%9D\"><\/span>Also, Watch Our Video on &#8220;What to Eat to Stay Healthy | Healthy Diet Plan for Healthy Lifestyle | Dr Biswaroop Roy Chowdhury&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h2><span class=\"ez-toc-section\" id=\"Watch_Added_Sugar_and_Sodium\"><\/span>Watch Added Sugar and Sodium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Sugar and salt are added to many packaged foods to boost flavor. But too much can negatively impact your health. Compare brands and choose options lower in added sugars and sodium when possible. Limit sugary drinks, juices, candies, baked goods and desserts. Use natural spices and herbs to flavor foods instead of salt.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Stay_Hydrated\"><\/span>Stay Hydrated<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Drink plenty of water instead of sugary drinks like soda and juice. Try adding slices of lemon, lime, cucumber or watermelon to your water for flavor. Herbal teas are another nice option. Limit caffeine which can be dehydrating.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Practice_Mindful_Eating_for_Health\"><\/span>Practice Mindful Eating for Health<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Slow down and savor your food. Don&#8217;t eat while also watching TV, playing on your phone or working. Taking time to enjoy your meals will help you feel more satisfied. Notice textures, flavors and aromas. This can nudge you away from mindless overeating.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Allow_Yourself_Treats\"><\/span>Allow Yourself Treats<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Deprivation leads to bingeing. Allow yourself occasional indulgences in moderation. Savor a small serving of dessert on special occasions or stick to just a square or two of quality chocolate. Just don&#8217;t make treats an everyday thing.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Prep_Healthy_Snacks\"><\/span>Prep Healthy Snacks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Having ready-to-eat healthy snacks on hand will help you avoid poor impulse choices. Some easy go-to options: fresh fruits and veggies with hummus, Greek yogurt with nuts and berries, apples with peanut butter, carrots and celery with ranch.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Know_Your_Triggers_and_Pitfalls\"><\/span>Know Your Triggers and Pitfalls<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Identify situations that derail your eating habits, like stressful times, social events or when you wait too long between meals and get &#8220;starving.&#8221; Come up with plans to deal with them in a healthy way. For example, pack healthy portable snacks before a long day at work.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Also_Read_Decoding_the_Health_Benefits_of_Different_Milks\"><\/span><strong>Also Read:<\/strong> <a href=\"https:\/\/hiims.in\/blog\/health-benefits-of-different-milks\/\">Decoding the Health Benefits of Different Milks<\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h2><span class=\"ez-toc-section\" id=\"Set_Yourself_Up_For_Success\"><\/span>Set Yourself Up For Success<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Make it easier on yourself by clearing junk foods out of your home and office. Have healthy staples on hand like eggs, nuts, oats, canned beans, frozen veggies and lean proteins. Wash and prep veggies when you get home from the grocery store.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Read_Labels_and_Be_Informed\"><\/span>Read Labels and Be Informed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Don&#8217;t assume a food item is healthy based on claims on the front label. Flip it over and read the Nutrition Facts panel. Check the calories and amounts of added sugars, sodium and saturated fat. Compare brands and choose the healthier options.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cook_More_Meals_at_Home\"><\/span>Cook More Meals at Home<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Eating home cooked meals is linked to better health and weight control as it the best way of eating for health. Set aside time to meal prep a few healthy recipes each week. Involve your family for quality time together. Leftovers make easy lunches to bring to work.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Stay_Physically_Active\"><\/span>Stay Physically Active<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Aim for 150 minutes per week of moderate activity like brisk walking. This helps manage weight and reduces disease risk. Incorporate simple habits like taking the stairs, walking during lunch, and doing bodyweight exercises while watching TV.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Get_Enough_Sleep\"><\/span>Get Enough Sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Lack of sleep impacts hunger hormones. It can drive overeating, cravings for junk food, and weight gain. Aim for at least 7-8 hours per night. Maintain a regular sleep schedule and limit screen time before bed.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Reduce_Stress\"><\/span>Reduce Stress<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chronic stress can increase inflammation in the body and blood levels of cortisol which can negatively impact health in many ways. Make time for relaxation daily through things like deep breathing, yoga, meditation, prayer, journaling, or cuddling with a pet.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Be_Kind_to_Yourself\"><\/span>Be Kind to Yourself<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Perfection is not the goal. If you slip up, get right back on track at your next meal. Progress takes time, so focus on making healthier habits part of your lifestyle. Celebrate small victories along the way. Most importantly, treat yourself with compassion, patience and respect.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eating healthy is about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible. It doesn&#8217;t mean depriving yourself or stressing out about counting calories. Instead, think of it as simply adopting some healthier habits and making wiser choices. Here are some simple tips to get you started: Focus on&hellip; <a class=\"more-link\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/\">Continue reading <span class=\"screen-reader-text\">Healthy Eating Habits: A Simple Guide<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":1510,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[334],"tags":[335,336],"class_list":["post-1501","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","tag-healthy-eating-habits","tag-healthy-eating-habits-guide","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A Simple Guide for Healthy Eating Habits | HiiMS<\/title>\n<meta name=\"description\" content=\"Discover a simple guide for developing healthy eating habits to manage diabetes. Get professional guidance and treatment from HiiMS Hospitals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hiims.in\/blog\/healthy-eating-habits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Simple Guide for Healthy Eating Habits | HiiMS\" \/>\n<meta property=\"og:description\" content=\"Discover a simple guide for developing healthy eating habits to manage diabetes. 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