Have you ever had someone point out to your healthy meal and go “Are you on a diet?” And you are just casually enjoying a nutritious meal without any particular diet plan!
Well, that’s because there’s a generalised idea that you can only eat healthy food when you are dieting, however, that is not true! You need nutritious and healthy meals every day to function properly and efficiently.
Ironically, you eat plenty of healthy meals without consciously realising how beneficial they are, which is why we are here to introduce simple ways of eating healthier meals without going on a diet.
What falls under the “healthy food” category?
People often excuse swapping healthy foods for highly processed food because they seem more convenient and easier, however fresh produce can easily be acquired at local farmers markets and take less than 10-15 minutes to whip up a nutritious salad or smoothie bowl.
“Healthy food” is a label for food sources that can provide all the necessary nutrients, minerals, and vitamins and are sustainable for overall well-being and energy.
These components can easily be acquired through your regular fruits, vegetables, grains, nuts and meats. A steady diet consisting of all these elements will form a stable healthy diet that benefits in the long run.
7 Tips to eat healthy foods without going on a diet
Pantry makeover
The first step to eating healthy is cleansing your pantry of its unhealthy contents and replacing it with nutritious staples like:
- White rice with brown rice or quinoa
- Refined flour pasta with whole wheat pasta
- White bread with whole grain bread
- Opting for canned beans and lentils for a protein boost
- An array of nuts and seeds for healthy fats
- Pre-packaged puddings for dessert or yoghurt
- High-sugar chocolate bars for dark chocolate
- Packaged chips and fried snacks for dried fruits or peanuts
- Fresh fruit instead of canned fruits
These little changes to your pantry can make it more convenient for you to enjoy healthier meals daily.
Superfood breakfast
Breakfast is the most important starter meal of the day, you want to begin your day with something that energises you and sets up your body for the rest of the day.
Incorporating nutrient-dense ingredients like chia seeds, which are high in essential unsaturated fatty acids and dietary fibre that have antioxidant & anti-inflammatory properties. (1) Chia seeds can be added to your Greek yoghurt will help you stay satiated through the day and keep your gut healthy.
A study found that adding a protein shake to your breakfast significantly reduces ghrelin levels (a hormone that makes you feel hungry). You can prepare a smoothie with spinach, banana, berries and a scoop of protein powder of your choice for a quick power boost.
These superfood breakfast options are not only delicious but are packed with all the essential nutrients needed to start your day on a healthy note.
Leafy greens: best friends for your meals
You need at least two types of green leafy vegetables with your meals every day. They contain dietary fibres, antioxidants, a-linoleic acid, minerals and vitamins that are beneficial against preventing diabetes, and hypertension, it is anti-carcinogenic and anaemic and help improve your gut health (2)
An easy way to include green leafy vegetables is by sautéing spinach with garlic and olive oil and having it as a side dish.
Plant-based substitutes
If you follow a vegan or vegetarian lifestyle, plant substitutes can be a great way to add a diverse range of nutrients and protein to your diet.
Try using tofu or tempeh as a protein alternative in dishes like stir fries or salads. You can also make vegan burger patties from chickpeas for a healthier alternative to processed meat patties.
All meals can be “happy meals”
A meal that not only tastes good but also makes you feel happy is possible by incorporating a variety of colourful fruits and vegetables, whole grains, healthy fats and lean proteins.
Every fast food can be recreated into a healthier and more nutritious version of it for example for a healthier version of pizza you can replace the refined flour crust with whole wheat or cauliflower to increase the fibre content and load it up with veggies & protein of your choice along with skim mozzarella or dairy free cheese and you have a happy meal that’s still healthy!
Understanding your real hunger
Once you are deeply connected to your body and mind you can distinguish between physical hunger and other types of hunger like stress eating or eating out of boredom.
When you are really hungry your body signals with signs such as low energy, a growling stomach or feeling lightheaded. This is when you need to indulge yourself and distinguish them from hunger that arises from emotional or external triggers.
Healthy snacking
Snacks do not necessarily have to come out of a packet although they do need to fit the criteria of being convenient.
So, you need to find alternatives to traditional snacks like potato chips that can be replaced with sweet potato chips, Jackfruit chips or banana chips.
If you want something easy and quick to make then you can chop up some vegetables with a side of hummus which will help you achieve the recommended serving of legumes for the day (3)
Conclusion
Diets aren’t the only way for you to establish a lifestyle with healthy eating habits, with some conscious replacements and mindful eating efforts you can eat healthier.
If you need a more precise and personal diet chart according to your health history then seek help from your healthcare provider.
FAQs
1. How to eat better without dieting?
Dieting isn’t the only way to form healthy eating habits, some ways you can eat better without dieting are:
- Focus on whole foods
- Be mindful of what you eat
- Portion control
- Home Cooked meals
- Hydration
2. Is it possible to eat healthy and not lose weight
The goal of eating healthy isn’t about losing weight but keeping your body fueled and energised, your body needs food to derive the nutrients, proteins and minerals it lacks, however, consciously eating healthy foods that can lead to weight loss is possible but not all healthy eating patterns cause weight loss.
3. How can I lose weight without dieting?
A diet isn’t all that it takes to lose weight, a healthy and sustainable lifestyle can help you lose weight along with habits such as:
- Eating balanced meals
- Having an active lifestyle
- Getting adequate sleep
- Reducing stress
4. What foods burn fat?
Some of the foods that burn fat:
- Protein-rich foods
- Whole grain
- Chilli peppers
- Green tea
- Berries
- Nut and seeds
- Greek yoghurt
