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Nutrition tips to stay on track with healthy eating

binge eating

There’s no denying prolonged healthy eating can be difficult. For many of us, a few days stretch may be doable before we crave our favourite fast foods, carbs or sugary sweets. Or some may find they can do the majority of a day healthy eating, but can’t say no to dessert. This is normal human nature and nothing to make yourself feel guilty about. There are, however, tips you can incorporate into your life which decrease your chances of binge eating in an unhealthy manner.

  1. Protein

Many people don’t realise that protein will fill you up in a healthy way all while helping you to grow muscle. At least 10 grams of protein in each meal is often the recommended amount. Of course, this differs between male and female and your current weight and goals. You could have this in chicken, tuna, tofu, or additional preferences. Protein assists with weight loss as it enables a healthy metabolism and minimises your appetite by making you feel full. In this way, more protein and less carbs is a better alternative.

  1. Balance your plate

Often, we naturally fill up on carbohydrates. However, this isn’t how a plate should be filled. Instead, for most cases, half of your plate should be vegetables, a quarter of it should be protein and the remaining quarter should be carbs. Of course, this doesn’t mean you need to have it in this way for every meal. For instance, your breakfast protein smoothie is not going to be half vegetables. And you do not need to eat healthy in every single meal. You may want to have a few meals a week where you have a plate full of carbs. You just have to remind yourself that it’s about balance overall – for a healthy lifestyle, you can’t have a full plate of deep fried food everyday. Balancing your plate on the most part will keep you full, give you energy and reduce your cravings for even more food. While it may be difficult at the beginning, you will adjust.

  1. Healthy versions of your favourite junk foods 

We all have certain foods that are our weakness – some have these cravings more than others, especially if you are used to eating a lot of fatty, carby foods. It is addictive, after all. Fortunately, you can use alternative ingredients. For instance, you can make a curry with greek yoghurt and spices. Or, a creamy indulgent pasta except with zoodles or healthier pasta alternatives you can find in the supermarket, and lite sour cream. Do your own research and you’ll be able to find meals that have less calories and are more nutrients dense. At the end of the day, if you cut out treat foods altogether, it will only encourage you to spend a whole day or more binge eating. This will only backtrack all of your hard work. 

  1. Stay hydrated

Sometimes people don’t realise dehydration can be mistaken for hunger, which could push you to eat more calories than needed, or sway you towards unhealthy eating. Simply determine your daily water intake for your weight and stick to this. 

Olivia Fairhurst is a content manager for The Uniform Centre, an online uniform shop stocking workwear and work clothes in NZ.