Healthy Snacks To Eat While Dieting

Healthy Snacks To Eat While Dieting – We have consulted with our team of registered dietitians and nutritionists to provide you with food product, health support and nutritional product recommendations, and guide you in making safe and successful food and nutrition choices. We strive to only recommend products that align with our philosophy of good nutrition, while still allowing you to enjoy what you’re eating.

Despite popular wisdom about healthy eating, variety isn’t necessarily the spice of life when it comes to nutrition, and I’m living proof: I eat pretty much the same (almost) same thing. everyday. And if you’ve ever wondered how eating the same foods every day might affect your overall health, it’s not as “bad” as you think.

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Now, I’m not one of those people who eats nothing but cheese fries, and I’m not Brother Soilet either. The problem is I like food. Actually, culinary is my profession. Whether I’m reviewing restaurants, testing recipes, visiting cheesemakers, or (Covid-19 permitting) introducing tourists to the best patisseries in Paris, most of the The food I was eating was delicious but not the most balanced or nutritious. To combat this, I try to stick to a healthier routine at home, and for me, this healthy routine isn’t very varied.

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So what happens if you eat the same foods every day? You may be wondering. While you’re making changes for the better, try one of these 21 healthiest cooking hacks of all time.

According to experts, eating a variety of foods can certainly help you get all the vitamins and minerals you need, but variety can also have unpleasant consequences.

“Eating a variety of foods can cause you to eat more and consume more calories,” says Dr. John. Josh Akes, D.N.M., C.N.S., founder of Ancient Nutrition, DrAke.com, and author of Ancient Remedies. “If you’re not familiar with the things you eat, you’re more likely to eat them for pleasure rather than because of physical hunger, which in some cases can lead to overeating and weight gain.”

Known in some circles as the “buffet effect,” this problem can cause you to overeat.

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“If we eat foods that don’t have sensory properties like salty, sweet, etc., we will feel full,” he said. . a decrease in diversity is associated with a decrease in BMI. Monica Reinagel, a licensed nutritionist and host of the Nutrition Diva podcast, points out that in some cases this can be a good thing, but cites the example of radishes that contain many vegetables (and therefore more nutrients). . it could also mean you’re eating more junk food.

“Today we have so many different types of foods, especially highly processed snacks and candy,” he said. “And researchers found a clear correlation between this diversity and consumption of nutrient-deficient processed foods.”

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If you’re adding foods to your diet that are considered healthy, then you know you’re making progress.

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“A diet that is relatively low in nutrient-dense foods can easily outperform a diet that is rich in choices but less nutritious,” Reinagel explains.

Other benefits? Ak says a very varied diet can make planning and shopping difficult.

“Repeating the same meals over and over simplifies the process, so it’s better to cook at home than eat out,” she says. “And eating repeat meals can also help save on shopping and reduce food waste.”

Of course, there are some downsides to reducing variety in your diet, one of which is the added burden of pesticides. So if you eat the same foods day after day, you want to choose the ones that are of the best quality for you.

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“Whether you eat the same thing every day or eat a varied diet, eating organic foods reduces your likelihood of exposure to chemicals and pesticides. Check out the Environmental Working Group’s Dirty Fifteen and Clean Fifteen lists to see which foods are the most contaminated, and choose organic foods whenever possible.

Ak agrees: “You should buy organic versions of the foods you normally eat because this strategy can help you significantly reduce the amount of pesticides and other chemicals you consume.”

In addition to choosing organic foods, it is important to be aware of foods that can be harmful in large doses.

Reinagel points out that “some nutrients are too high,” such as arsenic in brown rice or selenium in Brazil nuts, and that “eating a diet with too little variety can leave you exposed to high level of environmental pollution”. happen”.

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This list includes high-fiber vegetables like kale and broccoli, and some FODMAP foods like onions, cruciferous vegetables, apples, beans, legumes, and wheat that some people find Difficult to digest, especially in large quantities which can cause indigestion.

“Some fish such as shark, bluefin tuna and swordfish can contain high levels of mercury and other heavy metals,” he said.

For those who add fish to their regular rotation, he likes freshwater fish and smaller mercury fish like sardines.

Kimberly Jacobson, RDN, who says research shows that “when you eat a lot of the same foods over a long period of time, your microbiome changes.” Reducing diversity in your diet can also have a negative impact on your gut microbiome. Will change.”

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“Having a diverse gut microbiome is important for overall health benefits, just as meeting the RDA requirements for vitamins and minerals is important for good health,” he added. optimal health”.

“Eating a diet that is too limited in variety can also increase your risk of food intolerances and sensitivities because your gut may reduce the production of specific enzymes used,” Cervante explains. to break them”. “When you introduce them back into your diet, you may experience discomfort that you would not normally experience.”

So how do you achieve the perfect combination of variety and consistency in your daily meals if you eat the same foods?

The perfectly balanced menu is varied enough to reduce the risk of intolerance, toxicity and malnutrition while avoiding the buffet effect. In effect, this becomes a rotating list of several foods made from high-quality, whole foods. If you are someone who eats the same foods every day, here are some tips that can help you.

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Whether you follow a traditional breakfast, lunch, dinner schedule, choose six small meals, or choose a fasting method that allows you to eat two meals a day, the first step is to decide how many meals you want to eat each day. In my case, I eat two meals a day – lunch and dinner – with the option of snacking on fresh seasonal fruit or whole raw carrots in between.

There are three macronutrients that all living things need to thrive: fats, proteins, and carbohydrates. Choose one high-quality source from two and two or three carb sources first for each meal, remembering that your carb source should also be high in fiber: think avocados, sweet potatoes, broccoli or whole grains .

“High fiber not only makes you feel fuller, it’s also essential for the healthy functioning of your gut microbiome, which affects everything from mood to the immune system,” Cervante explains. your translation”.

She suggests filling half of every plate you eat with vegetables, preferably at least half with greens and the other half with as much color as possible. When it comes to protein, choose sources that provide additional macronutrients or micronutrients, such as fiber-rich lentils, lutein-rich eggs, or fish rich in omega-3 fatty acids.

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“Omega-3s have been found to have powerful anti-inflammatory effects and may also help reduce anxiety, depression and many other health conditions,” Cervante says.

Micronutrients are essential vitamins and minerals, most of which we get from plants. Since each plant contains different amounts of these important nutrients, variety is key here.

“I would try to rotate with at least three to four different vegetables and two fruits (the more variety the better), explains Reinagel.

“For example, vitamin A can be found in orange foods like pumpkin and eggplant,” explains Jenny Fowler, nutrition consultant and Diabetes Prevention Program (DPP) coach. carrots, and good sources of vitamin K are dark leafy vegetables like kale. . . With first mile care. “On the other hand, although cereals have different nutritional content, they are all rich in B vitamins, so there is no need to focus too much on the type of cereal.”

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Aks added that while all micronutrients are important, “there are some that are commonly missing from people’s diets.”

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