Prioritising nutritious foods is vital for good health

Promoting Healthy Eating Habits: Servewell's Guide for National Nutrition Week

Do you eat your meals while watching TV or binge watching videos on YouTube? Do you have a habit of ordering takeaways every time you crave a slice of pizza? Do you struggle to eat your food on time? Even though we know all these habits are not healthy for our bodies, we still end up doing one or all of them on a day to day basis. You see, our meals are not just for filling our tummies; they're like fuel for our bodies. Imagine you have a really good breakfast like a steaming hot bowl of upma and some fruit. After eating that, you might notice that you feel more awake and ready to do things. That's because those foods give your body the energy it needs to work well. Healthy Eating, like consuming vegetables and fruits, is like putting little pieces of strength in your body for later. It helps protect you from getting sick and keeps you strong as you grow.

So, when you pick what to eat, remember you're picking how you want to feel, both today and tomorrow. National Nutrition Week is a time to remember that every meal is a chance to make your body happy and healthy.  Each meal is an opportunity, a chance to nourish not only our immediate needs but also our aspirations for a vibrant and wholesome life.

  • Including fresh fruits and veggies in your meals
  • Think of bright, crunchy veggies and fresh juicy crunchy fruits packed with amazing nutritional value.  Adding fresh fruits and veggies to your meals is like adding a burst of vibrant colours and a whole lot of goodness to your plate! It's like Mother Nature's way of giving you a delicious, healthy gift every day. Imagine the crisp crunch of a juicy apple or the sweet, sun-kissed flavour of a perfectly ripe strawberry - they're like little bites of happiness. Plus, these colourful treasures are packed with vitamins and nutrients that keep you feeling fabulous. 

    It’s always a good idea to include fresh fruits and vegetables in your meals

    So, whether you're tossing some greens into your salad bowls, blending up a fruity smoothie, or just snacking on a handful of cherry tomatoes, remember that every bite is a step towards a healthier, happier you! Cheers to a plate full of goodness and a life full of flavour!

  • Consuming mindful portions of food 
  • The next time you sit down to eat, pause for a moment and ask yourself, are you eating because you're genuinely hungry, or is it a result of habit or emotions? By eating until you're comfortably satisfied, not overstuffed, you're respecting your body's needs. Eating mindfully, with awareness of portion sizes, can make a world of difference in our overall well-being. It's like a dance where every bite is a step towards balance and health. One great tool to help you master this dance is using partition plates. These clever plates are like portion control coaches, guiding you to the perfect balance of proteins, veggies, and grains. The sections act as friendly reminders, encouraging you to fill each space with nutritious delights. So, your plate becomes a canvas, and you are the artist, creating a masterpiece of mindful eating. 

    By using partition plates, you can savour your food, relish each bite, and feel satisfied without overindulging. It's a simple yet powerful way to foster a healthier relationship with your meals and your body. So, let's plate up, portion up, and step into a world of balanced, mindful eating!

  • Eating slowly, 32 chews at a time!
  • In a world that thrives on speed, our meals often bear the brunt of our haste. In a world that thrives on speed, our meals often bear the brunt of our haste. 

    Savour every bite through mindful, slow eating.

    Chewing food 32 times may seem like a lot, but it holds remarkable importance for our overall health and digestion. Think of it as nature's way of ensuring we savor and break down our food properly.

    When we chew thoroughly, we initiate the digestive process in the mouth by mixing food with saliva, which contains essential enzymes. This not only aids in the mechanical breakdown of food but also begins to break down carbohydrates, making them easier for our bodies to absorb. Additionally, chewing thoroughly allows our stomachs to receive smaller, well-processed food particles, reducing the burden on our digestive system. It helps prevent overeating by giving our brains time to register fullness, promoting better portion control. So, while 32 chews may not always be necessary, the habit of mindful chewing can lead to better digestion, nutrient absorption, and overall well-being.

  • Control your cravings for fast food
  • Whether or not you’re a foodie, food cravings are real. Be it burgers, fries, desserts or cakes we always tend to order food online to satisfy our cravings. The best way to control your craving is to replace it with something else. For example, if you always crave to eat a dessert after your meal, carry a fresh fruit with you in a tiffin and have that instead. Or if you have a habit of munching on chips and namkeen all the time, keep small jars of dry fruits, sunflower or flax seeds handy to satiate your desire to binge eat.

  • Carrying home made food instead of eating outside
  • One of the most important ways of keeping yourself healthy is to opt for homemade meals as much as possible. If you’re a student or a working professional, the best habit you can develop for your health is carrying home made food in an air-tight container because it's not just food; it's a piece of comfort and care that keeps you going through the day. So, whether it's a hearty sandwich or a cosy pulao, carrying homemade food with you is like having a piece of home wherever you go.

  • Keeping yourself hydrated
  • While we’ve already talked a lot about food, let's not forget the importance of staying hydrated. Just like a garden flourishes with water, our bodies thrive when they are well-hydrated. Sipping water throughout the day not only keeps you fresh, but also aids digestion, supports bodily functions, and keeps you energised. If you’re someone who spends most of their time outside of home, carry a sturdy water bottle with you wherever you go. 

    Here’s a pro tip: Buy a bottle that reflects your personality and this will automatically increase your everyday water intake. Perfect, isn’t it? 

    Let's remember that our journey to better health is an ongoing process, one that's shaped by the choices we make at every meal. We can easily lead a more healthy life by nourishing our bodies with necessary nutrients, practising mindful portions, savouring the present moment, and staying hydrated. Are you ready to take your first step toward a healthier and happier life?

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