Simple ways to improve your diet today

By Cherice Bronte-Tinkew, RD

Your diet is what you eat and drink on a regular basis. While specific diets have been studied and proven beneficial for different health concerns, the reality is that our diet often changes based on food availability, our environment and how much time we can dedicate to preparing our food.

So, are there golden rules for healthy eating? Are there quick fixes that aren’t  expensive or complicated?

Based on my experience, there are a few things that I have discovered that can start improving your diet and lifestyle from day one.

Drink more water

The number one tip is to adjust your water intake and stay hydrated. Water helps with our metabolism—the process by which our bodies break down food and drink to produce energy. Staying hydrated helps you function better and improves bowel movements and improves digestion. So, go ahead, just add in an extra cup of water or replace that soft drink with water. Don’t you feel better now?

Avoid junk

Keep the high sugar, high salt and high fat snacks out of the house. I know many persons love to stock up a pantry or a snack cupboard, but if you are mindlessly stocking up on khurma, cheese curls, candy, chocolates and ice cream, it’s the easiest way to fall flat with your diet.

Change this habit to making weekly trips to the market to find fresh fruit as daily snacks. Dried fruit works well too. Fresh and dried fruit can increase your fibre and Vitamin C intake—great support for the immune system.

Watch your portions

If weight is an issue and you don’t know where to start, try splitting your portions in half. It’s an easy way to train your body to eat less and gives you more time to understand how your food makes you feel.

Being more conscious about the type of food and the portions you eat, are ways to gain control over your diet. This means better results in the long term. For example, cut the portion of meat in half or take one less pot spoon of potato salad or rice. Setting two to three designated snack times per day can help reduce mindless snacking.

These simple changes can set you on the right path. Based on my experience assessing persons, you can be at a different stage of readiness for change. You may not be at the stage for a full meal plan or at the stage for preparing meals—and that’s okay. Start with simple goals and build on it.

Cherice Bronte-Tinkew has been a registered dietitian for over nine years. She is a member of the Trinidad and Tobago Association of Nutritionists and Dietitians.

For more information: Facebook and Instagram pages @JustCherNutrition.

Email- justchernutri@gmail.com