Kickstart your year with dietitian-approved tips: prioritize protein-rich breakfasts and non-starchy vegetables to manage hunger and boost nutrition. Stay hydrated, be mindful of snacking habits, and aim for daily movement to support overall well-being.
Key Takeaways:
- Incorporate protein at breakfast and aim for half a plate of non-starchy vegetables at lunch and dinner to regulate blood sugar and increase nutrient intake.
- Differentiate between actual hunger and habitual snacking, opting for healthy snacks like fruit, nuts, or Formulite meal replacement shakes when needed.
- Increase daily movement through simple activities like walking or taking the stairs to achieve the recommended 10,000 steps.
Here are a few tips and tricks from Savina Rego, Dietitian and Nutrition Scientist, on how to start the new year off on the right foot.
- Incorporate a protein rich breakfast into your routine
including a protein rich meal at breakfast will help regulate blood glucose levels and will keep you fuller for longer. Think eggs, plain Greek yoghurt or our Formulite shakes. - Aim to include 1/2 a plate of non-starchy veg to your lunch and dinner (bonus points for breakfast)
Vegetables, especially non-starchy vegetables provide very little energy (calories) but provide important vitamins, minerals and nutrients, including hunger-busting fibre. By aiming to include at least half a plate of veggies to your main meal, you automatically reduce the portion size of your meal without decreasing the volume you consume. - Be mindful with your snacking
You don’t HAVE to snack between meals, there is no rule. Instead focus on whether you are actually hungry or whether you are snacking out of habit. If and when hunger strikes it is about making mindful choices to include appropriate portions of healthy snacks like fresh fruit, nuts, wholegrain popcorn, veggie sticks and hommus instead of processed foods like cakes, biscuits and chips. Our Formulite soups also make a perfection portion-controlled snack option. - Keep hydrated
Did you know thirst can often be mistaken for hunger? Next time you are feeling a little hungry, get into the habit of drinking some water instead and waiting at least 30-60 minutes to determine whether you were actually hungry! - Move your body
This does not mean hitting the gym daily, any movement is good movement! Aiming for a minimum of 10,000 steps a day is what is recommended. This could include a morning or afternoon walk, taking the stairs over the lift or even parking your car further from work or the shop are simple ways to move our body more!
