At the beginning of the year, many want to improve their lifestyle, to have more energy and take care of their health. 10 winning tips to put forward in 2023!
1. Eat 7-10 fruits and vegetables
All the studies related to the consumption of fruits and vegetables and the reduction of the risk of chronic diseases are unanimous: the more the better! While one in two Quebecers does not meet the recommendations (5 servings minimum), approaching 10 servings would be even more profitable! Your budget is tight? Think root vegetables (potatoes, beets, carrots, parsnips, turnips, etc.), cabbage, and frozen fruits and vegetables.
2. Incorporate nuts or seeds into your daily life
These vegetable protein sources are the most interesting. Nuts and seeds provide good fats, vitamin E, fibre, magnesium... in short, a panoply of nutrients that make them super foods. Population studies associate their consumption with a reduction in the risk of cardiovascular disease, it is not surprising considering that several clinical trials on nuts, peanuts and seeds demonstrate their favorable impact on the reduction of LDL-cholesterol (bad cholesterol) . Consuming them every day is easy since they are easily added to yogurts, oatmeal, salads and muffins, etc. To save, opt for pumpkin seeds and peanuts.
3. Reduce your consumption of red meats and deli meats
Deli meats are often sources of nitrites in addition to being high in sodium. They are associated with an increased risk of cancer (colon in particular) and their consumption should be limited. Red meat is also classified by the WHO (World Health Organization) as potentially carcinogenic. My advice ? Reduce your frequency of consumption in favor of poultry, eggs, fish and seafood as well as vegetable proteins.
►To find out more: journaldemontreal.com/2022/07/17/le-point-sur-les-nitrites
4. Increase your consumption of omega-3s
Plant-based omega-3s (flaxseed, camelina, chia, walnuts, etc.) are essential for health and cannot be synthesized by the body. It is therefore important to consume it. Those of marine origin are just as important and are an integral part of the Mediterranean diet. Their anti-inflammatory properties make them allies in the prevention and treatment of many health problems.
5. Wait before having dessert
Finishing the meal with a dessert is one of the well-established habits when, often, hunger is no longer present after the main course. Try to be more attentive to your feelings of satiety and omit dessert when you are no longer hungry! This small gesture can have a favorable effect on digestion, weight and sleep.
6. Cut out concentrated sugars
The WHO recommends consuming no more than 12 tbsp. of sugar per day (50 g). This amount is easily reached if you take juice and other sugary drinks, pastries, cookies, chocolate treats, etc. Gradually reduce your consumption!
►Find my advice here: journaldemontreal.com/2022/11/07/10-facons-de-reduire-votre-consommation-de-sucre
7. Reduce your alcohol consumption
The Canadian Center on Substance Use and Addiction published its new recommendations last August, namely those to drink only one or two drinks a week to minimize your risk of alcohol-related problems. If these recommendations seem severe compared to the 10-15 drinks (according to gender) then advocated by several organizations, this may be a good opportunity to reflect on the place of alcohol in your life. With the pandemic, many have greatly increased their intake, which can only harm health. Educ'Alcool launched a very interesting campaign this fall that invites you to think about the reasons that encourage you to have a drink.
►Take the quiz: educalcool.qc.ca/cest-toi-le-boss
8. Cook more
Half of the calories consumed per day come from processed foods, which are high in fat, sugar and salt while containing many additives. Cooking is the best way to choose quality ingredients and thus promote health. The transmission of culinary knowledge to children is also essential. This is how they will be independent when they leave home. Showing them how to cook is definitely a step towards good eating habits when they are adults.
9. Stop eating at night
Are you really hungry at night when you take out the bag of chips in front of your favorite show? Is it rather a habit that has taken hold and which associates snacking and a moment of respite? This year, try to kick that habit and eat only if you're really hungry.
10. Reconnect with nature
Do you know that contact with nature (in a park, a forest, in the mountains) can lower cortisol levels, commonly known as the stress hormone? Consider adding short outdoor breaks, even in winter, to reduce your stress and thus start the year with better psychological health!
►Discover the effect of stress on body weight here: isabellehuot.com/blogs/articles/leffet-du-stress-sur-le-weight
►Thanks to Elizabeth Simboli, nutrition intern, for her precious collaboration.
