7 Healthy Eating Goals

May 12, 2021 • By Benjamin Wilson
The estimated reading time is 4 minutes

The stock market has many large companies that do very well. Some are the makers of sugary drinks and other snacks that people love to consume. For example, investors look forward to their quarterly Coca-Cola dividends and the company keeps growing because people love its products.

Numerous studies have shown that people experience cravings when the brain starts calling for junk food. Even though we are aware of the fact that processed foods are unhealthy, our brain always seems to call for more. However, data shows that this has to do less with a lack of willpower and more with the way junk food interacts with the reward system in our brain. 

Whenever we consume junk food, it stimulates our body's reward system the same way cocaine, alcohol, and other drugs do. For many people, consuming unhealthy food has turned into an addiction. Fortunately, minimizing your intake of junk food can help to reset the brain's reward systems so you won't crave them as often as you do now. In this post, we take a look at some goals to consider when it comes to eating healthy foods.

1) Make Breakfast Everyday

Data shows that many people simply don't believe they have enough time to sit and make a healthy balanced breakfast in the morning hours as a result of rushing to work. Instead, most people grab a pastry to substitute for their morning breakfast. But fueling up with a healthy meal before you start the day, can help to balance blood sugar levels and reduce feelings of hunger before lunchtime.

2) Reduce Caffeine Intake

Even though coffee itself is not harmful, the excessive amounts of sugars that big brands use to create their drink is unhealthy for you. In some instances, you may even crave energy drinks daily as a result of your high caffeine intake. Therefore, one of the ways you can reduce your desire for a cup of sugary cappuccino or energy drink is to gradually reduce your caffeine intake.

3) Eat Healthier At Work

It's common for co-workers to get together and order takeout during lunch hours. Common foods that people typically consume at work include candies, muffins, donuts, and chocolates. As opposed to ordering takeout food when you're at work, one of the goals you can pursue is to eat healthier foods while at work. One of the ways you can easily do this is to bring your food for lunch. Not only will this help to improve your health, but it can also help to save money as well.

4) More Protein Less Meat

Meat is rich in protein which is an essential nutrient that helps to build muscle as well as to keep you feeling full for longer. But continuously eating an abundance of meat for lunch, breakfast, and dinner can cause inflammation as well as aggravate the digestive system. Therefore, one goal you could establish is to choose an all-vegan meal that features ingredients that are packed with protein such as meals that consist of tofu, seeds, eggs, nuts, or legumes.

5) One Vegetable or Fruit Smoothie a Day

The CDC proclaims that the average adult should get at least one and a half to two cups of fruit per day, and two to three cups of vegetables per day. If you find the concept of eating fruits and vegetables multiple times throughout the day to be especially difficult, consider making a smoothie. Setting a goal of one smoothie per day can help to ensure that you get an adequate amount of vegetables and fruits into your diet in a time-efficient manner.

6) Smarter Snack Options

Everyone loves snacks, regardless of what their health or fitness goals may look like. Chances are that you have a few unhealthy snack options that you have a personal preference for. Eating processed snacks can quickly raise the number of calories that you consume per day. Therefore, you should consider using healthier snack options such as an apple instead of a bag of potato chips or a cup of oatmeal instead of a donut.

7) Reduce Sugary Drink Intake and Increase Water Intake

The CDC proclaims that the average adult should consume a minimum of eight cups of water per day. Drinking an adequate amount of water daily can help to lubricate the joints and help our blood to deliver oxygen more efficiently throughout the body. Additionally, research shows that it can help to rid the skin of toxins as well as to improve skin health. Replacing sugar drinks with water can help to balance your blood sugar levels and improve organ function.

Benjamin Wilson

He is a fitness trainer and part-time blogger interested in nutrition and in leading a healthy lifestyle. He writes smart and inspirational articles on nutrition supported by scientific research and his own personal experience in the healthcare industry.
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