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National Nutrition Week 2021: 10 Simple And Easy Tips To Make Your Diet Healthier

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The National Nutrition Week 2021 is celebrated annually from September 1st to September 7th. It is designed to highlight the importance of a healthy and nutritious diet. We all know that food plays a huge role in our overall lifestyle. What we eat regularly has a direct impact on our physical and mental health. For this reason, experts around the world value a clean diet – with a balanced nutrient balance in every meal. This begs the question of what a clean eating habit is. While nutritional needs can vary from person to person, there are a few simple tips and tricks that can help us achieve a lot.

(Also Read: National Nutrition Week 2021: 5 Delicious Immune Boost Drinks That You Must Drink Every Morning)

In this National Nutrition Week, we’re bringing you 10 such hacks that can make your diet healthier with little effort. Let’s take a look.

Here are 10 simple and easy tips for a healthier diet:

1. Drink enough water:

The importance of proper hydration needs no introduction. Not only does it help maintain the water balance in our body, but it also promotes metabolism, intestinal health and digestion – thus promoting immunity and nutrition.

Drink enough water throughout the day for better performance

2. Eat a healthy breakfast:

Breakfast is considered the most important meal of the day. Literally, breaking the fast means: A healthy morning meal recharges your batteries after the nightly fast. This then helps us to start the day.

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This breakfast is easy to prepare

3. Eat seasonal vegetables:

Each season brings with it a multitude of vegetables that are loaded with multiple essential nutrients. Including these vegetables in our daily diet can help us immunize against various seasonal diseases.

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Getting enough fiber in your diet can help prevent constipation

4. Charge fruits:

Fruits are considered a superfood. They are light, filling and low in calories, which makes them an ideal snack between meals.

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Add high fiber foods to your diet and avoid refined products

5. Reduce the breaks between meals:

If you thought starving yourself could help you lose weight, you are absolutely mistaken. Experts around the world suggest that it is always good to eat a smaller portion every 3-4 hours. This helps you digest food easily and regulate your metabolism. These factors also help prevent flatulence, acidification et al.

6. Avoid junk food:

We love pizza, burgers and fries. Not us? But the excess fat in each of these foods leads to different types of lifestyle diseases – obesity is a major problem. For this reason, it is always recommended to avoid these fatty, greasy foods as much as possible; and invite yourself to healthy alternatives instead.

(Also Read: National Nutrition Week 2021: Try These 5 Easy Nutritious Indian Snacks For Guilt Free Eating)

7. Avoid sugary drinks:

We agree that the most important part of a healthy diet is keeping our bodies hydrated. But that doesn’t mean that we can fill ourselves with cola, ready-made juices, lemonades and the like. These drinks are high in sugar, which (like junk food) leads to lifestyle problems like diabetes, obesity, and more.

8.Add healthy carbohydrates and fats:

While excess carbohydrates and fats lead to several health problems, it cannot be denied that healthy carbohydrates and fats are badly needed to maintain nutritional balance in our bodies. Experts therefore suggest including whole grains, fish, etc. in our diet to absorb these nutrients in a healthy way.

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9. Moderate exercise:

Exercise also plays an important role in a healthy diet. Moderate exercise, brisk walking, etc., are important to regulate metabolism and digest food.

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10. Proper sleep:

Another important factor that affects our diet is sleep. Studies have shown that getting enough sleep actually has positive effects on our daily diet. Getting a good amount of sleep helps our bodies rest, which further helps us make the most of the nutrients we eat.

Follow these simple steps for a healthy life. However, it is always recommended to consult an expert before making any lifestyle change.

Eat healthy, stay fit!

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Healthy Eating

5 Ways to Make Costco Bakery Items Healthier, According to a Dietitian — Eat This Not That

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Costco’s bakery is, let’s face it, maybe the best part of the shop. It’s filled to the brim with delicious treats like cookies, muffins, cakes, and more. But if you’re trying to eat healthy, the Costco Bakery can be a total calorie and sugar bomb. But instead of avoiding the bakery entirely, treat yourself to the occasional opportunity to pamper yourself. Moderation is the key!

But more than moderation, there are other ways you can snap up those baked goods without feeling like you’ve tossed your healthy diet out the window. Kacie Barnes, MCN, RDN, Dallas-based nutritionist from mamaknowsnutrition.com has some pointers on how to do just that so you can have and eat your Costco cake too.

Related: The Costco Deli just brought these 3 comfort meals back to camp

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Instead of getting your entire meal from the bakery, Barnes suggests eating it with protein, fruits, and vegetables so that you can have a more balanced meal.

“If you want a baked good for breakfast, add milk to your coffee for some protein, or have a hard-boiled egg as a side dish and some fruit,” she says. “It keeps you full longer and the fruit provides fiber that is normally missing in baked goods.”

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When you know you want to eat something tasty, you may think that saving your calories earlier in the day to splurge on later is the way to go. Barnes cautions against it, however, as it increases the likelihood of splurging too much.

“If you withdraw earlier in the day, you’re more likely to go overboard and eat more while eating the baked goods than if you really refueled all day,” says Barnes. Instead, eat your normal day and enjoy the baked goods as an occasional treat.

Related: To get the latest Costco news straight to your email inbox every day, sign up for our newsletter!

Costco bakeryShutterstock

Indulging in this baker’s treat make sure you eat it slower and really enjoy it. Remove all distractions while eating and focus on what you put in your mouth. Thoroughly enjoying your food can help you remain more satisfied after you eat it, which can encourage you not to overeat.

“If you’re distracted, watching a screen, driving a car, and so on, you won’t even feel like you’ve eaten, let alone satisfied by the experience,” notes Barnes.

Shelves and selections at Costco BakeryShutterstock

It can be easy and tempting to go to the Costco bakery and get the candy right away, but all of Costco’s baked goods are delicious. If you can’t resist a visit to the bakery on your way to the warehouse, look for the slightly healthier items.

Barnes suggests a sprouted grain if your Costco has something like this in stock. (Costs can vary, so you’ll need to see what your store has.) She recommends at least one type of bread to avoid: sourdough.

“There is a myth that sourdough bread is a good source of probiotics, but they actually don’t survive the baking process,” she shares. Plus, the refined flour in this bread isn’t always the best option, she points out. Refined carbohydrates are low in fiber and have been linked to weight gain. So if health is your thing, sourdough is probably not for you.

Related: I’ve tried the Costco chicken nuggets that “taste like chick-fil-A” and I have some thoughts.

Costco bakeryShutterstock

In case you didn’t know, many of Costco’s baked goods are actually multiple servings. The giant muffin is not intended to be consumed in one sitting. You could go a step further and cut your muffins or cookies into smaller portions so that you have control over how many calories, fat, and grams of sugar you are eating.

In this way, you can still treat yourself to a treat without going overboard. Barnes even suggested adding a nut butter to your muffin serving for a protein boost and some healthy fats.

For more information on what is going on in the warehouse near you, see:

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Healthy Eating

Delish and Dash Unveil New Kitchen Line, Offering Style and Convenience for Foodies Everywhere | National News

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NEW YORK, October 25, 2021 / PRNewswire / – Healthy Living Kitchen Brand Hyphen, In a relationship with Delish—The destination for recipes, videos and the latest food news that inspire people to cook – has brought new innovative kitchen utensils onto the market in time for the upcoming Christmas season.

Developed in a deal brokered by IMG, the Delish by Dash collection includes three new products that combine style and convenience, from compact worktop waffle irons and donut makers to lightweight cast iron pans.

The collection:

  • Waffle maker: These 2.5 “diameter waffles cook up to 9 at a time and are perfect for snacking, making mini-desserts, and more. To cook, simply add the batter and the waffles will turn golden brown and can in less than 3 minutes will be served with your favorite toppings.
  • Donut maker: This donut maker cooks up to 7 bakery-fresh 3 “donuts at once, making the perfect breakfast treat or fun decorating project. When done, use non-stick wipes for easy and quick cleaning.
  • Light cast iron pans: Available in 8 “, 10” and 12 “sizes, these versatile, easy-to-use pans are a great, lighter weight alternative to traditional cast iron. With a sturdy stainless steel handle and durable construction, they are easy to move and practical for everyday cooking Pancakes to pasta etc. Each package also contains one QR code with exclusive Delish by Dash recipes.

This is Delish’s second collaborative product drop in partnership with Dash, after the Delish by Dash Stand Mixer debuted last fall.

“Healthy cooking should be fun and easy for everyone. That’s why we partnered with Dash, which often shakes the industry up by exemplifying how healthy eating doesn’t have to break the bank, ”says Joanna Saltz, Editor-in-Chief of Delish. “Following the success of the collaborative kitchen line’s debut last year, we’re excited to offer a brand new range of kitchen must-haves that simplify the cooking process while adding a colorful, playful personality to any home.”

The new Delish from Dash Waffle Bite Maker and Donut Maker will be available on bydash.com, Macy’s and Kohl’s, while the new lightweight cast iron pans in all sizes can be found on bydash.com and Amazon. These new products also come with Delish by Dash recipe books filled with special recipes tailored to each product.

“The beauty and ease of Delish by Dash is that both companies share a common passion to deliver quality kitchen appliances that not only look good, but also reflect our belief that the path to wellbeing begins in the kitchen,” added added Evan Dash, StoreBound Founder and CEO. “Through our continued partnership, we are determined to make today’s home cooking process more enjoyable than ever to suit everyone – from families juggling multiple responsibilities to individuals looking to their next home or home adventure Get involved in van life, Delish by Dash offers all the chance to channel personal style without restricting accessibility. “

Dash is one of a number of brands developed and produced by StoreBound. The brand is committed to creating a healthier lifestyle for everyone by creating products that make it easier for people to prepare food at home.

To keep up to date, visit www.bydash.com and keep following Twitter, Facebook, and Instagram.

About Delish

Celebrating easy ways to bring the fun of eating into everyday life, Delish.com is the destination for recipes, videos, and the latest food news that people love to cook. Delish is the fastest growing food media brand on the internet with more than 41 million unique monthly visitors and 5 billion video views per year. From implementing their delicious recipes to checking out the hottest trends, the site’s popular short videos can get up to 11 million views in just 24 hours, and favorites have been shared hundreds of thousands of times. Delish has a wide range of exciting content covering the food and beverage industry, making the website a go-to place for people who love food. Delish.com is published by Hearst Magazines, a unit of Hearst, a leading global, diversified media, information and services company. Hearst Magazines’ print and digital assets reach nearly 166 million readers and website visitors every month – 67% of all millennials and 58% of all Gen Z ages 18+ (Source: 2020 comScore Multi-Platform © MRI-Simmons (12- 20.) / S20) With more than 25 brands in the US, the company publishes nearly 250 magazine issues and 200 websites worldwide.

About Dash

Dash is committed to helping people prepare healthy, unprocessed foods at home. The brand is built on the belief that taking small steps every day can make a big difference, and that the best path to wellbeing is to eat whole, natural foods. In store, in the kitchen and online, Dash provides the tools and content to help consumers prepare delicious healthy meals. That’s what raw life is all about.

About StoreBound

StoreBound is a family of brands committed to innovation. With a fully integrated model of concept development, engineering, manufacturing, logistics, sales, marketing and corporate governance, StoreBound develops quality products and manages their performance at major retailers. With thoughtful, well-designed household and housewares products, StoreBound’s goal is to win the hearts of our customers around the world.

About IMG

IMG is a global leader in sports, fashion, events and media. The company manages some of the greatest athletes and fashion icons in the world; owns and operates hundreds of live events annually; and is a leading independent producer and distributor of sports and entertainment media. IMG also specializes in licensing, sports training and league development. IMG is a subsidiary of Endeavor, a global entertainment, sports, and content company.

Media contacts

Christina Panta / cpanta@golin.com

Zoda Carey / zoda@storebound.com

View original content to download multimedia: https://www.prnewswire.com/news-releases/delish-and-dash-unveil-new-kitchen-line-offering-style-and-convenience-for-foodies-everywhere-301407151 .html

SOURCE StoreBound

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Healthy Eating

Healthy eating, student living, and meal ideas

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As a student with a busy schedule, eating well proportioned meals is not often prioritized. Studies show that many Canadians develop “inappropriate” eating habits in post-secondary education. While it is tempting to order your favorite “Mickey D’s” dish from UberEats and have it delivered in minutes, introducing some healthier eating options within your week can lead to both academic and physical benefits.

Ordering from fast food restaurants shouldn’t be embarrassed; everyone does it. However, taking time to eat some healthier meals during your week will give you more energy, support cognitive functions, and lead to an overall healthier lifestyle.

While I’m not a food expert or nutritionist, here are a few things I do and meals I enjoy that help balance my diet.

To have breakfest: As students, most of us have been in positions where we had to choose between having breakfast or showing up for class, and we often choose the latter.

But breakfast helps with energy intake and awareness. In a study by the US National Library of Medicine, researchers found that eating breakfast was linked to higher academic achievement.

There are many simple breakfast items that work well with time sensitive schedules. These include toast with avocado, oatmeal, berries, bananas with peanut butter, granola and yogurt, and trail mix. Foods high in fiber and protein are best in the morning and will give you the energy boost you need to start the day.

Avoid eating before bed: Many experts suggest that you should finish your last meal around three to four hours before bedtime. Since Covid-19 has changed most of our class schedules, this has become difficult for many students. A study conducted by researchers from the University of Saskatchewan suggests that the isolation caused by Covid-19 has resulted in a significant deterioration in the eating habits of a typical university student, including eating late at night.

Since everyone’s schedules are constantly adjusting, a balanced dinner isn’t often the foreground of our thinking. Personally, I sometimes prefer to have a few snacks throughout the day and eat spaghetti squash noodles with pesto or tomato sauce for a meal around 7pm.

Whatever your schedule, it’s important to give yourself enough time to digest.

Have snacks: Many associate snacking with unnecessary ingestion of food or eating out of boredom. According to Healthline Media, “research shows that certain foods can be particularly important for brain health and mental performance.” These foods include berries, dark chocolate, nuts, eggs, avocados, and citrus fruits – all super simple and enjoyable snacks.

Healthy snacks distributed throughout the day can increase your brain’s ability to concentrate, reduce food cravings and enable you to “eat on the go” at particularly busy times. It enables the reduction of gas and unwanted exhaustion after eating.
For more information on healthy eating, UTM offers free nutritional advice with registered nutritionists. To make an appointment, call (905) 828-5255 or visit the Health and Advice Center (HCC) website. Not only does the HCC allow students to create plans for their specific nutritional needs, but it also has some delicious recipes for busy schedules to try out at home!

Theater Erindale Correspondent (Volume 48)
Julia is in her fourth year of majoring and minor in English, drama and professional writing and communication. Last year she had the pleasure of writing articles for The Medium’s arts and entertainment division. When Julia is not writing or watching Netflix, she can be singing with her guitar, playing board games, headbanging to her favorite music or sipping iced coffee on a terrace. She recently published her poem “Stretch Marks” in issue 2 of Wandering Autumn Magazine. You can connect with Julia on Instagram or Facebook.

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