SHA Magazine Healthy nutrition
9 healthy eating tips to get back into the swing of things
Getting back to healthy and balanced eating habits is the first step to feeling good post-holidays.
The holiday lifestyle has little or nothing to do with the rest of the year. During the summer, sleep patterns change, physical activity is reduced, the timetable is thrown out the window and we indulge in certain foods that are not usually part of our regular diet. That is why “getting back to our routines will help us to feel good in many ways and to cope better with the post-holiday blues”, says María Romeralo, nutritionist at SHA Wellness Clinic.
Now that we’ve savoured and enjoyed them, it’s time to say goodbye to ice cream, sugary soft drinks, alcohol, fried food and opulent lunches and dinners and get back to healthy habits to counteract the summer excesses and once again be the best version of ourselves. María share 9 tips on how to achieve this.
- It is important to get back into a routine as soon as possible because eating at roughly the same time each day, at least from Monday to Friday, facilitates digestion and improves metabolism.
- Planning and organisation are key. Take time to think about your weekly menu and make your shopping list accordingly.
- Starting a meal with soup is a good idea because it is satiating, slows down eating and helps with portion control of the next dish.
- Increase your consumption of wholegrain cereals and pulses. You can also cook enough for several days and use them in different recipes. For example, you can make a cooked chickpea salad on day and hummus on another. Or make brown rice to mix with sautéed or steamed vegetables and then use it to make sushi.
- Vegetables (even better if they are in season) provide the fibre, vitamins, minerals and antioxidants lost over the holidays. Another advantage is their enormous versatility: you can eat them in salads, steamed, sautéed, baked, in cold soups, etc.
- To give your body all the nutrients it needs, make a delicious buddha bowl that combines vitamins and minerals from vegetables, protein from chickpeas, lentils, tofu, tempeh or fish, and complex carbohydrates from quinoa, brown rice or bulgur. It is a complete, filling and easy-to-prepare meal.
- Cut down on fried foods, meats, ice cream, soft drinks, alcohol and snacks, such as chips or canapés, which you may have overindulged in during the summer.
- Avoid drinking a lot of water with meals: it is better to drink between meals and stop 20 minutes before you start eating. And drink a digestive infusion of ginger-lemon, kukicha, mint or liquorice at the end of the meal.
- Finally, remember that proper chewing is essential because it helps you eat less and promotes both digestion and the absorption of nutrients.
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