New Year, New You

Are you ready for a healthier you?

New Year’s resolutions can vary from trying something new, to swapping your old habits for better ones, to changing your lifestyle completely!

They can often start off well, but end up a bit abandoned. Thinking about some realistic, long term lifestyle changes may be a good option. Why not look at some of the suggestions below and pick some that you could fit into your lifestyle!

Be snack savvy : there’s no reason why snacks can’t be incorporated into a healthy diet! But it’s important to avoid having too many snacks that are low in essential nutrients and high in fat, salt and sugar. Try swapping fried crisps, chocolate and sweets for fruit, vegetable sticks, low fat yogurts, unsalted nuts, wholegrain crisp breads, oatcakes or rice cakes with low fat dips or humus to keep you going between meals

Eat more plants : incorporate some plant-based protein into your day (e.g. beans, peas, lentils, tofu, nuts or seeds).

Get some fiber : Could you swap your usual breakfast for higher fiber versions? Or try a new wholegrain food? There are plenty to choose from like whole meal pitta, wraps or bagels, brown rice, oats, barley, quinoa, buckwheat, wholegrain spelt pasta, bulgur wheat or plain popcorn! Having more fiber in our diets can help to keep our digestive systems healthy and benefit our long term health. We should be aiming for 30g a day!

If you are looking to lose some weight Try and bulk out your meals with vegetables and increase the fiber content by adding whole grains, beans or pulses.

Just add water :good hydration is essential to keep your body and mind working their best. Water is a great choice, but other fluids like tea, coffee, unsweetened fruit juices and soft drinks also count. Sugar sweetened beverages should be minimized and fruit juices and smoothies should be limited to a total of 150 ml per day. It’s best to avoid having too many sugary or alcoholic drinks.

Move more and try something new :Why not get moving and make activity social by going for a walk with friends or family. Or you could start a new hobby!

Step it up :Did you know that 30 minutes of moderate intensity physical activity on at least 5 days a week helps to prevent and manage over 20 health conditions, including heart disease, stroke, type 2 diabetes, some cancers, obesity, and mental health problems. We all know we should be more active, but if you feel unfit and the thought of jogging around the park is not for you, try building up your activity levels slowly with moderate exercise like brisk walking or cycling. As you start to feel fitter, increase the amount and level of the activity you do and try to build up to 30 minutes on most days of the week.

All these suggestions are covered when you join us at Lina’s & Dina’s Diet center. We will help you to achieve your goal for a healthy and balanced lifestyle with the programs that we offer. Lina’s & Dina’s Diet Center is specialized to deal with different health cases & goals in order to encourage and keep you forward to reach the right track .

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Dietician
8 January, 2020
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