When it comes to achieving our health goals, more of us are realising that the key to success is to become mindful of our habits and make simple, achievable alterations to our daily routine rather than drastic lifestyle changes.
That’s an attitude echoed in a Healthy Living survey by insurance company Sovereign, where the majority of women surveyed revealed their preferred plan for getting healthy was to choose a longer-term goal and a new way of living over a quick-fix solution for short-term results.
Of those surveyed, weight and physical fitness were the two main areas women were most dissatisfied with. Here are a few simple changes you can make that could be of huge benefit.
1. Cut down on sugary drinks
Kilojoules found in fluids don’t trigger feelings of fullness as effectively as those contained in solid foods. So the calories in a can full of sugar (or sugary coffee) are likely to end up on your hips. Fruit juice is OK if you stick to one glass (around 420kJ) a day, as it’s a great source of vitamin C. Milky drinks are the exception and can be relatively filling on account of their protein and calcium content. A skinny latte? Around 440kJ.
2. Be savvy about fats
Being scared of fats and sticking to processed, low-fat foods, which tend to be higher in refined carbohydrates and sugars, can raise your risk of heart disease and diabetes, doing more harm than good long-term. But unsalted nuts, cheese, vegetable oils, red meat and oily fish are all part of a healthy diet and should be included in moderation. Because they’re so satisfying, they increase your enjoyment of eating and boost the chance you’ll stick to making smart choices.
3. Eat your five-plus a day
Simply eating healthier and including more fruit and vegetables every day was a current focus of the majority of women surveyed. “I think a healthy eating regime is different to a diet. My aim was to lose five kilos this year and I’m on track to achieve this by being careful about how much I eat and ensuring that what I eat is nutritious and healthy,” explained one healthy goal-setter. Fruit and veges should take up around 50% of the space on your plate. This way, you’ll have less room for the higher energy foods and you’ll be getting plenty of vitamins and minerals.
4. Eat breakfast
You’ve heard it many times before, but research shows that people who eat breakfast are less prone to snacking. A bowl of muesli or wholegrain cereal and a piece of fruit is a healthy choice, or go for filling poached eggs on toast.
5. Identify weak moments
“Think about the situations that often lead you to reach for the high-calorie foods,” says dietitian Dr Sarah Schenker. “If you can pinpoint when you’re most likely to make unhealthy eating choices – often when you’re short on time, bored at home or stressed at work – this will allow you to plan ahead.” Make sure you always have healthy snacks on hand, like fruit and unsalted nuts, and frozen homemade meals for occasions when there’s no time to cook.
