7 Strategies to Form Healthy Eating Habits, According to RDs

the latest tech news, global tech news daily, tech news today, startups, usa tech, asia tech, china tech, eu tech, global tech, in-depth electronics reviews, 24h tech news, 24h tech news, top mobile apps, tech news daily, gaming hardware, big tech news, useful technology tips, expert interviews, reporting on the business of technology, venture capital funding, programing language

7 Strategies to Form Healthy Eating Habits, According to RDs
© Provided by Real Simple Getty Images

At Real Simple, we don’t believe in food guilt or “detox diets.” Sometimes it’s just gratifying to nourish ourselves with wholesome foods and add healthy habits to our routines. These seven dietitian-endorsed strategies, plus easy recipes, will help you feel your best.

Feed Your Gut

the latest tech news, global tech news daily, tech news today, startups, usa tech, asia tech, china tech, eu tech, global tech, in-depth electronics reviews, 24h tech news, 24h tech news, top mobile apps, tech news daily, gaming hardware, big tech news, useful technology tips, expert interviews, reporting on the business of technology, venture capital funding, programing language

It’s mind-blowing how critical gut health is to overall wellness. “Millions of good bacteria in your gut impact digestion, and about 70 percent of the immune system resides there,” says dietitian Maya Feller, RD, author of The Southern Comfort Food Diabetes Cookbook. “It’s also where some of the body’s mood-supporting neurotransmitters, like serotonin and dopamine, are produced.” One of the best ways to improve your gut health is to eat plenty of foods rich in probiotics, such as yogurt, kefir, kimchi, miso, and refrigerated sauerkraut. Kombucha—essentially a fizzy, fermented tea—is another good source. Feller suggests looking for bottles with less than five grams of added sugar per serving. And keep in mind that kombucha contains a very small amount of alcohol, a byproduct of the fermentation process.

This recipe pairs kombucha with zesty lime, punchy ginger, and tart pomegranate juice, creating a refreshing drink that will get you through that afternoon slump.

Global Tech News Daily

Get the recipe

7 Strategies to Form Healthy Eating Habits, According to RDs
© Provided by Real Simple Kombucha Pomegranate Tonic

Start Savory

One easy switch is to ditch added sugars at breakfast. You can still eat fruit, but be aware that muffins, many boxed cereals, and even some yogurts and coffee drinks contain a lot of added sugar. “Those sweet foods don’t usually offer much in the way of fiber, protein, and healthy fats,” says Katie Sullivan Morford, RD, author of the cookbook Rise & Shine. “So you’re starting your day off on a sugar high, without the other nutrients to give you sustained energy.” Morford often gravitates toward savory toasts in the morning, such as smashed avocado on whole-grain bread with thinly sliced radishes and cucumbers. Eggs make regular appearances as well. “Eggs are a mini miracle food,” she says. “There’s so much good nutrition inside that shell, including protein, vitamin D, and important antioxidants.”

Global Tech News Daily

This savory plate includes sautéed hard-boiled eggs with jammy yolks, served alongside creamy hummus, fluffy warm pita, and fresh herbs.

Get the recipe

7 Strategies to Form Healthy Eating Habits, According to RDs
© Provided by Real Simple Sautéed Hard-Boiled Eggs Breakfast

Go Fish

Eating seafood once or (bonus!) twice a week is an easy nutrition boost, Feller says. “Salmon is an excellent source of omega-3 fatty acids, which are essential nutrients, especially for brain and cardiovascular health.” Get more salmon on your plate by taking advantage of a high-quality canned version—it’s an affordable and versatile pantry staple with the health benefits of fresh fish. “Look for fish packed in BPA-free aluminum cans, with a third-party certification of sustain-ability,” Feller says. We like the Wild Planet brand, which follows Monterey Bay Aquarium Seafood Watch guidelines.

These burgers, which take less than half an hour to whip up, are made with canned salmon, mayonnaise, fresh lemon juice, horseradish, Dijon mustard, breadcrumbs, and more.

Get the recipe

7 Strategies to Form Healthy Eating Habits, According to RDs
© Provided by Real Simple Speedy Salmon Burgers

Hydrate Wisely

You know you should drink water throughout the day. “Even low levels of dehydration can make you fatigued, so drinking enough helps optimize your energy,” says Ellie Krieger, RDN, a television personality and cookbook author. But you can stop being so rigid about the ol’ eight-glasses-a-day advice, she says. The amount of water your body needs depends on your metabolism, activity level, and climate, she explains. “Most people need between 9 and 13 cups of total fluid a day, which includes the liquid you get from soups, smoothies, water-rich foods, and anything else you drink, even tea and coffee.” Aim to get at least half your fluid needs from water. If you aren’t a fan of plain H2O, pretend you’re at a spa and add cucumber slices, berries, grapes, or a twist of citrus.

This water gets a refreshing burst courtesy of cucumber slices and fresh lime juice.

get the recipe

7 Strategies to Form Healthy Eating Habits, According to RDs
© Provided by Real Simple Cucumber and Lime Spritzer

Shrink Your Eating Window

Sometimes it’s less about what you eat than when you eat it. Enjoying your meals within a 12-hour time frame each day can help reduce inflammation, improve gut health, and boost energy. This is basically the gentlest form of intermittent fasting, says Carolyn Williams, PhD, RD, author of the upcoming One-Pot Meals That Heal. “The 12-hour window is so doable. Perhaps you only eat between 7 a.m. and 7 p.m. Black coffee, plain tea, and water don’t count.” At the 12-hour mark, the body goes into “fasting mode” and begins to rely more heavily on body fat for energy. “This fat usage triggers hormonal adaptations that can lead to improvements in insulin sensitivity, fasting blood glucose, blood pressure, triglycerides, and other inflammatory blood markers,” Williams says. Contrary to what you might think, hunger and cravings tend to decrease. And not only do you get the benefits of fasting, but chances are you’ll sleep better when your tummy isn’t busy digesting that hearty late-night snack. (If you have diabetes or another health condition, check with your doctor before trying intermittent fasting.)

Plan Your Snacks

Knowing what you’ll nosh on between meals means saying buh-bye to spontaneous trips to the vending machine or, um, ice cream in your freezer. “Having a snack plan is a way to take care of yourself so you don’t deny your hunger or end up with something that won’t really energize you,” Morford says. Whether you buy or DIY your snacks, make sure they are truly satisfying, in both the taste and satiety departments. Walnuts are a smart choice, Morford says: “They’re a triple threat, since they have healthy fats, protein, and fiber. Just a small handful will fill you up without destroying your appetite at mealtime.”

This recipe calls for walnuts to be coated in a sweet and savory combo of honey and paprika, which transforms the nuts into an irresistible snack.

Get the recipe

7 Strategies to Form Healthy Eating Habits, According to RDs
© Provided by Real Simple Honey Paprika Walnuts

Eat In Color

Even in the dead of winter you can find beautiful, seasonal fruits and vegetables, so play up the produce! “When you eat a variety of colors, you get a fuller spectrum of nutrients and antioxidants,” Krieger says. “It’s amazing how powerful this one simple step can be for your long- and short-term well-being.” Plus, a colorful plate is both enticing and mood-boosting. To ensure you have plenty of produce at your fingertips, Krieger recommends stocking up on frozen fruits and veggies in addition to fresh. “And don’t be afraid to get precut or prewashed veggies if that makes produce prep seem more doable for you.”

Here, roast chicken gets a healthy pop of color thanks to citrus fruits, arugula, radicchio, and more.

Get the recipe

7 Strategies to Form Healthy Eating Habits, According to RDs
© Provided by Real Simple Warm Roast Chicken Salad

Food Styling By Ali Ramee; Prop Styling By Audrey Davis

News Related


Third Ebola patient dies in DR Congo

The third Ebola patient in northwest Democratic Republic of Congo has died, the World Health Organisation says, the latest fatality in an outbreak first reported last month. The 48-year-old man ... Read more »

UK Labour leader probed on 'virus breach'

UK police say they will investigate opposition leader Keir Starmer over a potential breach of COVID-19 lockdown rules in 2021 after receiving significant new information, delivering an embarrassing blow to ... Read more »

Beijing nervous, COVID cases not dropping

Beijing residents are fretting over tightening COVID-19 curbs in its biggest district and dozens of new cases reported daily as China's leaders reiterated their resolve to battle the virus and ... Read more »

US health authorities warn of clot peril with Johnson & Johnson COVID vaccine

Blood clots have ended high hopes for Johnson & Johnson’s one-shot vaccine vaccine. Photo: Getty Live US regulators are strictly limiting who can receive Johnson & Johnson’s COVID-19 vaccine due ... Read more »

Far West hospitality venues feeling impacts of COVID on staffing numbers and work

Far west hospitality venues say they are running on bare minimum staffing numbers as COVID impacts their operations. Key points: A number of local venues are considering, or have reduced, their opening ... Read more »

COVID in WA: Third dose vaccine milestone reached as daily cases fall below 10,000

WA has marked a long-awaited vaccine milestone, a day after COVID cases reached a record peak. The Health Department has reported the third dose vaccination rate has reached 80.1 per ... Read more »

FDA restricts use of Johnson & Johnson COVID vaccine due to blood clot risk

The Food and Drug Administration put rigid limits on who can receive Johnson & Johnson’s one-dose COVID-19 vaccine on Thursday, saying the vaccine should only be given to people who ... Read more »

WHO says true pandemic death toll is 15 million — not six million

Live Nearly 15 million people were killed either by coronavirus or by its impact on overwhelmed health systems during the first two years of the pandemic,  the World Health Organisation estimates. ... Read more »

WHO links 14.9mln deaths to COVID-19

Nearly 15 million people were killed either by coronavirus or by its impact on overwhelmed health systems during the first two years of the pandemic, the World Health Organisation estimates. ... Read more »

Eleven African countries in 5th COVID wave

COVID-19 infections are on the rise in Africa but are becoming less and less fatal, an Africa CDC official says. Countries experiencing their fifth wave of cases are seeing tallies ... Read more »

Omicron 'just as severe', US study says

The Omicron variant of COVID-19 is intrinsically as severe as previous variants, unlike assumptions made in previous studies that it was more transmissible but less severe, a large study in ... Read more »

Elderly man in Shanghai wakes up in a hearse on the way to the morgue after wrongly being declared dead

COVID has taken a huge toll on the elderly all over the world. But it appears the authorities in China may have been a little over-zealous in the case of ... Read more »

‘No end in sight’: In Beijing, fears of Shanghai-style lockdown

Officials in Chinese capital have designated 518 coronavirus outbreak sites amid growing fears of a city-wide lockdown. Read more »

COVID in WA: State reports more than 10,000 daily cases for first time in the coronavirus pandemic

WA has reported more than 10,000 daily cases of COVID for the first time in the pandemic, just days after the mask mandate and other restrictions were dropped. WA Health ... Read more »

Western Australia records more than 10,000 new Covid-19 cases

Western Australia has recorded 10,000 new cases of Covid-19 overnight, surpassing the original prediction for the peak of the Omicron wave. The spike in infections comes less than one week ... Read more »

NSW push vaccines with flu on the rise

Cases of flu in NSW have more than doubled in recent weeks, leading to a spike of hospitalisations. Chief Health Officer Kerry Chant said there were more than 1024 cases ... Read more »

Victoria becomes the first state to record over 3000 Covid deaths

Victoria has hit an unwanted Covid milestone after becoming the first Australian jurisdiction to record over 3000 deaths due to the virus. The Victorian Department of Health reported 14 new ... Read more »

IMAGE: Pilot program offers free flu vaccines

IMAGE: Pilot program offers free flu vaccines News Video Read more »

Can I get the flu jab if I've just had COVID-19? What you need to know about winter with both viruses

Flu season has officially arrived, with Australia already seeing thousands of cases of the virus. Both COVID-19 and influenza are now circulating in the community, and health authorities are pleading with people to ... Read more »

US Secretary of State Blinken has COVID-19

The US State Department says Secretary of State Antony Blinken has tested positive for COVID-19 after attending the White House Correspondents' Dinner and related events over the weekend. Spokesman Ned ... Read more »

Virus cases dip except in Americas, Africa

The World Health Organisation says the number of newly reported coronavirus cases and deaths globally has continued to fall in the last week, continuing a decline that first began in ... Read more »

COVID in WA: State tallies record 9782 daily coronavirus cases

WA has reported a record 9782 daily COVID infections less than a week after dropping the majority of restrictions designed to contain the virus. However, the number of people in ... Read more »

SA to change virus management

South Australia will change how it handles the ongoing COVID-19 pandemic as it prepares to end the state's emergency management declaration. The new Labor government has introduced legislation to amend ... Read more »

Three new Omicron subvariants in Australia

Three new Omicron subvariants have reached Australia and health authorities say people who contract the virus should wait three months before getting their next COVID-19 vaccination. Associate Professor Stuart Turville ... Read more »

Outcome on COVID vaccine IP waiver: WTO

The four main parties to negotiations on an intellectual property waiver for COVID-19 vaccines have prepared an “outcome document” for approval by the broader membership. World Trade Organisation director-general Ngozi ... Read more »

Beijing tests, Shanghai eases some curbs

Some of Shanghai's 25 million people have managed to get out for short walks and shopping after enduring more than a month under a COVID-19 lockdown while China's capital Beijing ... Read more »

Regional post-COVID mental health crisis

The demand for regional mental health services has spiked since the coronavirus pandemic, forcing many psychologists to close their books because they can't keep up. It's been described as a ... Read more »

Beijing preparing for major COVID-19 spike

Beijing is preparing new hospital facilities to deal with a spike in COVID-19 cases, even though the numbers of new cases remain low. A 1000-bed hospital at Xiaotangshan in the ... Read more »

Experts warn of possible renewed flu spike

Health experts are warning of a renewed spread of seasonal flu after two years of COVID-19 restrictions left fertile ground for the potentially deadly bug to spread. The number of ... Read more »

Hong Kong to further ease COVID curbs

Hong Kong will further ease COVID-19 restrictions, allowing bars to open until 2am and doubling the number of diners permitted at a table, as cases in the global financial hub ... Read more »

ACT to drop COVID-19 vaccine mandates for healthcare workers, teachers in Canberra

Workers in healthcare and education settings across Canberra will soon no longer be required to be vaccinated against COVID-19, the ACT Health Minister has announced. Key points: Workers in disability and ... Read more »

Victoria and NSW record almost 20,000 Covid cases in 24 hours

Victoria and NSW have experienced big increases in their daily Covid numbers, with the states recording more than 19,000 new cases combined. NSW recorded 9656 infections in the 24 hours ... Read more »

COVID in WA: Infections track up with one historical death reported

Reported COVID infections tracked back up on Tuesday to 7929 with small increases also recorded in the number of people in hospital and ICU. One historical death was also reported, ... Read more »

COVID variants detected in SA for first time as health authorities also prepare for flu

South Australia's public health chief has issued a warning to parents about reduced flu immunity ahead of winter, as new COVID variants are detected in the state. Key points: SA has recorded its ... Read more »

COVID-19, flu winter resurgence predicted

Authorities are warning the easing of COVID-19 restrictions will see a spike in transmissions as well as a resurgence of flu this winter. Acting Australian Chief Medical Officer Sonya Bennett ... Read more »

Coronavirus Watch: Catch COVID this summer? Don't expect an Airbnb refund

If you catch COVID-19 ahead of your summer vacation, don’t expect an Airbnb refund. More than two years after the start of the COVID-19 pandemic, Airbnb says it will no ... Read more »

COVID setback for Shanghai, Beijing braces

China's commercial capital of Shanghai has been dealt a blow as authorities reported 58 new COVID-19 cases outside quarantine areas, while Beijing pressed on with testing millions of its people ... Read more »

Tourists return as NZ pandemic rules ease

New Zealand has welcomed back tourists from the US, Canada, Britain, Japan and more than 50 other countries for the first time in more than two years after dropping most ... Read more »

'Unprecedented' code white for three days as Mount Gambier hospital battles staffing shortages

South Australia's largest regional hospital was placed under a code white rating for three days last week, in what is understood to be a first for the facility.  Key points: ... Read more »

COVID in WA: Elective surgery opens up as virus cases remain steady

WA has recorded 5847 new COVID cases and zero deaths to 8pm on Sunday night, as private hospitals resume taking bookings for elective surgery for non-essential procedures. The numbers are ... Read more »