Top 5 healthy eating habits to adopt in 2015

It’s never too early or too late to adopt healthier eating habits. Here’s some simple, effective advice on the top 5 healthy eating habits to adopt, written by Professor Elmarie Terblanche, a sports scientist and chairperson of the Department of Sports Science at the University of Stellenbosch.

Eating habit #1: Break the fast to shed the kilos

It is a consistent finding in scientific research that those who eat breakfast, have fewer problems with cravings during the day, have better concentration during the day and can maintain a healthy weight. If you can’t eat early in the morning, take breakfast to work and eat before 10:00 am.

healthy-food

Eating habit #2: Beat the cravings (and your eggs)

Whenever you eat carbohydrates, but especially in the morning on an empty stomach, you will have a sugar rush with a concomitant and spectacular drop in blood sugar levels within 2 hours after your meal. This will make you feel lousy, sleepy and hungry again. Instead, load your breakfast with protein and fibre. This will not only prevent the sugar rush, but will also make you feel satisfied for longer.

Eggs

Eating habit #3: Take a breather before your second helping

This is how long it takes your brain to realise that food has arrived in the stomach and that your appetite is actually satisfied.

Eating habit #4: Eat breakfast like a king, lunch like a prince, and dinner like a pauper

It is not as if your food is metabolised differently in the evening, but more that we tend to eat larger portions in the evening. Studies have shown that eating late in the day may be less satisfying than eating the same amount of food earlier in the day. Also, in the evening our food and snacks are likely to be high in fat and calories.

Eating habit #5: Follow the French – savour every bite

Ever wondered why the French look so good? Despite their healthy consumption of bread, cheese and wine, they rate as one of the few countries where less than 10% of the population is obese. How do they do it? In France, every meal is an occasion, where people sit down at lovely laid tables with friends or family and they share a leisurely meal. Not possible in your daily routine? At least have the rule that you don’t eat if you are not seated at a table. So no eating in the car, while standing in the kitchen, or behind your desk in the office. Take a break, breath and think about the meal you are having.

Friends dining