Studies show that longevity comes from eating right.Here’s how to get started | News

(CNN)-Living a longer and healthier life can start with your diet. You can add up to 13 years to your life Recent studies have shown that eating a small amount of lean or processed meats and eating more fruits and vegetables, legumes, whole grains, and nuts.

by studyThe greatest benefit of longevity was found by eating more legumes, including beans, peas and lentils. Whole grains that are whole seeds of plants; nuts such as walnuts, almonds, pecans, and pistachios.

The plant-based diet Win the highest nutritional honor.. In fact, dieting can be as vital a sign as blood pressure, body temperature, and pulse rate, says Dr. David Katz, a preventive and lifestyle medicine and nutrition expert. Published research How to use food as preventive medicine.

Are you ready to be healthier? Here are five expert recommended ways to better change your diet.

1. Track your current diet

Many of us eat unknowingly because we don’t really understand everything we eat. That’s why it’s the first step to be aware of your true eating habits, said Kathleen Zelman, a dietitian and registered dietitian.

“Write down everything you eat in a day and include details such as time, place, and other factors that affect your diet,” Zelman said. “Then sit down, take a closer look and plan for ways you can do better.”

Don’t try to be perfect when you start changing your diet, she added. “Instead, look for a small step that you can maintain. Then do it again next week.”

2. Plan for success

“We eat what surrounds us,” said Dr. Tom Riffy, who teaches a continuing education class on nutrition and metabolic syndrome at Harvard Medical School.

He proposes to change the food environment of homes, jobs, cars, etc. by planning ahead. Don’t forget your trip, packed with healthy lunches and snacks. “Before arriving at the hotel, we’ll stop by the grocery store so that we can keep the room in stock as well as the house inventories,” he said.

Try this recipe: Roasted almonds spiced with Za’atar and rosemary

Stock your pantry Using a healthy staple food allows you to rely on busy nights and is another way to make a successful transition to a healthier diet.

3. Remove sugar from breakfast

Start your day with a healthier bang by removing sugar from your breakfast. Dyna Alonson is the Chief Dietitian for Diet ID with a focus on dietary assessment and changes in health behavior.

“There are so many benefits to cutting sugar from the first meal of the day,” she said. “Blood sugar levels remain constant. Energy and creativity remain high, which keeps you in shape for the day.

“Breakfast is a meal that most people eat every day, so rethinking breakfast is a powerful approach to changing habits,” she said. “If sugar isn’t the rule, people learn to love sugar and it becomes a habit.”

4.1 Make the food meatless

The easiest way to start eating more plants Replace your daily meat-based diet with a plant-based or grain-based choice, Experts say. Let’s start with lunch. Adding lentils, whole grains, and beans to a meatless salad will slowly raise your blood sugar and give your brain the energy it needs to survive the afternoon upset. It also reduces binge eating at night, experts say.

Try this recipe: Warm farro rain salad of pomegranate

5. Eat what you like

Everyone knows that eating fruits and vegetables is good for us, but they are usually not our favorite foods. But to maintain this new habit, Alonson says, you need to enjoy enjoying delicious and healthy food.

“It’s never a punishment, it’s always a reward because you can enjoy a healthy diet. Understand what you love,” Alonson said. “Do you like barbecue? Roast cauliflower while rubbing it on the barbecue. It’s delicious!

“Work with an expert or think of ways to incorporate the tastes of your favorite foods into your daily life so that you can get into the habit of eating those foods,” she said.

Food is part

However, food alone cannot guarantee a longer and healthier life. Daily exercise is important -And it doesn’t have to be in the gym. Studies show that traveling as often as possible each day, such as taking a walk in nature, can improve your health and reduce stress.

Includes other factors that affect your lifespan Stress managementWalking around 8 hours of quality sleep, When Have an intimate and loving relationship..