Can you control your weight by the size of your plate?

When it comes to eating healthily, it's not just your diet that's important. It's also how you eat that matters. For example, eating mindfully can improve digestion and help maintain weight. That's because eating mindfully means being more aware of your hunger and satiety, which can help prevent overeating.

The more aware you are of what you eat, the more likely you are to choose healthy and balanced meals. The size of your plate is also important for maintaining healthy eating habits. For example, less food on a smaller plate seems to make more food seem more filling. In a society where overeating is common, having the right size plate can help you have a more balanced diet.

Well, when it comes to staying healthy, eating nutritious foods is one of the best things you can do to take care of your body. If you want to eat more nutritiously but don't know how, here are some easy changes that will benefit your health.

1. What is not in our diet…

A lot of unusual or unconventional foods that may not be a normal part of your diet are packed with nutrients and microorganisms that can provide many health benefits. Take sea vegetables for example. They have been around for thousands of years and are a staple food in traditional Asian and coastal cultures. These vegetables are packed with nutrients and contain antioxidants (molecules that neutralise harmful 'free radicals' in the body), essential fatty acids, fibre, iodine and protein that are not found in foods grown on land.

The unique growing conditions and biological adaptations of sea vegetables create a unique nutrient profile that makes them a valuable food. Some of the benefits of sea vegetables include being anti-cancer and antiviral, preventing blood clots, controlling cholesterol levels, and being rich in antioxidants. Consuming sea vegetables may also help prevent heart disease and non-alcoholic fatty liver disease.

Some sea vegetables like algae can be added to other foods to enhance their flavor and health benefits. Research shows that adding algae to foods like 'cheddar cheese' and toasted bread is a great way to increase protein intake.

The blue-green algae spirulina is particularly beneficial because it is rich in vitamins, minerals, antioxidants and protein. It is also used as a dietary supplement by NASA astronauts during space missions. Similarly, bitter greens – such as dandelion, beet and mustard greens – are all rich in nutrients and have antioxidant properties.

Fermented foods like kimchi, sauerkraut and kefir have been linked to a lower risk of chronic diseases like heart disease, type 2 diabetes and cancer, and better weight management. They're also rich in 'probiotics', which promote gut health and improve digestion.

2. Use spices

Using various herbs and spices while cooking not only enhances the taste of your food, but they also offer numerous health benefits. Spices like turmeric, ginger, garlic, cinnamon, cloves and oregano are believed to have antioxidant and anti-inflammatory properties due to the chemical compounds present in them.

Many of these chemical compounds complement each other and may ward off a number of diseases including heart disease, chronic inflammation and diabetes. Cinnamon also helps control blood sugar levels which is especially important for managing diabetes. Ginger, mint and fennel are associated with better digestion. But if you want to improve your immune health then you should include plenty of garlic and oregano in your diet.