A healthy diet is not a strict rejection of foods that you like. Healthy eating is primarily based on feeling great, having more energy and being always healthy.
A healthy diet begins with what you do not eat, but how you eat. The right choice of food can reduce the risk of diseases such as heart disease, cancer and diabetes, and also protect against depression. In addition, a healthy diet will improve your health, increase energy, restore memory and stabilize your mood.
Expand the range of healthy food choices in order to maintain a healthy diet.
If you want to stay healthy as long as possible and do not rush to get old, listen to the wonderful advice about healthy nutrition given to us by modern dietology…
1: Set yourself up for success
To set yourself up for success, think about planning a healthy diet, as a number of small, manageable steps, rather than one big radical change. If you start a healthy diet gradually, then you will go to him earlier than you think.
Simplify the process itself. Instead of being too interested in counting calories or measuring portions, thinking about your diet in terms of color, diversify this process. Focus on finding the food that you like. And gradually, your diet will become more healthy and tasty.
Pass to a healthy diet gradually. The attempt to eat immediately in a new way usually crashes. Make better small steps, such as adding a salad or switching from butter to olive while cooking. Only after your small changes become a habit, continue to add healthy food to your diet.
Know why you need a healthy diet. You should not completely exclude those products that you like. The long-term goal of a healthy diet is to improve overall health, increase energy and reduce the risk of cancer and various diseases.
2: Moderation is the key
The key to any healthy diet is moderation. Because we all need a balance of carbohydrates, proteins, fats, fiber, vitamins, and minerals to maintain a healthy body.
Try not to think of some products as forbidden. When you forbid yourself certain foods, and then succumb to temptation, then you can begin to feel like a loser. If you are attracted to sweet or salty foods, do not deny yourself this, but try to eat them as little as possible.
Control the amount of food that you eat.
A healthy diet is primarily based on controlling the amount of food consumed. Do not overeat and just keep watch so that you do not stay hungry.
3: The main thing is not what you eat, but how you eat
Healthy eating is more than eating on a plate – that’s what you think about food. It is necessary that you at the moment when you eat, think about food as a source of energy, and not about what would be more to eat delicious.
Eat with others when possible. Food in restaurants can be not only delicious, but also useful, but also correct. Because if you eat in front of a TV or computer, then this can lead to overeating.
Take time to chew your food and enjoy your meal. Chew food slowly, savoring each slice. We are inclined to rush when we eat, but this not only entails a wrong metabolism, but also, hurrying, we can not enjoy the taste of food.
Listen to your body. From the table rise with the feeling of a small hunger, because the satiety of the body will feel only after some time.
Healthy breakfast. A healthy breakfast is the push to increase your metabolism. Metabolism in turn will not allow you to recover.
4: Eat fruits and vegetables
Fruits and vegetables are the basis of a healthy diet, they are low in calories and a high content of nutrients can saturate our body with vitamins and minerals. Eat fruits and vegetables of different colors.
Green fruits and vegetables: contain calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen blood and respiratory system.
Sweet vegetables: help to replace the sweet and flour in your diet.
Avoid: fruit juices that can contain up to 10 teaspoons of sugar per cup; Avoid juices that are diluted with water – the so-called nectars. Canned fruits are high in calories. Avoid fried fruits and vegetables, which also contain a lot of calories and fats.
Water is an important part of a healthy diet: it is about 75% of our body and helps to wash out toxins from our body. However, many people lack water. Dehydration of the body causes fatigue, low physical energy and headaches.
5: Eat more healthy carbohydrates and whole grains
In addition to the fact that whole grains are tasty and nutritious, they are also rich in antioxidants, which help protect against coronary heart disease, certain types of cancer and diabetes. Studies have shown that people who eat more whole grains tend to have a healthy heart.
Include whole grains in a healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find the kind of grain that you like the most.
Avoid: Peeled grains such as bread, pasta, and cereals, which do not have whole grains.
6: Enjoy healthy fats and avoid harmful fats
Good sources of healthy fats are needed to feed your brain, heart and cells, as well as your hair, skin and nails.
Monounsaturated fats: they include rapeseed oil, peanut oil, olive oil, as well as avocados, nuts (almonds, hazelnuts and pecans) and seeds (pumpkin, sesame).
Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids: found in fatty fish such as salmon, herring, mackerel, anchovies, sardines. Other sources of polyunsaturated fats are sunflower, corn, soy, linseed oil and walnuts.
Cut or eliminate from your diet:
Saturated fats are found mainly in animal sources, including red meat and dairy products from whole milk.
Trans fats S: they are found in vegetable margarines, crackers, sweets, biscuits, snacks, fried foods, baked goods, and other processed foods.
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7: Eat food with protein content
The protein gives us energy. Proteins in food are broken down into 20 amino acids, which are essential for growth and energy, and are necessary for the maintenance of cells, tissues and organs. The lack of protein in our diet can slow down growth, reduce muscle mass, reduce immunity, and weaken the heart and respiratory system. Proteins are especially important for children, the body of which grows and changes daily.
Here are a few recommendations for including protein in a healthy diet:
Try different kinds of protein. Beans, nuts, seeds, peas and soy products will open up new opportunities for healthy eating.
Beans: Black beans, sea beans and lentils.
Nuts: almonds, walnuts, pistachios.
Soy products: Try tofu, soy milk and vegetarian hamburgers.
Avoid salted or sweet nuts and stewed beans.
Monitor protein intake. Excessive protein intake is also not very good. Focus on equal portions of protein, whole grains and vegetables.
In a healthy diet, use a quality source of protein. It’s fresh fish, chicken or turkey, tofa, eggs, beans and nuts.
8: Take calcium and vitamin D to strengthen bones
Calcium and vitamin D are necessary for strong, healthy bones. Vitamin D is necessary for optimal absorption of calcium in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take vitamin D and calcium if you do not get enough of these nutrients from food.
Dairy products that are already fortified with vitamin D.
Dark green leafy vegetables, such as cabbage and greens.
Dried beans and legumes.
9: Limit sugar, salt and flour
For healthy eating, it is very important to limit the intake of sugar, salt and flour. It’s normal if you take sweets in moderation, but try to cut the sugar to a minimum. Sugar causes a sharp increase in energy activity, and as a result of rapid fatigue.
Sugar also causes such health problems as arthritis, diabetes, osteoporosis, headaches and depression.
The salt itself is not very harmful. But most of us consume too much salt in our diet. The daily norm of the body is 2300 mg per day, which is equivalent to one teaspoon of salt per day.
10: Create your own healthy eating plan
It all starts with a plan. A healthy diet also begins with planning. You can assume that you have already half taken a healthy diet, if you have a well-equipped kitchen, a booklet with quick and easy recipes, and many healthy snacks:
Plan a healthy diet for a week or even a month
Cook when you are comfortable
Cook always with a margin to freeze and put aside some of the food on the following days. This will save you time and money, and it is gratifying to know that you have prepared food at home, which expects you to be eaten by you.
Make sure that your kitchen always has ingredients:
- Fresh and frozen fruits and vegetables.
- Brown rice, white rice, whole grain pasta.
- Bread from whole wheat.
- Beans, lentils, black beans, peas, horse beans and Lima beans, frozen corn.
- Frozen fruits and berries to make cocktails or frozen desserts.
- Dark greens for salads, and also a salad superstructure, like dried fruits, nuts, beans and seeds.
- Fresh and dried herbs and spices.
- Healthy fats and oils for cooking, such as olive oil and rapeseed oil.
- Unsulphured nuts for snacks, like almonds, walnuts, cashews, peanuts and pistachios.
- Vinegar, red wine and rice vinegar for salads and vegetables.
- Cheeses like aged parmesan or blue cheese for intense flavor in salads, pasta and soups.
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