You want to eat healthy food and do not know where to start?
Very often people ask me how easy it is to change your eating habits to more healthy. The unequivocal answer to this question, so I have prepared for you an article from the 10 basic principles of a healthy and balanced diet. I invite you to the reading!
1. Eat more vegetables
As is well known, a healthy diet is regular providing the body with all the necessary nutrients in appropriate amounts and proportions. Vegetables contain a lot of ingredients, so should be the basis of any healthy diet. They are an invaluable source of vitamins, fiber and phytochemicals.
Eating vegetables in the food, you reduce the risk of certain cancers, diabetes, atherosclerosis and heart attack, have lower blood pressure and cholesterol levels.
According to the latest recommendations on diet, should consume 9 servings of fruits and vegetables every day. In practice, this means that the vegetables should be present in almost every meal.
2. Eat regularly, preferably 5 times a day
The most important thing to start your day with a healthy and wholesome breakfast. This will increase the efficiency of your body and prevent consumption of extra calories in the afternoon. In addition, regular meals every 3-4 hours to stabilize blood glucose levels and uskoret metabolism. Eating this way, you will ensure yourself a lot of energy during the day, protect yourself from the constant hunger and fatigue.
3. Enrich your diet diverse products
Make sure your daily menu includes foods from all food groups. There are six such groups - grains (breads, cereals, pasta products), milk and its products (yogurt, cheese, yogurt, buttermilk), fruit and vegetables.
The next group - it is meat, fish, and eggs. In a separate group include edible fats, ie, vegetable oils and animal fats (butter, lard). Last group of products - a sugar and confectionery products, consumption of which must necessarily be limited.
4. Avoid highly processed and artificial foods
Avoid fast food and ready meals, available in stores. These highly processed products do not carry any good - they contain a lot of preservatives and odor and flavor enhancers, e.g., aspartame, glucose-fructose syrup, or sodium glutamate.
In addition, they are rich in fat and salt, the excess of which is not a positive effect on health. Processed foods are also characterized by low or zero content of vitamins and minerals.
5. Drink more water
Water performs many functions in the body, is involved in many processes and is responsible for the transportation of nutrients. Consumption of adult liquid should be at a level of 1.5-2 liters every day and including the water contained in food, the number rises to 3-3.5 liters per day. Why this amount?
Daily during respiration through the urinary system and faeces lost an average of 2.6 liters of water. water loss even more on hot and windy days or during intense physical LOAD. In order for the body to function effectively, any loss of fluid must be replenished regularly.
6. Avoid candy store
Confectionery products are a source of empty calories. Thus, they supply the body with only a large amount of energy, the excess of which is deposited in the form of adipose tissue. Pastry Shop contain virtually no nutrients.
Excessive intake of simple sugars may lead to obesity, tooth decay as well as to disturbances in blood glucose level and, consequently, to diabetes. It is therefore necessary to limit the consumption of sweets and confectionery or select those that contain natural sweeteners such as stevia.
7. Limit salt
According to the WHO, the daily dose of sodium chloride should be 5 grams (a teaspoon). In reality, the average person salt intake reaches 15 grams per day. This is due to the fact that the salt is present in foods as a natural component, and is also added to foods during their industrial processing. Also, large quantity of sodium chloride is used in cooking.
So try not to add salt, seasoning food until other spices. Avoid excessive consumption of smoked, canned and highly processed foods.
8. Replace hot on baking
We all like to fry - it is one of the fastest ways to heat treatment popular products especially meat. However, quickly - not to say useful. During frying form carcinogenic compounds. In addition, most people do not know how to properly roast and does not know which oils to use and at what temperature to cook. And one tablespoon of oil - 90 is empty and totally unnecessary calories. The simplest solution of all these problems - go to baking or frying to reduce to a minimum.
9. Limit the consumption of meat
Advantages of the use of large quantities of meat are very small compared with the damage that they can cause. This applies mainly to increase the risk of lipid disorders and atherosclerosis, some cancers, diseases of the cardiovascular system or chronic acidification of the body. In addition, often Myalo consumed in the form of low-quality canned food, which is especially dangerous for the health.
Of course, you do not need to go directly to vegetarianism. If you like meat, you can not imagine life without it, just eat it less often and choose only lean, high-quality products.
10. Change your eating habits
The introduction of all the principles of a healthy diet may seem very complicated in your life. As a result, few people can turn over your menu "upside down" and all of a sudden start eating 100% healthy foods. As the wise saying goes, "Rome was not built at once." Therefore, as a nutritionist, I recommend to make changes in the least invasive and always in small steps.
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