Nine Tips for Eating Healthier
Everyone wants a healthy diet these days. But it is not always easy to know which are the first steps to change eating habits, which go far beyond the choice of food. Both what you put in the grocery cart and the way and place you make your meals influence your diet. Here are some tips that will help you put more healthy habits into your routine.
1) Eat fresh food whenever possible. Try to make at least 10 different choices per day (of colors and flavors). This way you will be experimenting with a good variety of nutrients. For example: Milk + fruit + nuts and oats in the morning Salad + brown rice + beans + chicken breast + braised beans at lunch Yogurt + fruit in the afternoon snack Fish + potatoes + broccoli at dinner Only 10 healthy varieties single day!
Try to write a five-day diary with everything you eat and drink, including the amounts ingested
2) Chew your food well. Chewing is the first stage of digestion. Food that is not well chewed will take longer to digest. Many symptoms of poor digestion can be relieved if the food is well-chewed before it is swallowed.
3) Drink 1 liter to 1.5 liter of water per day. It can be in the form of natural juice, water-rich fruits (such as watermelon), herbal or fruit teas or even water with a lemon slice to give a taste. Do not overdo coffee and black tea, which are diuretics and may increase the excretion of vital minerals. Alcoholic beverages are also not included in this list.
4) Make your food diary. Try to write a five-day diary with everything you eat and drink, including the amounts ingested. Count the variety of foods you eat in a day and see if there are foods that have become habitual, that is, they are always repeated. Try to vary foods that become very common.
5) Avoid fried or burned foods, hydrogenated vegetable fat and excess animal fat. Burnt meals contain free radicals that can "hurt" our body cells.
6) Limit the consumption of refined sugar, processed food with chemical additives, and decrease the intake of alcohol, coffee, and black tea.
To minimize these effects of free radicals try to ingest antioxidants found in red wine, > 7) Eat nuts, nuts and seeds daily to ensure the intake of essential fatty acids. Try Pará nuts, almonds, pumpkin seeds, sesame and sunflower. Eat greasy fish (salmon, sardines, herring) at least three times a week and try cold pressed oils in the salad.
8) Make sure you are ingesting fiber (25 to 35g a day) in your day to day and water enough that your bowel movement is active. We find fibers in fruits, vegetables, whole foods, legumes (beans, peas, lentils, chickpeas).
Cooking your own food is great for your health, especially if you follow my tips in this article. Awareness of food and nourishment helps build a positive "relationship" with food and turns it into a pleasurable act. But when it comes to consuming your kettle, some care may benefit your health, your organization and, as a consequence, your weight loss.
Chicken is present in the diet of most people. Because it is a source of lean protein, it is widely consumed by those seeking a healthier and more balanced diet. A study by the University of Oxford (USA) found that the visible white stripe in the meat says a lot about it. of the quality of the chicken produced in the United States.