15 Nutrition tips for improving your health

To stay healthy, you don’t have to germinate wheat, weigh portions, and give up your favorite chocolates. We have put together simple tips to help you start eating right. We understand why it is important to eat your fill and carefully read the labels.

15 Nutrition tips for improving your health

Use the plate method

This method was developed by scientists from Harvard. You don’t have to weigh food or count calories. Just divide the plate into four equal parts. Fill one with proteins: meat, fish, cottage cheese, eggs, beans, and so on. Another – complex carbohydrates: cereals or starchy vegetables. And the remaining two – are vegetables and fruits. For convenience, you can buy a plate with divisions. How it looks can be seen here.

Plan your menu ahead of time

Healthy eating requires variety. You should try to include in the menu different sources of proteins, carbohydrates, and healthy fats, and eat local products and seasonal vegetables and fruits. To do this, you can try to plan the menu in advance. Schedule meals for the week in such a way that the ingredients do not repeat. For example, cook fish or seafood twice, cook chicken or turkey once, and the rest of the days try vegetarian protein sources such as beans, mushrooms, or tofu. 40+ Unique Unusual Company and Shop Names to Inspire

Plan your snacks

If you leave home for a long time, think in advance about what you will eat. You can take along nuts, dried fruits, sliced \u200b\u200b vegetables, fruits, or a homemade sandwich. If you don’t feel like messing around with containers, decide what and where you will buy. You can have a bite to eat in proven cookery or take a banana and kefir in the supermarket. The plan will help you not to fill up on sweets and burgers in the first fast food that comes across and continue to eat right even outside the home.

Choose less semi-finished products

The less processing the products have gone through, the better. Factory semi-finished products and sweets are generally best avoided. They often add too much salt, sugar, and fat. For example, it is more useful to take natural unsweetened yogurt and put honey, sugar, or jam into it yourself. This way you can control the amount of sweetener.

Pay attention to the amount of sugar

According to the WHO, added sugar should be no more than 5-10% of the daily calorie intake. This is about 6-12 teaspoons of sugar. It turns out that it is quite possible to afford your favorite chocolate bar or ice cream, but it is better to choose one thing.

If you are healthy, sweet fruits and berries can be eaten without restrictions. Honey, agave syrup, or other natural sweeteners should not be abused. These are concentrated foods, so the daily allowance is the same as for regular sugar, no more than 10% of the daily calorie content. Artificial sweeteners also do not help to eat right. Elena Motova writes that the safety of many sweeteners has not been proven, so they should not be included in food for pregnant, lactating, and children. In addition, they can increase appetite. 30+ Best Russian Cosmetics & Skin Care Brands

Respect feelings of hunger and satiety

There is no rule by which one could calculate the universal portion size for everyone. The need for food depends on age, weight, physical activity, and metabolism. Nutritionist Albina Komissarova says that all people are different and distribute food differently throughout the day. Even the daily needs of the same person can vary. It’s normal to eat first, second, and compote for lunch today, and have a light sandwich tomorrow.

The most accurate way to determine the amount of food you need is to listen to feelings of hunger and satiety. Sits down at the table when you really want to eat, not when it’s time for dinner. And finish when you’re full, not when your plate is empty. If there is no habit of listening to the body’s signals, it can be difficult at first. Elena Motova advises keeping a hunger and satiety diary. Write down how you feel throughout the day on a scale from “unbearably hungry” to “overeating.” The goal is to learn to sit down at the table with a pronounced, but not excessive feeling of hunger and finish the meal when you are full, but not full.

Try to eat at the table

You should not eat on the run, at your desk, or under your favorite TV series. So it is more difficult to track the feeling of satiety, and there is less pleasure from delicious food. Nutritionist Elena Motova advises eating in detail. Beautifully set the table. Take your time and focus on your feelings. Listen to your body when choosing food and stop when you feel full.

Don’t give up on your favorite treats

Do not divide food into “bad” and “good”. This will not help improve nutrition: a “healthy” snack may have more calories than a “bad” one. And “good” food will not necessarily make nutrition healthier: it is unlikely that you will be able to eat unleavened oatmeal in the water for years. Sooner or later there will be a breakdown.

Healthy eating is not a temporary diet, but a system that can be followed for a lifetime. Therefore, you need to eat deliciously every day, and not just on holidays and weekends. There is nothing wrong with treats if most of the diet is made up of natural and varied products.

Drink as you thirst

“Water torture is canceled!” Elena Motova says. The body of a healthy person feels when there is not enough moisture. And sends an unambiguous signal in the form of thirst. Keeping a bottle of water handy is a good idea. But drinking through force is not worth it. In addition, the daily need for water can vary, and we successfully get some of the liquid from food.

To eat healthily, cut down on sugary drinks. Safe choices are water, coffee, and various types of tea without sugar. If you want variety, you can try adding berries, fruits, and aromatic herbs to the water.

Eat fruits and vegetables of different colors

A diet rich in vegetables and fruits can reduce the risk of heart disease and stroke, solve digestive problems, and normalize appetite. To get the most benefit, try to eat fruits and vegetables of different colors. Going to the store, you can set yourself the task of collecting a vegetable rainbow. Let there be more different types of vegetables and fruits at home than sweets.

Start every meal with a vegetable plate

It is recommended to eat five servings of vegetables per day. One way to achieve this is to start each meal with a vegetable plate. Cut different vegetables, fresh or boiled. Arrange them nicely. If you like, you can serve them with sauce. Mixed coconut cookies without flour: Ingredients, Preparation

Don’t rule out foods without a doctor’s prescription

Nutritionist Elena Motova says that the fashion for diets is changing. Some time ago, everyone reduced the amount of fat. Today, carbohydrates are being demonized. It is fashionable not to eat gluten, replace regular milk with plant-based one, and so on.

Proper nutrition is a varied diet. Excluding food, groups are only on prescription. The same celiac disease – gluten intolerance – affects only 1% of the world’s population. For the rest, a strict gluten-free diet is pointless and sometimes even harmful. By refusing a number of products, a person can deprive himself of some vitamins and minerals. 18 healthy habits for a healthier body and a happier mind

Try new dishes

Make it a rule to cook a new recipe once a week. It’s great if from time to time you try unusual foods and master as many ways of cooking as possible: boiling, stewing, steaming, baking. This will help you eat more varied and enjoy your food more.

Swap white flour for whole wheat flour

Whole grains contain vitamins and minerals, normalize cholesterol levels, prevent blood clots and reduce the likelihood of certain types of cancer. It’s a good idea to include as many unprocessed grains as possible in your diet and to replace white flour products with whole grains. For example, switch to whole grain bread and pasta. 5 Ways To Control Cholesterol: Get Rid Of High Cholesterol By Sitting At Home

Roast the Right Way

To make fried homemade food less harmful, it is enough to follow a few principles. First, choose the right oil for frying. For example, sunflower, sesame, rapeseed, and baked. Secondly, do not overheat the pan. If the oil starts to smoke, it is better to pour it out and start over. Third, do not fry for too long. You can lightly stew meat or vegetables and then bring them to readiness in another way: stew under the lid or bake in the oven. What is Apatite? Properties, Benefits, Colors

Leave a Reply

Related Articles

Back to top button

We need Your Help!

If you enjoy our content, please support our site by disabling your ad blocker. We depend on ad revenue to keep creating quality content for you to enjoy for free.