How to start taking care of yourself and switching to a healthy diet: 5 steps
Want to make the switch to healthy eating but don't know where to start? We can tell you.
Food should be a source of energy and health, not extra weight. Here are some simple tips to help make eating healthier:
- Limit salty foods, sugary drinks, sweets, sausages, smoked meats, and alcohol.
- Avoid fatty foods, excessive calorie intake.
- Replace highly industrially processed foods with natural ones.
- Enjoy variety - the more healthy foods in your diet, the more complete it will become.
- Stick to healthy habits even when you eat out.
The healthy eating model involves choosing foods wisely:
- Remember that your diet should definitely include fruits and vegetables - fresh, frozen, canned. In the latter case, look carefully at the composition of the product, so that there was no excess salt, sugar and preservatives.
- Choose whole-grain products: uncooked brown rice, oatmeal, buckwheat, spelt, whole-grain bread, pasta from durum wheat.
- Buy low-fat dairy products.
- Make sure your diet contains enough protein. Eat fish, eggs, lean meat and poultry, red and white beans, peas, nuts.
- Use different oils (containing polyunsaturated and monounsaturated fatty acids): corn, sunflower, olive, soy, rapeseed. 2-3 tablespoons a day - for salad dressing or cooking.
It is important to remember: consciously approach not only to the menu, the choice of products, but also to the very process of eating. You can prepare the right food, but eat it thinking about extraneous things - this will significantly reduce the benefits. The digestive process is "turned on in the head" and then the whole cascade of enzymes and hormones kicks in. When we sit down at the table, it's better to put away all the gadgets and focus on the food. And another important rule: only perfectly uniform food should be swallowed. When food is well chewed, it is better absorbed by the body and the feeling of satiety lasts longer.
