10 Tips for healthy eating
After years of eating junk food and snacks loaded with calories are you ready to adopt a healthier diet? If you want to reduce your risk of diabetes and heart disease (especially, you want to live a long, healthy and happy life) you have to start charging your dishes with whole and nutritious meals.
We know it is not easy to start eating right suddenly; so we invite you to make small changes each day. Remember that a bit now helps to be far in the future.
A healthy diet provides many benefits, and one of them is that it helps you to maintain body weight under control. We will see a number of tools and all you need to know to start eating better.
HOW TO TAKE YOUR NEW PLAN
Choose varied and nutritious elements your body needs many nutrients essential for optimal performance; and the only way to secure them is eating a variety of foods. Your daily prescriptions should include elements of the main food groups (protein, carbohydrates, vegetables, fats). Remember not to get into survival mode. It’s not about not eating, but to do better.
Changes the white flour for the full length: refined carbohydrates like bread and pasta whites are bad for the arteries and heart. In addition, whole grains provide other advantages: they help you lose weight and are more nutritious because they contain more fiber, zinc and minerals refined equivalents. The labels of whole foods are sometimes misleading, so make sure you eat whole grains actually reading labels and checking that contains at least 2 g of fiber per serving.
Include healthy fats: some people who want to lose weight make a big mistake to eliminate fat from your daily diet. If they are healthy and consumed in moderation, contribute to a healthy diet. Scientists have shown that fat from nuts, grains, flaxseed, fish and vegetables are beneficial. In addition, you can cook with healthier as olive, walnut, sesame, almond and hazelnut oils.
Control your portions: stay healthy and lose weight may be possible from a very simple measure, which is to reduce the size of your portions. According to research, most individuals consume 4 to 5 servings per meal. The fast food chains have increased the portions to meet demand. Try to check the nutritional guidelines for recommended servings. You can eat less with smaller dishes.
Do not skip meals: skip meals, especially breakfast, makes you more prone to binging and cravings. Moreover, this can slow down your metabolism and make you fat. Try to make time for a healthy breakfast with which to start your day off right. For example, an omelette with vegetables and a vegetable smoothie. Also, plan your meals to stay away from pecking at the wrong time.
Stay away from restrictive diets: if you really like snacks with fat and sugar and eliminate completely from your diet, you will feel much lack that if you eat only in moderation, occasionally. As you incorporate healthy foods into your diet, you let go will cost less harmful.
Cook your own meals: the only way to control what you eat is to cook your own food. When you do, you know what to add to your meals. Many parents do not have much time to spend in the kitchen, but there are simple recipes that are prepared in less than half an hour. No matter how busy you are: try to make time to prepare your dishes.
Recognize your bad habits: one of the simplest strategies to stay on track is to be honest with yourself. Identify what your bad eating habits (eg, very large portions, high-calorie foods or destramparte weekends) and frequently remind the benefits that bring the healthiest options. Set yourself goals and begins to record everything you eat. A journal will help you make better choices and mark your progress.
Introduce changes gradually: no major changes occur in the overnight and you can not learn to eat better in just one week. It takes time trocar bad habits with good ones. Do all of a sudden stall your progress; rather than overdo it, make small gradual changes and slowly asimilarás a life plan healthier long term. And do not forget to exercise regularly to further increase your health.
Adapta diet to your lifestyle: do not let the nutritional recommendations be taken to choose a feeding regime that does not fit your lifestyle. Find your balance point, eat in moderation and always points to health. If you do not like green smoothies, do not take; if you do not like fish, do not eat. Include in your diet as you want, provided that it is healthier alternatives.