9 tips for healthy eating

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Overview

Healthy eating is not a strict nutrition, maintaining a slim silhouette and deprivation of favorite foods. An overall well-being, more energy, mood stabilizing and maintaining healthy body – all these things are possible with a proper diet for each person. You can learn how to expand your range of healthy foods and to know how you can plan your diet so you turn it into a healthy and tasty diet.


Contents

1. Overview
2. Decide you to reach success
3. Moderation is the key
4. It’s not just what you eat, but how you eat
5. Eat plenty of colorful fruits and vegetables
6. Eat more carbohydrates and healthy whole grain
7. Enjoy healthy fats and avoid bad fats
8. Protein’s perspective
9. Add calcium for strong bones
10. Limit consumption of sugar and salt


Decide you to reach success

This you can do in planning a healthy diet with small steps, and not through drastic nutritional changes. The light changes gradually, your diet could turn into a healthy diet, sooner than expected.

- Simplify

Rather than worry about counting calories or measuring portions, think about your diet in terms of color, variety and freshness. Start easy and long-term change some habits that you have. If you try to do the crossing overnight is unrealistic and unwise. You don’t have to be perfect or to completely eliminate any foods that you like to enjoy a healthy diet.

- Water

Water helps remove waste and toxins from the body. Many people suffer from dehydration unconscious – causing fatigue, low energy and headaches. Often, it is easy to confuse thirst with hunger.

- Exercise

Try to find some physical activities to place them in your daily plan, with healthy greens, blueberries and salmon. The benefits of exercise are countless, while regular physical activity can motivate you to make a habit from the healthy choices.


Moderation is the key

When thinking about food, people choose all or nothing, but the cornerstone of a healthy diet is moderation. Unlike some diets, you need a balance of carbohydrates, protein, fat, fiber, vitamins and minerals to keep your body healthy. Do not think that some foods should be completely excluded. It is natural that when cut from the nutritional list certain foods, you want to eat more.

- Think small. Serving sizes are getting larger, especially in restaurants. When you eat out, choose soup instead of an entree and not purchase anything that is served in large quantities. Home use smaller plates; think realistic serving food portions and start with small portions. Visuals can help portioning food – will serve meat, fish, or poultry should not exceed the size of a pack of cards.


It’s not just what you eat, but how you eat

Eating healthy is more than food on your plate, is also the way you think about food. Healthy eating habits can be learned and is crucial to consider food more than just fast food or swallowed something. Eat with others whenever possible.

Take time to chew food and enjoy the moments when you dine. Chew slowly, savoring each swallow. You must listen to your body! Ask yourself if you are really hungry or drink a glass of water to see if it is rather thirsty. Stop eating before you feel full stomach. It takes several minutes for the body to be informed of the brain that has had enough, while it is also recommended to eat slowly.


Eat plenty of colorful fruits and vegetables

Fruits and vegetables are the basis of a healthy diet. They are low in calories and nutrients, which means they are rich in vitamins, minerals, antioxidants and fiber. Try to eat a rainbow of vegetables and fruit at every meal of the day. Colored fruits and vegetables contain a higher concentration of vitamins, minerals and antioxidants, providing different benefits and different colors, so eat varied. Aimed at least 5 servings each day.

Among the important choices are:

- Green vegetables and fruits
Include more than cabbage lettuce in your meals, greens, broccoli, and Chinese cabbage are just a few options – all these are rich in calcium, magnesium, iron, zinc, potassium, and vitamins A, C, E and K.

- Sweet vegetables
Natural fresh vegetables – such as corn, carrots, beets, sweet potatoes, yams, onions and juice of fruits and vegetables – add healthy sugar to your meal and reduce cravings for other sweets.

- Fruits
The fruits are a tasty and effective way to take full advantage of fiber, vitamins, and antioxidants. Berries fight effectively against cancer, apples provide fiber to your body, while oranges and mangoes contain vitamin C.
Intake of vitamins from food not pills: antioxidants and nutrients from fruits and vegetables help protect against certain types of cancer but other diseases. While in supermarkets some types of supplements that promise to offer the same nutritional benefits as those of fruits and vegetables in the form of pills or powders are quite common, research does not suggest the same thing.


Eat more carbohydrates and healthy whole grain

Choose healthy sources of fiber and carbohydrates, especially whole grains, for more energy that will last. In addition to being delicious, whole grains are rich in phytochemicals and antioxidants that help protect against coronary heart disease, certain cancers and diabetes. Healthy carbohydrates include whole grains, beans, fruits and vegetables. They are digested slowly, helping you feel full stomach longer and keep stable level of blood sugar and insulin. Unhealthy carbohydrates are foods like white flour, refined sugar and white rice, from which bran, fiber and nutrients were removed. Bad carbohydrates are digested quickly and will unbalance blood sugar levels, reducing the amount of energy.

- Tips to eat more healthy carbohydrates – good carbs include a variety of whole grains, including wheat, brown rice, millet, quinoa, and barley. You should make some experiments to find your favorite food. Note that some food labels with terms like multi-grain, 100% wheat or bran, as can be misleading. Search the words as 100% whole grain or whole wheat. Try to enter along with other healthy foods and whole grains in your nutritional plan.


Enjoy healthy fats and avoid bad fats

The best sources of healthy fats are necessary to nourish the brain, heart and cells, such as hair, skin and nails. Foods rich in certain omega-3 fats are particularly important and can reduce the risk of developing cardiovascular disease, improve your mood and help prevent dementia.

Add to your healthy diet:
- Monounsaturated fats, vegetable oils such as canola oil, peanut oil, and olive oil and fat from avocados, nuts and seeds;
- Polyunsaturated fats, including omega-3 and omega-6, which are found in abundance in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soy, flaxseed and walnuts oils.

Reduce and eliminate from your diet:
- Saturated fats, found mainly in animal sources including red meat and whole dairy products.
- Trans fats, found in some margarines, crackers, candies, cakes, snacks, fried foods, pastries and other processed foods made with partially hydrogenated vegetable oils.


Protein’s perspective

Proteins provide energy
Proteins in food are broken down into 20 amino acids which are the growth and development of energy, and are essential for maintaining cells, tissues and organs. Lack of protein in the diet can slow growth, reduced muscle mass, decreased immunity and weakens the heart and respiratory system. Protein is particularly important for children who are growing and changing every day.

Healthy protein:
- Try different types of proteins. Whether you’re vegetarian or not, try different sources of protein such as beans, nuts, seeds, peas, tofu and soy products;
- Beans: black beans, white beans, chickpeas and lentils are the best options;
- Nuts: almonds, pistachios and pecans are great choices;
- Soy products: try tofu, soy milk and vegetarian burgers;
- Avoid salty or sweet nuts and chilled beans.

Attention! Meals should not excessive concentrate proteins!


Add calcium for strong bones

Calcium is one of the key nutrients your body needs to stay healthy and strong. It is essential for bone health throughout life, both women and men. Your bones and your body will get benefits by eating foods rich in calcium, by limiting foods that lowers the stored amount of calcium and getting the recommended daily dose of magnesium and vitamins D and K – nutrients that help to fulfill calcium mission.

Good sources of calcium:
- Dairy products – these are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, cheese and yogurt.
- Vegetables and legumes: more vegetables, especially green leafy ones, are rich sources of calcium. Try to eat more mustard, cabbage, lettuce, celery, broccoli, fennel, summer squash, green beans, Brussels sprouts, asparagus and mushrooms.
- Beans: for another rich source of calcium try black beans, pinto beans or white beans.


Limit consumption of sugar and salt

If you managed to plan your diet around the value of fiber, fruits, vegetables, whole grains, lean protein, and fat, then you can reduce natural foods contain too much sugar and salt.

Sugar

Sugar causes energy fluctuations and can add related health problems and weight. Unfortunately, reducing the amount of candy, cookies and desserts you eat is just one part of the solution. Large amounts of sugar can be added to products such as bread, soups, canned vegetables and pasta sauces, margarine, instant mashed potatoes, frozen food, fast food, soy sauce and ketchup.

Here are some tips:
- Avoid sugary drinks.
- Daily eating naturally sweet foods such as fruits, pepper, natural peanut butter, to satisfy the craving for sugar.

Sugar can be hidden in certain food products, so check the labels because sugar is often disguised by using terms such as:
- Cane sugar or maple syrup;
- Corn sweetener and corn syrup;
- Honey or molasses;
- Brown rice syrup;
- Crystallized cane juice;
- Concentrated fruit juices such as apple or pear;
- Dextrin;
- Artificial sweeteners: dextrose, fructose, glucose, maltose, or sucrose;

Salt

Many people consume too much salt in their diet. High consumption of salt can cause hypertension and may lead to other health problems. Try to limit sodium intake to 3-5gr per day, less than a tea spoon of salt. Avoid processed or prepackaged foods!

Beware of what you eat or drink in pubs. Most foods in restaurants or fast foods are loaded with sodium. Opt for fresh or frozen vegetables instead of canned vegetables. Eliminate salt from your diet’s snacks. Choose products with low salt or sodium.

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