Here are 10 simple steps to a healthy diet that will help you eat right and improve your metabolism.
Step 1 to a healthy diet. Choose vegetables and herbs
Half of the food you eat every day should be vegetables. Vegetables are a source of vitamins, minerals, antioxidants, and most importantly, fiber. Fiber is essential for good intestinal function, for beneficial bacteria that help us digest food, and for preventing constipation.
High-fiber foods give you a long-lasting feeling of fullness.
Step 2 to a healthy diet. Choose whole grain cereals
It is important to gradually replace foods high in simple carbohydrates (sugars) with whole grains rich in complex carbohydrates (sugars), for example, puffed rice with buckwheat, white bread with whole grain bread, and pasta with durum wheat pasta.
The fact is that simple sugars in white bread and candy are quickly digested, but their effect does not last, and we quickly want to eat them again. Foods with complex sugars, on the other hand, give us a long-lasting feeling of fullness.
Step 3 to a healthy diet. Eat fruits and berries
Eat at least 2-3 fruits a day. Choose a variety of fruits, so you will provide yourself with different nutrients: vitamins, minerals, and antioxidants. In winter, dried fruits or quick-frozen fruits will help you.
As for berries, they are sometimes called superfoods. In fact, the huge concentration of useful things in small berries is a gift from nature.
Step 4 to a healthy diet. Use spices
Food should be enjoyable, so diversify it with spices and aromatic herbs. By the way, most spices are actually necessary antioxidants that protect our body from the effects of oxidants and prevent inflammation and cell aging. It is worth noting that spices help reduce the desire to add more salt or sugar to a dish.
Step 5 to a healthy diet. Eat fish at least twice a week
Fish is a source of omega-3 unsaturated fatty acids, which are essential for good brain function and to prevent inflammation in the body. In addition, fish is a source of fat-soluble vitamins A and D, as well as phosphorus, which is essential for bone health. Seafood also contains iodine. If you live in a mountainous area, make sure your food contains iodine.
Step 6 to a healthy diet. Eat lean meats
Give preference to lean meats, such as chicken breast, veal, rabbit meat, etc. Instead, limit the consumption of fatty meats, meat offal, processed foods, and sausages, as high consumption of such products increases the risk of cardiovascular disease.
Step 7 to a healthy diet. Add healthy oils to salads, such as flaxseed or olive oil
Flaxseed oil is a “liquid fish” because more than half of its volume is omega-3 fatty acids. Add the oil to salads and steamed vegetables.
Step 8 to a healthy diet. Never skip breakfast
Studies have shown that breakfast is very important for health and weight normalization. In the morning, make yourself a light breakfast, such as a casserole with vegetables.
Step 9 to healthy eating. Prepare a snack and lunch for work
When you’re hungry, it’s hard to resist the temptation to eat half of the chocolate bar next to you. That’s why you should make sure you have a bag of nuts and dried fruit with you.
If you don’t have a cafeteria near you that serves healthy food, then pack a lunch, such as a chicken and vegetable roll or a cottage cheese and spinach casserole.
Step 10 to a healthy diet. Keep a glass of water with you
When you’re working hard, it’s easy to forget to drink in time. Sometimes the urge to eat something is just a normal thirst. Thirst can manifest itself later with headaches, dry skin, and a tendency to constipation.
If there are no contraindications, such as a tendency to have high acidity, you can add lemon, mint, and other fruits to water. Instead of juice, choose whole fruits, instead of sweet water, choose plain water, which will refresh you and not add calories.