Starting to eat right is not as difficult a step as it seems to many. Provided that the transition to a healthy diet will be carried out gradually.
Having understood the basic rules of healthy eating, each of us will be able to independently develop a balanced diet for ourselves and our family, based on personal taste preferences and financial capabilities. At the same time, it is not at all necessary to buy expensive products that seem to many people of higher quality, and therefore useful. Much more important is how the food is prepared.
• Eat a variety. The daily diet should contain an extensive list of foods, consisting of vegetables, fruits, mushrooms, grains and legumes. Don’t forget about meat, fish, poultry, dairy products, butter, nuts, etc.
• Eat small meals 4-5 times a day. The breaks between meals should be small. Everyday healthy food menu should look like this: breakfast (required), lunch, afternoon tea and dinner.
• Observe the diet. Try to sit down at the table at the same time – this has a beneficial effect on the functioning of the gastrointestinal tract. It is better to refuse snacks between meals.
• Minimize your salt intake. Dietitians and health experts recommend using iodized salt or sea salt instead of regular salt, which can be purchased at a health food store. It is considered an order of magnitude more useful due to the preservation in its composition of a number of useful minerals for the body.
• It is also best to cut back on your sugar intake. Alternatively, sugar can be replaced with honey. A couple of spoons of honey a day will not only provide the body with the necessary vitamins and minerals, but also serve as an excellent prevention of colds. It is not recommended to add honey to hot tea, as honey loses a significant part of its beneficial properties at high temperatures.
• Eating a healthy diet means increasing your intake of clean water up to 2 liters per day. Water not only has a beneficial effect on the skin, preventing its aging, but also helps to remove harmful toxic substances from the body and normalize digestion.
• Eat more fresh vegetables and fruits, which are a real storehouse of vitamins, minerals and fiber, which accelerates metabolic processes in our body.
1. Cook food in small portions so that it does not store for a long time.
2. Give preference to food that is steamed or baked in the oven. It is best to cut back on fried foods cooked with a lot of vegetable oil.
3. Get a double boiler – it will become your indispensable assistant in the kitchen. Cooking in it is a sheer pleasure: fast, simple and extremely convenient. In addition, steam cooking allows you to maximize the preservation of all nutrients in the products. Thus, the food will turn out to be very juicy and less high in calories, without losing its taste. You can steam almost any dish – fish, meat, poultry and even dessert!
4. Healthy food is easy to prepare with a juicer. Freshly squeezed fruit and vegetable juices are extremely beneficial for our body. A glass of freshly squeezed orange juice in the morning is a source of not only vitamin C, but also vital energy.
Breakfast. Never neglect breakfast! It must be satisfying and nutritious in order to significantly increase your performance. Any cereal is ideal – for example, oatmeal. Add a spoonful of honey, nuts or sliced fruit to it – a delicious and healthy breakfast is ready. Alternatively, prepare a cottage cheese casserole or omelet for breakfast with fresh juice.
Lunch. Lunch should also be balanced and complete. If you are working, it is better to take a container of homemade food with you, rather than snack on all sorts of buns and pies. It is desirable that some kind of soup be included in the lunchtime diet – liquid food improves metabolism. For the second, you can cook meat, and for a side dish – vegetables or rice.
An afternoon snack. For an afternoon snack, snack on fresh fruit or oatmeal cookies.
Dinner. Dinner should be light but satisfying at the same time. Vegetable dishes, salads and cereals are perfect. Before going to bed, it is useful to drink a glass of low-fat yogurt, kefir, fermented baked milk or milk – they are very useful for normal bowel function and help to satisfy the insidious feeling of hunger that often lies in wait for us in the evenings.