How to start eating right is a question that worries many today. The popularization of a healthy lifestyle and an attentive attitude to our bodies made us more responsible in terms of the choice of products that will be on our table. Another thing is that all this sounds good only in theory.
In fact, irregular working hours, weekly meetings with friends at the bar, skipping meals and having to eat on the run force us to postpone healthy lifestyle until better times. But we know what to do: in this material - everything you need to know in order to switch to proper nutrition.
Strike a balance
The best diet is a balanced diet. That is, you should consume enough fat, protein and carbohydrates, eat 4-5 times a day, and make sure that the portions are small. Indulge in treats, but swap out store-bought desserts for fresh fruit yoghurts, homemade granola (oatmeal + honey + nuts), or banana smoothies.
In addition, try to cook yourself, but do not resort to the help of delivery services and fast food - this will not be able to control the amount of oil and salt used.
Keep track of calories
Calories are the energy found in food. The more active you are, the more important the calorie content of your diet should be (and vice versa). The number of calories you need per day also depends on age, gender, and certain characteristics of the body, including pregnancy, breastfeeding, and a number of chronic diseases. Here are the general rules:
• Women and the elderly - 1600-2000 calories per day;
• Active women and less active men - 2000-2400 calories per day;
• Active men - 2400-3000 calories per day.
You don't have to count every calorie you eat; it can turn eating right into an unpleasant routine, and forever discourage you from trying again. But if you have a rough idea of the calorie content of each dish in the diet, it will help you learn how to form a healthy menu without additional effort.
Listen to yourself
Nutritionists say that if you are just starting your journey to nutrition, it will be helpful to adopt the “trick” that is typical for children. For example, young children eat only when they are really hungry, and stop when they feel full.
Adults tend to ignore these signals: we continue to eat even when we are not hungry (for example, when we are bored, cold or sad). This, in turn, threatens overeating, breakdowns, and in the long term - the loss of the ability to notice signals of satiety and the risk of obesity.
• Hunger is when you want to eat something. The body sends a signal to the brain that the stomach is empty and the blood sugar is low. Hunger symptoms may include small stomach cramps or rumbling. For some time a person is able to ignore hunger, but the longer this continues, the less able to concentrate on something other than food, he becomes.
• Saturation is a feeling of satisfaction. Saturation occurs when the stomach sends a signal to the brain that it is satisfied, and you can be satisfied with how you feel for 3-4 hours.
• Appetite is the desire to feel the taste of food, as well as the pleasure that we get from our favorite foods. Usually, appetite is associated with the organs of sight and smell, as well as with thoughts about food.
Eating a variety of foods will help you get all the nutrients you need without resorting to vitamin supplements. As a reminder, our body needs a balance of protein, fat and carbohydrates to get enough energy for work and rest. It is these elements that help our heart beat, muscles to function normally, and our brain to stay active.
Top Nutrient Sources:
• Unsaturated fats: olive and rapeseed oil, nuts and fatty fish;
• Carbohydrates: Whole grains, fruits, vegetables, legumes (peas, beans and lentils) and low-fat dairy products;
• Lean protein: all types of fish, poultry without skin, dairy products and legumes;
Add to this minerals (so you should not give up salt, but you should reduce its amount) and water (you must drink at least two liters of water a day).
In addition to nutrients, food contains other elements that are critical to health:
• Fiber, which helps control blood sugar and cholesterol levels and is also responsible for normal bowel function. They can be obtained from whole grains, vegetables, fruits and nuts;
• Phytochemicals - active components of plants that can counteract cancer cells;
• Antioxidants, also found in fruits and vegetables, protect cells from free radical damage.
There is a question: how to eat properly, keeping within the budget
Moderation is the key to a healthy and balanced diet. If your favorite foods are high in fat, salt, sugar, or calories, limit them or look for healthy alternatives.