Eat healthily: tips and tricks to follow a healthy diet
Do you want to learn to eat healthier but you do not know where to start? We discover some useful tips that will help you to follow a healthier diet.
One of the main problems for both dieting and to enjoy a healthy and healthy life is to follow an equally healthy and balanced diet. Eating healthy is something that almost becomes a matter to be taken into account, especially when we suffer from cardiovascular disease, we must lose weight, or because we want to eat in a much healthier way.
For this reason, we know that healthy eating may not be an easy option to follow because if we are used to eating anything, it can be a difficult idea to follow.
However, there are a number of basic tips and tricks that can help you know how to eat healthily.
Useful tips for eating healthier
Follow a varied and balanced diet
Many times we make the mistake of eating anything, to get by, especially when we are away from home or when we are even there but do not have much time to prepare to eat. In fact, it is common to think that, to eat healthily, it is necessary to spend hours on food. However, did you know that to prepare something healthy you do not really need a lot of time, or complicate too much? But let’s go in parts.
The most appropriate is to follow a varied diet, eating everything, but above all these foods are natural and healthy. This means that we must forget those foods rich in fats and sugars (especially processed ones), and replace them with fresh and natural foods.
For example? Opt especially for the following food groups:
Fruits, vegetables, and fresh vegetables: especially seasonal foods, rich in vitamins, minerals, antioxidants and other essential nutrients for our body, not only for its proper functioning but also for our health.
Cereals, especially whole grains: cereals in their full version (and we are not referring to the typical breakfast cereals) are always the best option, since they are especially rich in fiber, and also provide complex carbohydrates (or, what is the same, slowly absorbed carbohydrates). They emphasize oats, wheat, rye … And others popular today like quinoa, couscous …
Legumes: they are delicious, in addition to tremendously nutritious. For example, they stand out for being especially rich in fiber, and they complete our daily nutrition almost without any doubt. You can choose lentils, chickpeas, beans …
Fish: they are always adequate, in addition to being very nutritious. However, it is advisable to opt for small fish (due to its low or almost no mercury content). And if you opt for larger fish, such as salmon or tuna, consume them in small amounts several times a week.
Meats: it is preferable to always opt for lean and white meats, instead of red meats (do not forget that the World Health Organization has recently considered it as a type of food whose excessive consumption can increase the risk of cancer, especially cancer of colon).
Nuts: it is advisable to consume around 25 grams of nuts per day (that is, more or less those that fit in your hand). They are rich in healthy fats, which help protect both the health of the heart and the arteries.
Opt for seasonal foods
As you surely know, each season gives us specific seasonal foods, which provide us with those nutrients that our body needs for that particular time of year.
For example, during the summer we can enjoy foods especially rich in water, which is – precisely – what our body needs during the hottest days (watermelon, melons, mangoes, coconut …). However, during the fall, foods with a greater energy intake stand out, as in the case of figs.
Eat calmly and slowly. And try to distribute the meals
Try to eat slowly and enjoy the food, chewing food well. In this way, you will not only learn to taste what you eat, to feel every bite, every texture, and every flavor. You will also get a better digestion since you must not forget that the process of digestion begins precisely through the mouth.
In addition, it is advisable to distribute the meals and the daily intake of 4 or 5 meals, trying to have a strong breakfast, have a convenient lunch and dinner not very strong.
Respect the times when you have to eat and try not to skip them. Yes, avoid pecking between hours.
Opt for healthier cooking
It is not only important to opt for healthy foods. We should also look at the cooking method we choose to cook them. Thus, for example, it is advisable to avoid fried foods and opt for much healthier cooking methods, such as replacing fried foods with grills, roasting food … Or other forms such as steam or oven.
In addition, we must avoid not only fried foods but also batters.
Avoid these foods
In addition to looking at what foods are especially suitable for enjoying a healthy diet, it is also important to consider what other foods – or food products – we must eliminate from our diet, or consume in smaller quantities.
They emphasize above all foods such as fried and battered, pastries and sweets, sugary drinks, ice cream … In short, eliminate all those products rich in saturated fats and sugars.
Reduce the amount of sugar
Recently the World Health Organization (WHO) reduced the amount of sugar we could consume each day, limiting it to 12 tablespoons per day, not exceeding 10% of the daily caloric intake, after alerting of its obvious relationship with the increase in cases of obesity and overweight in most developed countries.
However, even though we control the number of tablespoons of sugar we consume per day, understood by the tablespoons we add to our cup of coffee with milk or the tea we drink mid-morning, do you know how much sugar we are eating? in fact, because it has been added to unsuspected food products? An obvious example is the case of bottled and industrial tomato sauces, yogurts with added sugars, packaged fruit juices … Or even bread.
Therefore, the key is not to reduce the number of tablespoons of sugar we consume, but to monitor the labeling of the food we eat every day: if we observe among its ingredients elements such as sugar, glucose syrup, sucralose … The best is avoid them. And kid yourself: neither brown sugar nor brown sugar is healthier.