Healthy Eating and Diet . Diet & Nutrition
Healthy Eating and Diet Tips. Diet & Nutrition
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| The principles of healthy eating and diet . diet & nutrition |
A healthy diet nutrition and successful weight loss start by eating more fresh fruits and vegetables, fish and poultry, and by reducing your carbohydrate intake, you are trying to cut down on foods high in sugar, salt and animal fat.
However, a healthy diet not only helps you lose the extra pounds, it also improves your well-being, your quality of life and your health.
What does your eating style tell you?
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| healthy eating and diet |
1. Healthy Diet and Diet
Before moving on, let's look at some important principles:
Always strive for a healthy diet by choosing the right and balanced diet. All foods can be part of a balanced, healthy diet.Eat foods that give you energy. Limit your intake of bread, pasta, potatoes, and sweets, and cover most of your carbohydrate intake with fruits and other low to medium glycemic index nutrients (such as oat bran).
Do not miss breakfast, or much more for lunch. Eat regularly and several times a day (breakfast, brunch, lunch, snack, dinner) but only a small amount at a time.
Do not eat at least one and a half hours before bed, or at least no fatty and heavy foods that your body can slowly digest.
Think about the right fluid intake every day: drink plenty of water, fresh fruit juice and tea.
Because of its beneficial physiological effects, I recommend green tea for regular consumption.
Instead of chocolates or chips, use fresh or unsweetened dried fruits, nuts or almonds.
Strive to maintain proper weight. Choose foods according to your daily physical activity, the more you exercise, the more energy you need.
Ensuring fiber is an essential part of your daily nutrient intake. Eat lots of vegetables, salads and fiber foods.
2. Nutrition sources and healthy nutrition
1. Meat and meat products, offal
Eat lots of chickens, turkeys, cattle and fish, in any form: cooked, stewed, fried; season with variety.
Avoid meat products (cold cuts, salami, sausages, sausages), ready meals and canned food as they contain a lot of sodium and are otherwise unhealthy due to various additives.
However, make sure to incorporate the fish in your diet at least 1-2 times a week (tip: Pacific or Alaskan low salmon).
Recommended Meats: Fresh chicken breast, fresh turkey breast, lean red meat, lean fish.
2. Cheeses, dairy products and eggs
Cheeses and dairy products are important sources of calcium for your body, so if you are not sensitive to them, they can be included in your diet.
It is worth giving preference to lower fat dairy products. Cheeses are high in sodium and fat, so consume only a limited amount.
If you are eating a large amount of eggs (3-6 pieces a day), it is best to consume egg whites to lower your cholesterol.
Recommended proteins: organic or omega-3 eggs, egg whites, low-fat (10%) cheeses, cottage cheese, low-fat cottage cheese.
3. Bread, pastry, cereals
Make sure to minimize their consumption, especially for bakery products. Because of their high carbohydrate content, they dramatically increase blood glucose levels, fatten, saturate, cause bloating, and are high in additives and salt (for example, 10 kg of bread contains an average of 700 mg of sodium).
Recommended carbohydrates: brown rice, oat bran, Wasa whole grain extruded bread, whole grain brown bread.
4. Vegetables and fruits
Fresh vegetables and fruits are extremely high in vitamins, minerals and fiber. Regular consumption has a positive effect on your health.
You can eat them in dried or dried form (without sugar).
5. legumes
Low in sodium, high in potassium, magnesium, nutrients with significant B1, B2, B6 content.
Vegetable foods stand out for their high content of calcium, iron and zinc.
However, they are only of limited value as they can cause bloating, intestinal irritation, inflammation and autoimmune reactions like dairy products and cereal based foods.
6. Nuts, oilseeds
Low-sodium, high-potassium, calcium, and magnesium-rich foods.
You can eat them in moderation, but only in unsalted and natural form.
They should be avoided when dieting as small amounts (a few handfuls) can contain surprisingly high calories.
Recommended nuts and oilseeds: nuts, almonds, pine nuts, sesame seeds, pumpkin seeds, sunflower seeds.
3. Tricks from the kitchen
Significant amounts of salt and additives are added to the food during food production. However, the biggest threat to food and salting is a healthy diet.
Of the kitchen techniques, it is worthwhile to give preference to those that best bring to the surface the natural flavor of foods during cooking and add new flavors to the diet.
This way, you can make delicious meals using very little salt.
Toasting on the outer layer of the food produces flavorings and adds color to the food along with pleasant flavors.
You can roast it in oil or dry. It is applicable not only to meat but also to seeds and vegetables.
You can also roast the herbs in fat, as this will dissolve the vegetable dyes in them and retain the essential aromatic oils in the fat.
It is an indispensable kitchen technique for preparing low-salt foods.
Foods steamed with herbs and vegetables take on the aroma of herbs and forget about the lack of salt.
Examples of spices include:
carrots and celery
parsley root
mushroom
asparagus
red onions and garlic
tomatoes and green peppers
lemon circle
celery and tarragon leaves
parsley
dill
It is also a good flavoring process.
Herbs, dry spices, fruit vinegar and lemon can also be added to the marinade.
It can also be marinated in milk, which, besides its softening effect, gives the nutrients a particularly good taste.
You can use this cooking method especially when preparing vegetables.
This cooking technique best preserves the natural vitamin and mineral content of foods.
Think of crunchy carrots or broccoli.
Use different dry and green spices or vegetables, but avoid using sugar (especially when dieting).
When preparing food, gradually try to use as little salt as possible.
In case of hypertension, post-salting of prepared meals and salting of raw vegetables (peppers, tomatoes) should be avoided.
You can achieve the sour taste of food by using lemon juice or vinegar, or possibly seasoned vinegar.
In addition to the basic spices, you can use a variety of green and dry spices, as well as a variety of food spices.
Including but not limited to:
red onions and garlic, chives, parsley, dill and tarragon, bay, lovage, nutmeg, basil, thyme and oregano, paprika
4. Healthy eating and snacking
Snacking is actually a supplementary activity that you do to occupy yourself with something.
In the meantime, however, you are packing completely empty calories (with no useful nutrients), along with lots of salt and additives.
In the long run, this is well illustrated by the accumulation of fat under your skin which will be very difficult to get rid of later.
So apply the following tips to reduce snacking:
Try to think about why you are snacking! Are you tense? Nervous? Stress me? Do you work on time? If so, bring a system into your life, organize your things, think ahead, make an agenda, start meditating.
Boost your metabolism: breakfast, brunch, fiber-rich foods, fruits and vegetables.
If you still have something to snack on, chew a few grains of unsweetened dried fruit.
Research has shown that you can or will influence your health by changing lifestyle appropriately. What are these lifestyle changes?
Always provide the energy and nutrients your body needs.
Adjust your diet dynamically according to your current health and physical condition.
Minimize the intake of salt (an important tip for high blood pressure).
Values of good salt intake in adults:
optimal: less than 2000 mg daily
acceptable: 2001-4000 mg daily
inadequate: more than 4000 mg daily
In the case of overweight or obesity, aim for a slow and gradual change in diet, and do not return to your previous bad habits once you have reached normal weight.
Exercise regularly!
It is proven to relieve stress, improve well-being and reduce the risk of high blood pressure and cardiovascular disease.
Equally important is the creation of daily happiness and peace of mind.
Remember, you can make a difference in your life: happiness is 50% genetically inherited, 10% external, but 40% dependent on your own actions!
True happiness is when you dare and can be yourself, and are able to realize yourself.
Knowing the secrets of happiness can extend your life expectancy by years.
Healthy eating is not a diet or diet.
The point:
Healthy eating is a tool that transforms your diet with simple changes for a better quality of life and a happier life.
Never forget that diet and dieting are only a temporary solution: you often get hungry and after you have finished your current diet, you often return to your original habits and gain weight quickly.
In contrast, long-term consumption of healthy, balanced and varied foods is a much more effective method.
In fact, if you combine this with regular exercise, you are much more likely to achieve your optimum weight than a temporary diet.
How much do you care about your health? How much attention do you pay to healthy eating in your daily life?
CONTACT MY EMAIL FOR MORE QUESTIONS ahealthcareblog@gmail.com
THANKS FOR READING
Of the kitchen techniques, it is worthwhile to give preference to those that best bring to the surface the natural flavor of foods during cooking and add new flavors to the diet.
This way, you can make delicious meals using very little salt.
1. toasting
Toasting on the outer layer of the food produces flavorings and adds color to the food along with pleasant flavors.
You can roast it in oil or dry. It is applicable not only to meat but also to seeds and vegetables.
You can also roast the herbs in fat, as this will dissolve the vegetable dyes in them and retain the essential aromatic oils in the fat.
2. Spicy steaming
It is an indispensable kitchen technique for preparing low-salt foods.
Foods steamed with herbs and vegetables take on the aroma of herbs and forget about the lack of salt.
Examples of spices include:
carrots and celery
parsley root
mushroom
asparagus
red onions and garlic
tomatoes and green peppers
lemon circle
celery and tarragon leaves
parsley
dill
3. Spicy pickling
It is also a good flavoring process.
Herbs, dry spices, fruit vinegar and lemon can also be added to the marinade.
It can also be marinated in milk, which, besides its softening effect, gives the nutrients a particularly good taste.
4. Steaming
You can use this cooking method especially when preparing vegetables.
This cooking technique best preserves the natural vitamin and mineral content of foods.
Think of crunchy carrots or broccoli.
5. Flavoring
Use different dry and green spices or vegetables, but avoid using sugar (especially when dieting).
When preparing food, gradually try to use as little salt as possible.
In case of hypertension, post-salting of prepared meals and salting of raw vegetables (peppers, tomatoes) should be avoided.
You can achieve the sour taste of food by using lemon juice or vinegar, or possibly seasoned vinegar.
In addition to the basic spices, you can use a variety of green and dry spices, as well as a variety of food spices.
Including but not limited to:
red onions and garlic, chives, parsley, dill and tarragon, bay, lovage, nutmeg, basil, thyme and oregano, paprika
4. Healthy eating and snacking
Of course not a very good combination!
Snacking is actually a supplementary activity that you do to occupy yourself with something.
In the meantime, however, you are packing completely empty calories (with no useful nutrients), along with lots of salt and additives.
In the long run, this is well illustrated by the accumulation of fat under your skin which will be very difficult to get rid of later.
So apply the following tips to reduce snacking:
Try to think about why you are snacking! Are you tense? Nervous? Stress me? Do you work on time? If so, bring a system into your life, organize your things, think ahead, make an agenda, start meditating.
Boost your metabolism: breakfast, brunch, fiber-rich foods, fruits and vegetables.
If you still have something to snack on, chew a few grains of unsweetened dried fruit.
5. More tips for a healthy diet and lifestyle
Research has shown that you can or will influence your health by changing lifestyle appropriately. What are these lifestyle changes?
.1. Balanced nutrition
Always provide the energy and nutrients your body needs.
Adjust your diet dynamically according to your current health and physical condition.
2. Minimum salt intake
Minimize the intake of salt (an important tip for high blood pressure).
Values of good salt intake in adults:
optimal: less than 2000 mg daily
acceptable: 2001-4000 mg daily
inadequate: more than 4000 mg daily
3. Gradual weight loss
In the case of overweight or obesity, aim for a slow and gradual change in diet, and do not return to your previous bad habits once you have reached normal weight.
4. Exercise
Exercise regularly!
It is proven to relieve stress, improve well-being and reduce the risk of high blood pressure and cardiovascular disease.
5. Happiness and spiritual peace
Equally important is the creation of daily happiness and peace of mind.
Remember, you can make a difference in your life: happiness is 50% genetically inherited, 10% external, but 40% dependent on your own actions!
True happiness is when you dare and can be yourself, and are able to realize yourself.
Knowing the secrets of happiness can extend your life expectancy by years.
6. Summary
Healthy eating is not a diet or diet.
The point:
Healthy eating is a tool that transforms your diet with simple changes for a better quality of life and a happier life.
Never forget that diet and dieting are only a temporary solution: you often get hungry and after you have finished your current diet, you often return to your original habits and gain weight quickly.
In contrast, long-term consumption of healthy, balanced and varied foods is a much more effective method.
In fact, if you combine this with regular exercise, you are much more likely to achieve your optimum weight than a temporary diet.
How much do you care about your health? How much attention do you pay to healthy eating in your daily life?
CONTACT MY EMAIL FOR MORE QUESTIONS ahealthcareblog@gmail.com
THANKS FOR READING
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