10 Healthy Food Principles or Tips for Every Day
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- Control your calorie balance and how much you eat. Weight increases when your body receives more energy from food than it needs. To know how much “fuel” your body needs, use an online calculator. The average daily requirement is 1500-2000 kcal. It doesn’t matter if you overeat on meatballs or apples. Even if you like the food very much, keep the portion size under control.
- Eat regularly. Eat at least three meals a day. Any lack of food is perceived by the body as the onset of hunger and begins to create reserves in the body – fat deposits. The optimal intervals between meals – no more than 5 hours, the last meal – 3 hours before bedtime. At night, there is no food. With such a regime you will not overeat or feel hunger.
- Try to keep your food varied. monotonous food deprives you of pleasure and does not provide your body with all necessary nutrients: proteins, fats, carbohydrates, vitamins, microelements. Choose and combine in your menu healthy products: vegetables, greens, meat, fish, nuts, dairy products, legumes, bread from wholemeal flour, cereals from unrefined grain, pasta from durum wheat, berries, fruits.
- Vegetables and fruit – every day. 400 grams of vegetables per day for lunch and dinner (potatoes don’t count!). The easiest way to get the right portion is to fill half your plate with herbs and vegetables every time you sit down for a meal. Give preference to local vegetables. It is better to eat fresh vegetables, or those that have been sparingly heat-treated. In winter, prepare meals with frozen vegetables and berries. Be careful with fruits – they are high in sugar and can lead to weight gain.
- Limit sugar. Sweets give you a feeling of quick but short-term satiation, and should not replace breakfast, lunch or dinner. Choose the “right” sweets: natural marmalade, marshmallows, marshmallows, homemade cakes, dried fruits, and remember – the amount counts!
- Do not “drink” calories: juice, soda, tea and coffee with sugar. One glass of sweet soda has up to 10 teaspoons of sugar (130 kcal). It is better to drink plain water when you are thirsty.
- Say NO to semi-finished products, fast food, sausages, and frankfurters. These products contain over 30% “hidden” fat. In order to improve the taste they are smoked, artificial colors, preservatives, flavorings, flavor enhancers, salt in large quantities – all this has a bad effect on health.
- Make a menu for the week. Nothing will save you money, time, and nerves like making a weekly menu. Of course, you will have to spend an hour a week on drawing up a meal plan, but then you won’t have to suffer every day wondering “What’s for dinner?” and the daily problem of “What to buy on the way home and what to make of it, and preferably in a hurry.
- Do “smart” shopping. Every time you go to the store, take a picture of the contents of the fridge, make a list of necessary products. Try not to go grocery shopping hungry. This will help you avoid unnecessary purchases.
- Serve the table, create a pleasant environment for eating with your family and friends. If you eat on the go, watch TV or “sit” on the computer while you eat, you won’t notice how much you’ve eaten.
The main thing on the road to healthy eating is to take the first step and last at least one month, which is usually enough time to form any habit. By choosing a healthy diet, you choose health and active longevity.