A healthy eating diet prevents nutritional deficiencies and protects against infectious diseases. A good diet should be varied and rich in nutrients that can improve the body’s defenses.
For food to be healthy, it must be composed of proteins, carbohydrates, fats, fiber, vitamins, calcium, and other minerals. This is achieved by varying the types of cereals, meats, vegetables and fruits you consume, alternating the colors of the food. Of course, all in moderation, nothing in excess.
If you are interested, look at our article on the best foods to improve brain performance, or check what vitamin deficiencies you have and what you need in this article about essential vitamins for health.
Check the 19 steps to promote healthy eating
And choose those foods that can bring you variety and change the quality of your food.
Before eating breakfast
Before eating breakfast, that is, on an empty stomach, drink a glass of water with half a squeezed lemon. Look at the benefits that water with natural lemon can bring you in our article.
Increase and vary the consumption of fruits and vegetables
They are rich in vitamins, minerals, and fiber. The vitamins and minerals work with proper maintenance and functioning of the body. Fiber regulates intestinal function, giving a feeling of fullness, and can prevent various diseases.
It varies the types of legumes and various methods of preparation.
Remove the salt shaker from the table. Sodium is essential for the proper functioning of the body but in excess, it can lead to an increase in blood pressure (hypertension) and other diseases. Avoid prepared spices, canned foods, and sausages. Use fresh herbs to improve the taste of your meals. It is one of the best tips for healthy eating.
Do not make a diet based on a single type of food or nutrient. Try to vary most foods.
Such as meat with visible fat, sausages, bologna, fried foods, and snacks, up to 1 time per week. He prefers cooked or baked food, low-fat milk, yogurt, and white cheese.
Try to vary the types during the week with chicken, turkey, loin, pork and preferably, consume them only once a day.
You may like- How to prepare all your healthy meals
Make at least 4 meals a day
Breakfast, lunch, dinner, and snacks! Do not skip meals. For the snack and dessert choose the fruit and moderate the portions.
Keep your weight within healthy limits
Check if your BMI (Body Mass Index) is between 18.5 to 24.9 kg / m2. The BMI shows if your weight is suitable for your height. It is one of the best tips for healthy eating.
Consume in moderation sugar-rich foods
Such as sweets, cakes, and cookies. Always choose products made with whole grains/seeds.
Instead of refined sugar, use brown sugar.
Enjoy your food and eat slowly. Make your meal a reunion with your family. Do not eat watching television or reading books and magazines. Take the time to make your meals a moment of great pleasure. It is one of the best tips for healthy eating.
Includes vegetables in the main meals.
Include garlic and onions in your diet
This combination prevents many diseases.
With this you will naturally avoid the consumption of soft drinks, if you need help with some recipes, do not miss our article on recipes for natural green juices.
Do not overdo it with coffee: no more than 2 cups a day.
Do you want to stop consuming harmful food? Do not buy it! (Simple, but it works).
Lots of water! 70% of our body is made up of water. Therefore, the average daily consumption should be at least 1.5 liters. Moderate alcohol and soda . 1 ml of alcohol provide 7 kcal! Prefer fresh fruit juices or frozen pulp.
In addition to taking care of your diet, it is very important that you practice physical activity. Walk at least 3 times a week for 30 minutes. This routine will also improve your health!
How to implement the above tips
- Start with the steps you think are easier to take to create a change in your eating habits and those of your family. Check with them what you can do every day.
- The habit is acquired with patience and persistence and is a matter of time.
- When you feel that the step is already part of your routine, go to the next one.
- Healthy eating can and should be appetizing. Look at easy recipes for the consumption of foods that will be part of your new habits.
Our nutrition advice is not intended to replace a medical consultation. The information disclosed in this article is intended to provide general guidance that cannot be applied to specific cases. Always consult your doctor or nutritionist about what foods are appropriate in your case.