Proper nutrition helps prevent cancer, heart disease and other serious diseases and helps a person get rid of unhealthy excess weight
What kills the joy or disrupts the attempt to follow a healthy diet is that it turns into an exhausting burden or boredom, but it's great to be able to eat delicious meals while maintaining a healthy weight at the same time.
There are a lot of tips about the types of food that you should eat and avoid, according to the website "Boldsky" Boldsky, concerned with Health Affairs. Proper nutrition helps prevent cancer, heart disease and other serious diseases and helps a person get rid of unhealthy excess weight.
The report presents the top 10 rules for healthy eating, which are based on the best scientific advice on choosing foods to promote health, prevent diseases and maintain or lose weight, with the need to note that these guidelines apply to healthy people, but those who suffer from any health condition should consult their attending physician first.
Breakfast food
The first rule: make sure that breakfast does not exceed 300 kcal. Thus eating apples, oatmeal, soups can be done.
The second rule: breakfast should contain at least 10 grams of protein, a small amount of healthy fats and fiber. If breakfast contains cereals, then it should be whole grains, not refined. Eggs, milk, yogurt, beans and peanut butter can be consumed to get a healthy protein.
Lunch meal
The third rule: it should be ensured that lunch does not exceed 400-500 kcal.One of the simplest ways to reduce the calories in your food is to skip having a second serving, use substitutes (for example low-calorie butter), use a small plate for lunch, and avoid watching TV while eating.
The fourth rule: the contents of the lunch meal should be on 50% of vegetables.And if lunch consists of vegetables with rice, then only half of the dish should be filled with vegetables.
Dinner meal
The fifth rule: dinner should not exceed 400 kcal. And it is not recommended to overeat at night.
Rule Six: the dinner dish should also contain 50% of vegetables (non-starchy, such as carrots, leafy greens, cabbage, pumpkin, cucumbers, green onions, celery, tomatoes, peppers, mushrooms, broccoli, okra, eggplant, cauliflower), as well as 25% of protein and whole grains.
Light snacks
Rule seven: when there is a gap of more than 3 hours between your main meals, you can enjoy a snack. But it should not exceed 100 kcal. You can have a snack of popcorn, fruit, almond, fruit juices, carrots with chickpeas, apple slices with peanut butter.
Rule eight: make sure that your snacks contain healthy fats, fiber and proteins to make you feel full and reduce cravings for more, while refraining from eating any processed foods.
The ninth rule: you can pamper yourself with your favorite food once a day if it is no more than 100 kcal.
The tenth rule: if you crave to eat processed foods, you can do it (only) once a month, or you can buy all the ingredients in their natural form and prepare them at home.
The golden rule of healthy eating
Eat foods, containing 5 ingredients or less, as the ingredients of most processed foods (and unhealthy foods) will certainly be more than five and contain a lot of additives about which you know little.
Additional tips
Hunger does not help to lose weight and can even be counterproductive, leading to overeating.
* Monounsaturated fats and polyunsaturated fats, which are known as "good fats" because they are good for the heart, cholesterol and overall health, should be limited.
* Reduce the consumption of sodium and sugar.
* Eat meat and fish in moderation, as small pieces can be eaten with lots of vegetables.
• Do not eat until satiated.
* Reduce eating meals outside the home and ready meals.
* Drink water, freshly squeezed juices, avoid carbonated drinks and energy drinks.
For fun and interest
Last but not least, enjoy your healthy food and don't treat it like a "task" or a "temporary phase". And eat in such a way that the food you eat benefits you in the direction of a lifestyle based on healthy choices that will work in the long run.
And always remember, food should be tasty and nutritious, and eating is not just about getting energy.
