Factors such as age, gender, physical activity, genetics, medical history, body type, and others directly affect not only the desire to lose weight, but also to follow the right diet. Everything is relative, everything is individual. Nevertheless, there are universal rules for healthy eating and Harvard nutritionists come to five basic ones.
Make records In order to begin to control the volume, benefits and harm of food consumed during the day, you need to keep records. Starting with the first meal, you should write down in a separate notebook what you ate, how much, if it was raw or ready, the number of calories and how much and what kind of liquid you drink. And do it regularly. After three days, it is necessary to summarize, finding out how much food you eat, which of it is considered harmful, and which is useful.Thus, you can draw conclusions and relate the benefits and harms, as well as the number of calories taken in the morning, afternoon and evening, understand how much liquid and which one you drink. Based on these findings, it is much easier to adjust the diet for health.
Control food portion sizes Often people trying to control the size of their portions, do not achieve any results. The problem is that you might not control how much you eat, and don’t know how much you need.Make a fist. This should be your portion of meat, pasta, potatoes and other high-calorie meals. A bit more should look like dishes with more healthy food: fruits, vegetables, fish and so on.
Followa golden rule
Is it possible to give up sweet? No, of course, and you should not do this even with a healthy diet.And what is this measure? How to determine that a piece of cake is not such a piece? Lets go back to our Harvard scientists, who will tell you how to understand how much sweets you can eat.Experts believe that people who have a weakness of harmful food, can eat on the principle of 80/20. That is, 80% of the food is healthy and nutritious, and the remaining 20 – relax and eat what you want.
Eat slowlyNot always haste and activity lead to the desired results especially when it comes to eating. Remember that you need to eat slowly, chewing food thoroughly. Help your internal organs to cope with it easily and simply, and not to strain and expose them to stress every time. Moreover, such eating will allow you to enjoy food, flavors and taste.
Psychology and sport
Despite the fact that this rule under point number five, it must be applied before the first one. Sport in the life of every person is very important. Choose for yourself those physical activities that you like. Running, biking, swimming, yoga, fitness and so on. It is not necessary to go to the gym , the main thing is that sport is present in your life.Regarding the psychological impact on lifestyle changes and aiming for healthy diet – you need to set yourself not only a goal, but also to understand that you really want it. Nothing happens without strong desire. The most banal motivation can be your own picture in your head, where you look healthy, strong and happy. Idols are idols, and a person must remain an idol to oneself, even if it is a little narcissistic, but we talk about your health, and not about health of some star.
Spinach is loaded with vitamins and minerals and can be an excellent addition to your diet. Of course only in case if you cook it right.
Registered dietitian Samara Abbot explains: “Boiling vegetables can cause a loss in water-soluble vitamins. So you won’t get as much vitamin C and folate as you would if you’d just eaten a raw spinach salad. Raw spinach is not considered to be the best calcium source because it also contains oxalic acid, which prevents calcium absorption.”
However, there are some ways of cooking spinach that will allow you to get both vitamin C and calcium. Nutritionists suggest steam or microwave spinach in order to get more nutritional value in every gram of the vegetable. Spinach cooked like this can be added to smoothies, soups or omelets.
A study, published in the journal Neurology, suggests that eating a diet that includes many fruits, vegetables, and whole grains connected with the reduced disability and fewer symptoms of multiple sclerosis.
For the study, a team of scientists examined the questionnaires completed by 6,989 people with multiple sclerosis as part of the North American Research Committee registry. The scientists found that people in the group with the most healthful diet were 20% less likely to have more severe physical disability than people in the group with the least healthful diet.
The study author Kathryn C. Fitzgerald, working in the Johns Hopkins School of Medicine in Baltimore, MD, concludes: “While this study does not determine whether a healthy lifestyle reduces MS symptoms or whether having severe symptoms makes it harder for people to engage in a healthy lifestyle, it provides evidence for the link between the two.”
Sujetha Shetty, nutritionist and diet expert at online fitness platform Gympik, and Gulneer Puri, dietician at tele-medicine platform Doctor Insta, proposed some effective tips to start a healthy diet with your children.
Grains: Prefer whole grains such as whole-wheat bread, oatmeal or brown bread. Whole grains are rish in vitamin B and fiber wich improves digestion and fills the children well.
Protein: It is a building material for maintaining and repairing tissues, making haemoglobin, improving immunity, and helping muscles grow. The foods that contain protein are eggs, seafood, lean meat and poultry, legumes, peas, beans, soy products, unsalted nuts and seeds.
Fruits: It is important to fill your child with lots of fresh fruits. Let fruit juice be the last option as the juice takes out the fibre that comes from the whole fruit. Also, fruit juices come with loads of added sugar that only contribute to empty calories sans nutrition.
Vegetables: Give your child a variety of fresh, colourful, seasonally and locally available vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others every week.
Dairy: Dairy is a major source of calcium. Include low-fat dairy products such as milk, yogurt, cheese or fortified soy beverages in your child’s diet.
Try to avoid such products in the children’s diet: added sugar (processed foods, chocolates, bars, breakfast cereals and candies) and saturated and trans fats (full-fat dairy products, red meat and poultry).
A new research suggests that the risk of premenopausal breast cancer can be higher in women who had a poor diet in adolescence and early adulthood.
For their study, the researchers from the University of California Los Angeles analyzed the data of 45,204 women who participated in the Nurses’ Health Study II. Some of the women completed a food questionnaire in 1991 when they were aged between 27 and 44 years old. Later, in 1998 these women completed a food frequency questionnaire that detailed their diet during high school.
Having analyzed the data, the scientists concluded that women with the highest inflammatory diet score in early adulthood had up to 41% increased risk of premenopausal breast cancer as opposed to the women with the lowest inflammatory diet score.
The study does not establish cause and effect dependence, but the team of the researchers believes that the results further highlight the importance of healthy diet in people’s lives.