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.
Fermentation is a process during which natural bacteria feeds on the sugar and starch in the food. According to nutrition experts, eating certain fermented foods can help you eat less sugar and calories and lose weight, as this type of foods packed with gut-friendly enzymes acting like natural probiotics. Here is the list of foods that are both tasty and healthy:
Fermented soy: can make your digestive system moving, toughen your immune system, and lower the risk of cancers.
A team of scientists from the UK developed a new urine test that is able to reveal how healthy the food you eat is. This test is described in details in The Lancet Diabetes and Endocrinology. It can detect chemicals that made in the body when the food processed. The scientists believe that this test could be available on the market already in two years.
The test analyses the urine samples to determine the structure of chemicals in it with the help of a technique called a proton nuclear magnetic resonance spectroscopy.
Dr Isabel Garcia-Perez, one of the researchers, says: “This will eventually provide a tool for personalised dietary monitoring to help maintain a healthy lifestyle. We’re not at the stage yet where the test can tell us a person ate 15 chips yesterday and two sausages, but it’s on the way.”
More information about the test you can find here.
Are you still trying to switch to healthy nutrition and haven’t succeed? Check out these simple-to-follow steps for changing your eating habits.
1. Classical scheme of healthy eating
The first thing to remember is a clear standard scheme. It will help you to learn once and for all, what and when to eat during the day. So, in the classic understanding of healthy eating we should have 5 meals a day.
Breakfast = complex carbohydrates and/or protein (oatmeal, a handful of berries or nuts, cereals without sugar, fruit smoothies, eggs, etc.). If you want to eat sweets, it’s the best time to eat it during a breakfast and up to 12 p.m.
The first snack = depending on the density of your breakfast, it can be a hanful of nuts, any fruit, some dried fruit, whole-grain bread with curd cheese, etc.
Lunch = carbohydrates + protein + fiber. For example, buckwheat with roasted chicken + salad.
Second snack = predominantly protein or carbohydrates. The main thing, as in the first snack, monitor the amount of servings. Snack should not be as big as dinner.
Dinner = protein + fiber. The chicken / meat / beans / egg / cheese + salad.
That’s all! Very simple and working nutrition scheme.
2. Make a shopping list
As soon as possible go to grocery shop to refill your fridge with healthy products. But! We’re slowly moving to proper nutrition, so be sure to prepare a shopping that includes poultry, fruits and vegetables of different colors, greens, cheese, whole grain bread, eggs.
3. Buy more greenery
In continuation to the previous tip – you should add a lot of greenery! It’s not 2 feathers of green onion, but a full plate of different types of greenery. You will certainly understand the feeling of vitality and freshness that greens can give you.
4. Don’t go to grocery store or restaurants hungry
Well, with this is a clear point. Each of us has failed healthy eating habits when due to hunger we bought or ordered too much excess and unwhealthy food.
5. Replace canned goods with frozen foods
Salted tomatoes, crisp cucumbers, canned pineapples – it’s all delicious, but the amount of salt and preservatives production should make you change your mind. Instead of this it is better to put a pack of frozen green beans and vegetable mixture in your basket. Modern flash freezing is healthy and it saves vitamins from fruits and vegetables.
6. Stop eating semi-finnished products
Leave the packages with semi-finnished foods to someone else 😉
If you find it hard to imagine your dinner without bread, it is better to choose whole grain bread or unleavened lavash and similar things.
8. Switch to a natural sugar
Honey and fruits should replace candies and white sugar in tea.
9. Try to give-up street food
Hanging out with friends, of course, is not prohibited. However it is better not to eat in the cafe more often than once every 2 weeks. But even so, you can select a more useful and healthy food than ever before.
10. Buy small portions of unhealthy food (if you are not able to exclude it)
It’s not easy to stop drinking beer with chips in one moment if you used to it. Therefore, in exceptional cases, once a month, you can afford chips, but the smallest pack.
11. Let healthy food to be in sight
Apples, bananas, cereal biscuits are useful things in the middle of a table! Do not hide them deep into refrigerator.
12. Do not count calories
If you think you have that healthy nutrtion is meticulous counting of calories and weighing each product, then you are wrong. The only thing to be concerned – is the amount of servings. Believe us, you will be full with a half plate of spaghetti, if you add to it a fresh vegetable salad.
13. Drink water
The standard advice, but a very important. Make sure that your body gets the right amount of pure liquid.
Nowadays everybody knows that not all bread is equally healthy, though it can be extremely hard to make the healthiest bread among the variety of product.
Bread can be an incredibly nutritious addition to your diet plan, according to Keri Cavuto, RDN, CDN, and author of The Small Change Diet.
Here are 4 rules to choose bread that is ideal for your healthy eating plan:
Choose whole-grain bread. This kind of bread uses the entirety of the grain providing you with fiber, protein, vitamins, and minerals.
Choose 100% whole-brain. Some bread labels may say whole-grain even if they only have 51% of the ingredients qualify. That’s why it is important to double-check the label.
Choose fewer ingredients in it. Cavuto recommends reading the label aloud. If you can’t pronounce it or understand, don’t take it.
Fiber. It is crucial for your diet, that’s why to look at how many grams of fiber there are per slice. It should be over 3 grams.