Carrying a good diet is one of the keys to maintaining good health for many years. Here are some healthy eating tips, 10 nutrition tips that will help you improve your daily diet.
10 healthy eating tips
Regardless of who wants to lose weight or lose weight, who wants to gain muscle, gain weight or simply stay, good manners when feeding should always be present? Here are these 10 healthy eating tips:
1. Includes protein at breakfast
A breakfast that includes protein is much better than a breakfast based on pastries and sweets. In addition, the proteins will help us to stay satiated longer, thus avoiding mid-morning snacking. What breakfast?
You can prepare salty toast, with cheese, ham or boiled egg. You can accompany the toast with olive oil, tomato … To drink you can prepare an infusion, coffee, a natural juice or a glass of vegetable milk of oats, rice, almonds…
Another option for a protein breakfast is prepared with oatmeal, to make pancakes. If you cannot with “salty” breakfasts, you may like more pancakes or crepes made with eggs and these preparations, accompanied by 0% jam or chocolate cream.
Proteins are necessary, but like everything, in excess, they are not good,
2. Reduce sugars
The added sugars are present in many more foods than we think. One of the foods that deceive most are turkey or cooked ham. These “meat” preparations contain a somewhat percentage of added sugars. Many people take them thinking they are fat-free foods (which they are), but do not notice the high percentage of sugar they are eating, which is worse than if they took the piece of meat with its normal fat.
Soft drinks and sugary drinks are another thing that has a very large amount of sugar. It is better not to take them, or reduce their consumption to the least possible.
There are too many foods that contain added sugars. Try to reduce the sugar, and these products, in everything you can.
3. Reduce or eliminate processed foods
Most processed foods are made with saturated fats such as palm oil, a type of saturated fat that is really bad for your health. Try to avoid as far as possible pre-cooked, frozen products, snacks, cocoa creams and industrial pastries.
4. Eat healthy fats
Include in your diet olive oil (if it is extra virgin, much better), nuts, avocados or salmon. The fat is necessary, but there is a lot of difference between taking healthy oils as I have just mentioned, raw virgin olive oil, in a salad, to take “greasy” foods such as fried foods (and if they are pre-cooked frozen) .. Much worse).
5. Take fruit and vegetable juices and smoothies
Smoothies and juices made from fruits and vegetables are an excellent way to take “live” food. The combinations are practically endless. The liquefied juices can include combinations of fruits and vegetables. With the natural smoothies we have the advantage of taking the whole fruit or vegetable (without the waste of the juices liquefied). To the shakes we can add milk, vegetable milks, water or even ice if we want to make some granita.
We want to clarify that we refer to juices and smoothies made at home. The juices and smoothies of industrial fruits and vegetables that we can find already prepared, contain added sugars, preservatives, etc.
6. Take raw foods
Take salads, natural juices. There are many delicious recipes to prepare food-based (vegetables, especially) without cooking. These foods contain all their properties and vitamins, since no nutrient or property is lost in the cooking process.
7. Drink water
Staying hydrated is very important. Thirst is the warning sign that our body is dehydrating. Keep the body hydrated.
You should drink a glass of water on an empty stomach, upon waking, before breakfast. This helps us to rehydrate the body after hours of sleep.
8. Include legumes in your diet
Legumes are one of the best sources of vegetable proteins (and minerals) that also have a high fiber content, as well as other benefits for our health, such as its high content of potassium, which reduces the risk of high blood pressure. Legumes are also low in fat.
9. Mineral and vitamin supplements
It does not hurt to know what is missing in our body. There are a lot of mineral and vitamin supplements on the market. Consult a nutrition expert or your doctor about the minerals that may be missing.
10. Do not skip any food
I find it quite familiar to hear clients say that they skip some food when they want to lose weight. Skipping meals is always a mistake. With this the only thing we get is to increase our anxiety to eat, making us more vulnerable to snack between meals or eating much more at the next meal.
We hope that these healthy eating tips will help you to correct some bad nutrition habits and eat a little healthier food.