7 Tips To Eat Right And Feel Your Best

There are so many rules for healthy eating that they have already begun to contradict each other.

There are so many rules for healthy eating that they have already begun to contradict each other. We tried to pick up the basic, time-tested recommendations that will help maintain health and keep the body in good shape.

1. Time and amount of food

 

Try to have breakfast and dinner no later than 4 hours before bedtime. If you adhere to at least these simple conditions, the diet will build itself. It is important not to eat in the middle of the day if there is no desire.

During lunch, it is not necessary and even harmful to eat the first, second and third. This amount of food at a time is difficult for the stomach to digest, and few people need as many calories as you get from the so-called "full" dinner. Unless, of course, you are not working in the Far North at the logging site.

2. Healthy snacks

 

When a person is just switching to proper nutrition or working hard mentally or physically, you can have a snack at any time. But! No fancy buns, raw smoked sausages on white bread with butter, sausages with ketchup and mustard. Bananas, citrus fruits, dried fruits, cereals with vegetables, nuts, cottage cheese with berries can act as a snack.

3. Liquids

 

Drink. It is not necessary to specifically dose the ill-fated 2 liters, but do not forget that all organs need liquid. It may not only be water; juices, milk, fruit drinks, tea will also help replenish the water balance. It is worth avoiding sweet soda, coffee in large volumes, alcohol, especially sweet ones, like liqueurs.

For a long time there was a myth that it is impossible to drink while eating, supposedly this makes the gastric juice less concentrated. Recent studies have shown that water does not negatively affect the ability to break down foods, on the contrary, it softens food and slows down the chewing process.

4. Balance your diet

 

Many diets are drastically limited in one or another food. For example, remove fats or carbohydrates from your menu. But our body needs all three basic "building materials" for cells: proteins, fats and carbohydrates. Carbohydrates should be about 50%, fats and proteins equally. A shift towards an abundance of proteins is allowed if you work at a physical job or are actively involved in sports. But it is important to pay attention to the quality of the products.

Useful proteins include: poultry, fish, legumes, eggs, dairy products. Fats that do not increase cholesterol levels are found in nuts, vegetable oils, and avocados. It is better to choose complex carbohydrates, they break down longer, delaying the feeling of hunger, and do not create a sharp release of glucose into the blood. These are oatmeal, whole grain or bran bread, potatoes, brown rice.

5. Eat slowly

 

Thorough chewing ensures better absorption of food, and you may also feel that you are full before you have finished your usual portion. By spending time chewing, you will give your brain time to realize the fullness of the stomach. This is the easiest way to avoid overeating.

6. Reduce Salt and Sugar

Do not abruptly remove salt and sugar from the diet, this will plunge you into a depressive state and a healthy diet will seem like a punishment. It does not make sense to completely abandon these additives, just gradually reduce their number, introduce new spices, they will help bring out the taste of already familiar dishes. For example, use vanilla, cinnamon, ginger, turmeric, paprika.

7. Vitamins

 

Introduce fresh fruits, berries, herbs and vegetables into your daily diet. This will give you a huge amount of vitamins and gradually relieve cravings for sweets. Especially in this context, beets, carrots and bananas are useful.