What Is A Healthy Diet?

What is a healthy diet? How should you eat to feel more cheerful, energetic and joyful?

What is a healthy diet? How should you eat to feel more cheerful, energetic and joyful?

Many people think that healthy eating is only prohibitions and rules, the implementation of which allows you to stay unrealistically slim. At the same time, an indispensable condition is to deprive yourself of all those products that you love. But it is not so. Healthy food means good health, more energy, stabilizing mood, strengthening health. And the range of these benefits can be expanded.

Everyone can switch to a healthy diet, all you need is to make some changes in your diet and gradually give up food that does not cause any harm or harms your health.

Everything is simple . Instead of focusing on complicated calorie counting or measuring portion sizes, think about your diet in terms of color, variety and freshness. Focus on finding foods you love and easy recipes that include a few fresh ingredients. Gradually, your diet will become healthier and tastier.

Do not rush and do not try to change your diet in one day, make changes slowly. Sudden changes will bring you neither pleasure nor benefit, and most likely, you will very soon give up trying to eat exclusively "according to the rules". If you decide to go for making your diet more healthy, move forward in small steps. For example, add a healthy salad to your diet, switch to olive oil, and then, day after day, exclude "harmful" foods from your diet. Gradually, small changes will become your habit, and you will be able to continue to add healthy components to your diet without pain.

You don't have to be perfect, and you don't have to completely cut out foods that give you gastronomic pleasure. To feel good, have more energy and reduce the risk of developing diseases, agree with yourself and act slowly but surely.

Water and exercise

Water . Water helps cleanse the body of waste and toxins, but many people go through life unaware that their bodies suffer from dehydration every day. The result is fatigue, low energy, headaches. As a rule, everyone makes the same mistake - they drink only when they feel thirsty, while the body needs much more moisture. The feeling of thirst is an SOS signal, the body's cry for help.

Exercises . Choose a type of activity that you enjoy, just like choosing greens for a salad or berries for dessert. Everyone knows the phrase "movement -. This is life" Live to the fullest, move - it will give you strength and energy, and will also help you in your desire to be slim.

Abstinence

People often think that moderation is the key to healthy eating. But what is moderation? How much is it quantitatively? It all depends on you, your general diet and lifestyle. The goal of healthy eating is to develop a diet that you can stick to for life, not for a few weeks or months or until you reach your ideal weight. Therefore, try to think about moderation from the position of overall balance.

For most of us, moderation or balance means eating less. But you shouldn't treat such a balancing act as a complete rejection of the foods you love. If, for example, you like chocolate, eat chocolate, and exclude the calories it contains from lunch or dinner. If you are not full, eat an additional portion of fresh vegetables or fruits.

A rainbow in a plate

Fruits and vegetables are the basis of a healthy diet . They are low in calories and rich in nutrients, they are simply packed with vitamins, minerals, antioxidants and fiber.

Try to eat fruits and vegetables of all colors of the rainbow every day. Brightly and intensively colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

White: White vegetables and fruits contain quercetin and allicin. Allicin helps regulate sugar levels, activates heart activity, and helps increase the number of useful lipids. Quercitin is important for the assimilation of vitamin C and the coordinated work of blood vessels. To provide the body with these substances, eat 1 banana, 10 peanut seeds or one pear.

Yellow: Yellow foods are rich in beta- and alpha-carotene, as well as beta-cryptoxanthin. These substances neutralize the action of free radicals and fight aging. Also, yellow vegetables and fruits contain carotenoids lutein and zeaxanthin, they help maintain healthy vision. You need to eat 1 yellow apple, 2 tangerines or 4 apricots per day.

Red: Red vegetables and fruits contain lycopene and ellagic acid. Thanks to these components, the work of the cardiovascular system improves. To provide the body with these substances, it is enough to eat half a grapefruit, a small apple or a couple of plums.

Blue: Blue or purple vegetables and fruits contain anthocyanidins. These substances are important for the circulatory system. Also, products of this color contain resveratrol, which slows down the aging process. The daily rate of blue fruits is 1 bunch of grapes, a glass of black currants, 2 figs.

Green: Green vegetables and fruits contain isothiocyanate, which supports normal cell growth, and isoflavonoids, which promote bone health. Also, green fruits are responsible for normalizing the level of cholesterol in the blood. Eat 1 cup of green vegetables a day to ensure the normal amount of these nutrients in the body.