Tips for healthy eating

A healthy balanced diet that includes a variety of foods, including plenty of fruits, vegetables, and starchy foods like wholegrain breads and whole grains; some protein-rich foods such as meat, fish, eggs and lentils; and some dairy foods. The following practical tips can help you make healthier choices.

Following a healthy diet isn't about setting strict limits, keeping yourself unrealistically thin, or stripping you of the foods you love. Instead, it is a feeling of comfort, full of energy, improving one's own health and spirit.
Healthy eating doesn't have to be complicated. Many people can feel overwhelmed by all the contradictory nutrition and dietary advice that exists every day in the newspapers or on social media. It seems that for every expert who tells us that a certain food is good for us, you will find another saying exactly the opposite. The truth is that while certain foods or specific nutrients have been shown to have beneficial effects on mood, it is our overall diet that matters most. The foundation of a healthy diet is to replace processed foods with real foods whenever possible. Eating foods as close to the way that nature made them can make a huge difference to the way you think, look, and feel.
By using these simple tips, each of us can overcome confusion and learn to create - and adhere to - a delicious, varied and nutritious diet that is good for the mind. mind and body as well.

2.1. Chew well for a long time The speed of eating affects the amount of food we eat as well as the ability to gain weight. In fact, studies comparing different eating speeds show that fast eaters are up to 115% more likely to be obese than slow eaters. The cravings, how much to eat, and how much fullness are all controlled by hormones. These hormones signal to our brain whether we are hungry or full. However, it takes about 20 minutes for the brain to receive these messages, so eating more slowly gives the brain the time it needs to realize that you're full. Studies have confirmed this, showing that eating slowly can reduce the number of calories you consume during meals and help you lose weight
Eating slowly is associated with more thorough chewing, which has also been linked to Better weight maintenance. Therefore, by simply eating slower and chewing more thoroughly, you can reduce your risk of overeating and weight gain.
2.2. Choose whole grain bread - unrefined You can easily make your diet a little healthier by choosing whole grain bread over traditional refined grain bread. In contrast to refined grains, which have been linked to many health problems, whole grains have been linked to many health benefits, including a reduced risk of type 2 diabetes, heart disease, and cancer. They are also a good source of fiber, B vitamins and several minerals, such as zinc, iron, magnesium and manganese.
There are many varieties of bread made with whole grains, and many are even tastier than refined breads. Just be sure to read the label to make sure your bread is made with whole grains only, not a mixture of whole grains and refined grains. Preferably bread that contains seeds or whole grains.

2.3. Add Greek Yogurt to Your Diet Greek yogurt (or Greek-style yogurt) is thicker and thicker than regular yogurt. It has been strained to remove excess whey, which is the watery part of milk. The end result is a yogurt that will be higher in fat and protein than regular yogurt. In fact, it contains more than three times the amount of protein found in the same amount of regular yogurt, or up to 9 grams of protein per 100 grams of milk.
Eating a good source of protein helps us feel fuller for longer, thereby helping to control appetite and eating fewer calories. Furthermore, because Greek yogurt is made fresh, it contains less carbs and lactose than regular yogurt, making it perfect for those following a low-carb diet or who are lactose intolerant. Simply replace some snacks or regular yogurts with Greek yogurt for a burst of protein and nutrients.
Nutritionists recommend choosing unflavored varieties, as flavored ones can be packed with added sugar and other unhealthy ingredients.
2.4. Don't shop without making a list There are two important strategies to employ when we go grocery shopping: make your shopping list ahead of time and don't go to the store hungry. Not planning exactly what to buy, especially food, will lead to excess or unnecessary purchases, while hunger can exacerbate your urges for dishes. we.
To make sure you buy right, buy enough, plan ahead and write down what you need to buy and focus only on those things. This way and stick to your list, you'll not only be buying your own healthy items, but you'll also save money and have healthy foods around the house.
2.5. Eat eggs, make breakfast a priority. Eggs are very healthy, especially if eaten in the morning. They are rich in high-quality protein and many essential nutrients that people often don't get enough of, such as choline.
When looking at studies that compared different types of calorie-appropriate breakfasts, eggs came to the fore. Eating eggs in the morning will help increase the feeling of fullness. This has been shown to cause people to consume fewer calories over the next 36 hours, which can be quite helpful for weight loss. A study in healthy and fit young men found that eggs produced a greater sense of satiety, less hunger, and a significantly lower desire to eat than a breakfast of cereal or croissants
Actually Men who ate eggs for breakfast automatically ate 270-470 calories less at lunch and dinner buffets, compared with men who ate other breakfasts. Therefore, simply replacing your current breakfast with eggs can bring great benefits to your health.

2.6. Increasing Protein in the Diet Protein is often considered the king of nutrients and it seems to have some superpowers. Because of its ability to affect a person's hunger and satiety hormones, it is the food that contains the most macronutrients.
One study found that simply increasing protein intake from 15% to 30% of calories led people to eat 441 fewer calories per day, without actively limiting their intake. Furthermore, protein helps you maintain muscle mass, which determines the body's metabolic rate. Eating more protein can increase the number of calories you burn by 80 to 100 per day.
This is especially important to prevent the loss of muscle mass that can occur during weight loss and as we age.
Try to add a protein source to each meal and snack. It will help you feel full for longer, curb cravings and make you less likely to overeat. Good sources of protein include dairy products, nuts, peanut butter, eggs, beans, and lean meats.
2.7. Drink enough water Drinking enough water is very important for everyone's health. Many studies have shown that drinking water can be beneficial for weight loss, weight maintenance, and even a slight increase in the number of calories you burn daily.
Studies have also shown that drinking water before a meal can reduce appetite and subsequent mealtime calorie intake in middle-aged and older adults. That said, the most important thing is to drink water instead of other beverages. This can significantly reduce the amount of sugar and calories in your body.
People who drink mostly water have been shown to consume an average of 200 fewer calories per day than those who drink other beverages.
2.8. Limit grilled or fried foods The way you prepare food can dramatically change its effects on your health. Grilling, sautéing, frying, and frying are all common methods for preparing meat and fish.
However, in these types of cooking methods, several potentially toxic compounds are formed, such as polycyclic aromatic hydrocarbons (PAHs), advanced glycation end products (AGEs) and heterocyclic amines. (HCAs). All of these compounds have been linked to a number of diseases, including cancer and heart disease
Healthier cooking methods include cooking, simmering, slow cooking, boiling, pressure cooking, stewing and sous cooking -video. These methods do not promote the formation of these harmful compounds and thus make our food healthier. However, there's no guarantee that you can't enjoy grilling or deep frying from time to time, but try to use those methods as sparingly as possible.
2.9. Omega-3 and Vitamin D Supplements A surprising number of people around the world are vitamin D deficient, including 42% of the US population. Vitamin D is a fat-soluble vitamin that is important for bone health and the function of the immune system in our bodies. In fact, every cell in your body has a receptor for vitamin D, showing its importance.
Vitamin D is found in very few foods, but fatty seafood usually contains the highest concentrations.
Omega-3 fatty acids are another commonly lacking nutrient found in fatty seafood. They have many important roles in the body, including reducing inflammation, maintaining heart health, and promoting brain function. Western diets are often rich in omega-6 fatty acids, which promote inflammation and are linked to many chronic diseases. Omega-3s help fight this inflammation and keep the body in a more balanced state.
If you don't eat fatty seafood often, you should consider taking a supplement. Omega-3s and vitamin D can often be found together in many dietary supplements.
2.10. Try to eat natural fruits instead of drinking them. Fruits are very healthy. They are packed with water, fiber, vitamins and antioxidants. Studies have repeatedly linked fruit consumption to a reduced risk of certain diseases, such as heart disease, diabetes, and cancer. Because fruits contain varying amounts of fiber and plant compounds, their sugars are usually digested very slowly and do not cause large spikes in blood sugar. However, this also does not apply to fruit juices. Many juices are not even made from real fruit, but rather concentrated juices and sugar. They can even contain as much sugar as a sugary soft drink.

Even real fruit juice lacks the fiber and chewing resistance provided by whole fruit. This makes fruit juices more likely to spike your blood sugar. It also makes it easy to consume too much in one go.
Completely changing one's diet all at once can be an unthinkable. Instead, try to incorporate some of the small changes in this article to make your diet healthier. Some of the tips we provide will help you keep portions healthy, while others will help you replenish nutrients or adapt to something new. Taken together, they will have a big impact on making your overall diet healthier and more sustainable without major changes in your habits.
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References: helpguide.org, eatforhealth.gov.au, healthline.com