Even in the midst of day-to-day running, it is possible to change some eating habits that allied to the practice of physical activities will contribute a lot, to a healthier life and increase the quality of life. Here are 20 health tips on eating habits that will make all the difference in your health.
1) Ginger and cinnamon are thermogenic foods that help speed up metabolism. Always count on them for daily diet. You can add cinnamon sticks or pieces of ginger in the cold water and drink throughout the day.
2) Do not use salad dressings. Choose lemon, olive oil, vinegar, and salt and take it in raw form.
3) Choose whole foods like rice, pasta, bread and pasta. They are healthier and moreover, rich in fiber beneficial to the gut.
4) Reduce the consumption of alcoholic beverages. In addition to being caloric, they are not beneficial for health.
5) Sausage, sausage, ham, mortadella, and salami, called inlaid foods, should be avoided. They are high in sodium, preservatives and fat.
6) Choose white or buffalo cheeses. The more yellow the cheese, the more fat it has.
7) Substitute natural sugar for sweetener in all beverages. Choose sucralose or stevia type sweetener. They are natural and leave no bitter or residual taste in the mouth. Try it!
8) Butter, sour cream, whipped cream, foods with clotted pastry are high in saturated fats. Avoid them because their consumption can raise blood cholesterol levels.
9) Be Ruler: Make 5 to 6 meals a day, skip none. Feeding yourself every 3 hours contributes to weight loss, if that is your intention, as well as giving you more satiety so that you feel less hungry.
10) Introduce the fruits into your eating routine. It can be in the natural form of juice or fruit salad. Eat at least 3 servings a day. Fruits have vitamins and minerals essential for health. Each fruit is rich in a different vitamin, so always remember to diversify your intake.
11) Vegetables and vegetables should always accompany lunch and dinner like salads, raw, and cooked vegetables. They are rich in fiber vitamins and minerals, so the more variety the better, as each is rich in a different vitamin. Remember that vegetables should occupy half of your plate assembled. But have moderation with the carbohydrate-rich vegetables like potato, cassava, and carrot.
12) Get rid of craving for eating spicy food. They possess a lot of sodium (salt) and in the long run, you can develop high blood pressure. Prefer natural seasonings like onion, garlic, and salt in small quantity.
13) To help you reduce salt from meals, use black or Himalayan salt. You can also make a mixture of natural salts. Use 50g of 3 herbs of your choice (eg thyme, rosemary, celery) and add 50g of normal refined salt. This way you will have 200g of herbal salt. Use it to season meats, salads, and other foods.
14) Avoid Fried foods as they are harmful to health due to the high amount of fat. Prefer the baked and grilled. If you have non-stick cookware at home, grill it without adding oil or olive oil, it gets very good.
15) Avoid frozen foods if possible as they do more harm than good. They lack essential enzymes that our digestive system needs thus weaken
16) Drink 6 to 8 glasses (200ml) of water per day. Hydration regulates various functions of our body, helps maintain proper bowel function, and is great for skin and hair. It is not necessary to only drink water: juices, teas (without caffeine like mate and black) and coconut water are also excellent allies in hydration.
17) Give preference to skimmed milk and yogurts, since the fat content in them is reduced, making them beneficial to health.
18) Never skin the main meals of the day which are breakfast, lunch, and dinner. If you skip them then you are most likely to substitute junk food for them.
19) You can choose yogurt, fruit and nut mix as an option in intermediate snacks.
20) Follow the above tips, modify your lifestyle. Do not do crazy diets with severe calorie restriction and exclusion of nutrients like carbohydrates and fat, for example. Our body is a system that needs all the nutrients (carbohydrates, fat, proteins, vitamins and minerals) in balance to be and stay healthy.