To learn How to have a good diet Will help you to build the habits that will help you maintain your physical and psychological health.
A good diet is the basis for an optimal state of health. In turn, a healthy body is the engine for everything else to work properly.
Already the classic Greeks said:"Mens sana in corpore sano".
Food is a habit that can be varied according to the culture or climate of each geographical region.
7 tips for a good diet in daily life
Eating healthy and natural foods, as well as ensuring a balanced diet, are tips you've probably heard.
However, for some reason, it is not so easy to put them into practice. Have not you wondered why it is so difficult for you to choose a fruit instead of a cake for example? There are psychological aspects that condition your behavior.
These 3 tips or suggestions will help you in this regard:
1-Healthy foods should be conveniently arranged
What does this mean?
Simply put a bowl of fruit on the main table or near the place where you keep your car keys.
This way, it is easier to choose to eat a fruit as a snack, instead of a cookie that is stored in the cupboard, or choose to take a fruit when leaving the house, to eat in a collation when you are out.
Try to make healthy foods the most visible. In fact, those"tastes"that you occasionally like to give you, like a piece of cake or chocolate, put them in places farther away.
It is possible that many of them expire before being consumed. If you do not see them, then you do not remember that you have such foods and therefore do not consume them.
On the other hand, ideally, do not buy high-fat unhealthy foods. To do this, avoid going through the aisles of the supermarket that contain them.
2- Plan your meals in advance
A study by the Medline Plus institution indicates that each person takes about 200 decisions per day in relation to food.
Without much calculation, it shows the speed with which these decisions are made.
There is no time for a thorough analysis of what is going to be eaten. People today need to have these kinds of things resolved in advance, not to make bad choices and have time to deal with other issues.
So, plan your meals with time and decide what food you are going to eat. Do not improvise, because if you do, you probably will not choose the healthiest.
3- Normalize healthy foods
In general, when healthy foods become convenient and attractive, they also become"normal"choices and it is at this point that it becomes easier to integrate them into eating habits.
A good example of this can be seen in the results of a study carried out in some schools in the United States.
When regular milk was placed instead of chocolate milk in the front of the refrigerators (a convenient place) in an attractive design bottle, occupying at least half the space available, regular milk consumption increased from 30% to 60 % among students.
You are already prepared psychologically and you know tools that will help you not to"boycott" In your goals.
However, your Daily habits Are the ones that will determine if you eat healthy. A proper diet is not only composed of what you eat, but how much you eat and the way you metabolize it.
While on the latter you may have less influence, there are also some tips that can help To improve your metabolism .
4- Count the calories
The amount of calories you should consume is directly linked to your energy requirements.
If you are a person with intense physical activity for example, then you will spend more energy than if you lead a sedentary life.
A good diet means reaching a"zero"balance between what is consumed and what is spent.
An indicator that you are close to that point is when your body weight does not change. Controlling your weight frequently is a quick way to tell.
5- Get used to reading food labels
This is a good habit that not only allows you to learn about nutrition, but also you can choose with better criteria what you are going to eat.
Currently, the foods in their packaging show the calories they provide, their qualitative and quantitative composition and even come to include useful recommendations.
By knowing what each food brings, you will be able to identify different alternatives. You can choose the Foods that contribute less calories , More fiber and they do not have trans fats for example.
This way you will easily identify the best options for your food.
6- Making simple foods
Beyond your culinary tastes or that is usually well-liked entertaining the guests with elaborate dishes, opts for the simple.
In general, food conserves its nutrients in better condition and with greater Bioavailability , When you consume them fresh.
Try to set aside the recipes that involve adding many ingredients and spices. Also try as much as possible to avoid prolonged cooking periods.
Selecting foods that require a short"processing"before being consumed is best.
You will see that when you are with little time, which often happens many times, you will try to eat something that does not involve cooking for a long time. If you have simple recipes on hand, these will be the first ones you will turn to.
7- Always think the size of the portions
While the idea is that you are not measuring what you eat permanently, think about the size of the portions you are consuming.
The dish is one of the best allies in this sense; Eating a small plate of pasta or your favorite meat is enough.
You may want to repeat, but think a dish is probably already good for your body, unless you really do A lot of physical activity .
This measurement reference, in addition to implementing it in your home, also applies when you go out to eat.
Many times you end up eating more of the account, because the portion was very abundant.
Phrases like"I'm paying enough for this dish so I finished it", they attack a Good habit Food.
8- Eat regularly
Maintaining and respecting meal times is essential. He metabolism Involves times of digestion, absorption and elimination.
If you skip meals, your metabolism may slow down and you will not be burning calories as you should.
It does not matter if instead of having lunch at 12 for example, you have to do it at 14 o'clock. The important thing is not to skip any food.
If you spend many hours without eating anything, you will probably end up with an atrocious hunger and in these cases you are more likely to choose foods rich in carbohydrates and fats, rather than healthy foods.
9- Look for healthier alternatives
If you like to eat meat then you can choose lean meats instead of meats with high fat content.
Choose whole-grain bread and rice, instead of white bread or plain rice.
These are just a few examples of healthy alternatives to common foods.
If during the day you add several of these options, in the end you will have greatly improved your diet.
10- Enjoy the food
In addition to fulfilling an obvious function, food also gives us pleasure. Taste is one of the most enjoyable senses, and the feeling of satiety causes well-being.
As much as possible, do not eat in a hurry. Eat slowly, enjoying each bite and chewing it slowly.
In this sense, Mindfulness can help you .
When you enjoy the food, you are likely to eat less, feel more pleasure, and enjoy more satisfaction for longer.
And of course do not forget the basics of good nutrition: eat plenty of fresh fruits and vegetables and drink lots of water, reducing the amount of carbohydrates and saturated fats.
And what do you do to have a good feed? I am interested in your opinion. Thanks!
Bad diet is a reality of our times
Certain issues reported by the National Institute of Statistics of Spain , Show that food trends have changed markedly in the last decade.
Little by little, the traditional Mediterranean diet is losing ground, especially among the youngest, which only maintains in many cases the adequate consumption of olive oil and fish.
According to statistics, only 4% of Spaniards feed properly, 32% eat very badly and the remaining 64% Improve your eating habits .
The failures begin with the day, as 6% of Spaniards do not eat breakfast and 19% only drink coffee or tea.
On the other hand, 33% of the population does not spend enough time eating or planning their meals, and therefore, many opt for fast foods or other unhealthy options.
If you want to improve your eating habits, look at the following tips.
References
- Image source.