How to Eat Healthy

Eat healthily and easier than you might think. Armed with knowledge and you will be already half-way. Thinking that eating healthy does not mean making a sacrifice, but give you the opportunity to self improve yourself, you are already to cross the finish line. You do not need someone to tell you how many benefits you can derive abandoning donuts and burgers, but it is right that someone show you how to do it. Here, this article comes to your aid.
 

 

Part 1 of 3: Choose a Healthy Diet

1 Choose the right carbohydrates. Eat simple carbohydrates, or refined sugars, in moderation. Simple carbohydrates like sugar and white flour are absorbed very quickly by the body. This will cause a sudden increase in blood glucose, which in turn will lead to a release of insulin to correct the imbalance. Eat more complex carbohydrates. Eat carbohydrates that are digested more slowly by the body, such as wheat flour, vegetables, oats, and unprocessed grains like brown rice. These foods contain more vitamins and other nutrients useful for the body, and more fiber (which will work well on your digestive tract).
· Eat leafy vegetables such as cabbage, lettuce, mustard greens and Swiss chard. They are full of nutrients and will make you feel full very quickly. Surround them with a vinaigrette of olive oil, garlic, salt and pepper and you can enjoy a tasty and nutritious lunch.
· Choose whole wheat bread instead of the white, and whole wheat pasta in place of the classic. The processed carbohydrates such as white bread are more difficult to assimilate, and are therefore calories "empty".

2 Eat lean protein. Looking to hire between 10 and 35% of your daily calories through proteins. Proteins help the development of your muscles and will provide energy for the entire day. Among the lean protein are for example:
· Fish skinny as plaice, sole, cod, sea bass, perch and halibut
· Poultry lean as chicken or duck breast
· Legumes such as beans and soy products (edemame, tofu)
· Dried fruits like almonds

3 Learn the difference between good and bad fats. You need to hire fat because your body functions. It 'important, however, to choose the right ones. Here's how.
· The monounsaturated fats and omega 3 fatty acids are good fats, you should take regularly. They help to lower the level of bad cholesterol in your body, increasing the good one. Foods rich in monounsaturated fatty acids are olive oil, nuts, fish oil, and many seed oils. Add these "good" fats to the diet will lower your cholesterol and reduce the risk of heart disease.
· Avoid saturated fats and hydrogenated. Trans fatty acids are a type of unsaturated fat that can be found commonly in processed foods, consumption of which may increase the risk of heart disease. Read the labels of what you eat, and search for "hydrogenated" in the ingredients list.

4 Make a good supply of superfoods. Although their name may seem misleading, some of them are really special. Potentially, the superfoods have the ability to fight heart disease, ward off cancer, reduce cholesterol levels and even improve your mood. Here are some:
· Blueberries: Blueberries improve brain health. If in your area the blueberries are not available, evidence of different berries, such as raspberries.
· Algae: could not look appetizing, but after reading the list of benefits from these vegetables, you will be ready to revise your opinion. The algae are rich in vitamins, minerals and amino acids, besides being beneficial to the intestinal flora.
· Salmon here appear in the list another creature that comes from the sea, and for good reason. Salmon is rich in omega 3 fatty acids, a type of healthy fats. The omega 3 fats are beneficial for blood pressure, for brain function and heart health.

5 Keep track of salt intake. Humans, in moderate amounts, they need salt but, if taken in excessive quantities, salt can cause high blood pressure, osteoporosis, and excessive acidity in the stomach. Use salt sparingly and choose foods that bear the label marked low in sodium whenever possible.

6 Moderate. Do not eat too big portions of a food or type of food. Instead, try to vary your diet and eat a bit 'of everything in smaller quantities.
· Some people might be able to stop eating meat, sugar, alcohol, or other foods. Most of us, however, be able to do it alone for a while ', before giving in and exaggerate. Avoid this cycle of deprivation-binge allowing you to "cheat" - for example, if you want to eat less sugar, enjoy a sweet dessert every Friday night and refrain for the rest of the week. Have something to aim will help you endure the other days.
 

 

Part 2 of 3: Take of Decisions Simple and Healthy

1 Drink lots of water. Staying hydrated can improve your overall sense of health, and help sated. Drink water during and after meals to aid digestion, and try to consume between 2 to 3 liters per day.
· If you feel like a snack, try drinking a glass of water first. Some people confuse thirst with hunger, and make snacks from 400-500 calories when maybe a glass of water would be enough to feel satiated. If you're still hungry 15 minutes after drinking, then it is time to have a snack.

2 Avoid diet sodas, packaged fruit juices, soft drinks, energy drinks and other products that contain artificial sweeteners. Abandon drinks rich in sugar is one of the easiest ways to improve instantly and faster your power and become healthier. A can of Coke contains 139 calories. A glass of sugary fruit juice contains many more. A drink made of coffee prepared with flavored syrups can contain up to 500 calories. Although indulge in these drinks occasionally can't be condemned, make them part of your regular diet is definitely not a good idea.

3 Join the initiative Meatless Monday. It is an international campaign to encourage people to give up meat for one day a week. Eating less meat can give you many benefits, and many people already take enough protein during the day. In fact, on average, people vegetarian and vegan weigh less than those who eat meat and live longer.

4 Stay away from fast food. We all know that fast food is harmful to our health. Despite this, continues to remain a habit weekly for many people. First, the fast food tends to be fried and overly salty. Add sodas and chips to accompany your meal and can quickly reach half the recommended daily calories. To add insult to injury, most of the fat content in fast food is hydrogenated fat, the worst kind of fat.

5 From time to time, drink a glass of wine or beer, but not beyond. The adults who drink a glass of wine or beer with meals reported numerous health benefits, including improvements of the functions of memory, reduction of bacterial infections and strengthening of estrogen levels. [5] Unfortunately, what we can do well when taken in small doses can be destructive when taken in excessive amounts. Any quantity in excess of two drinks a day is probably harmful to your health.
· Red wine, in particular, contains a polyphenol called resveratrol, known by scientists for its unique beneficial properties on the heart. The resveratrol acts by enhancing the functions of the blood vessels contained in the heart and reducing the amount of bad cholesterol in the body.
· You are pregnant and themes drink alcohol? Although it is normal for expectant mothers to abstain from alcohol, very scientists argue that it is perfectly harmless to drink a daily glass of wine.
 

 

Part 3 of 3: Change Your Mindset

1 Adopt a healthy attitude toward food. Look carefully at your eating habits. Do you eat more when you're stressed? Do you deny food to feel in control? Currency with care if you have an emotional attachment to food that is not healthy. If so, here are some steps to consider:
· Find healthier substitutes. If you realize you ingozzarti of unhealthy foods when you're stressed, is a substitutive activity - for example, you could take a walk, a long bath, or call a trusted friend to chat. Whatever you choose, it should be something that helps get rid of stress so that you no longer feel the urge to eat.
· See food as a source of livelihood. Western culture is flooded with messages indicating the food as fun or to relieve boredom. Break this habit cognitive evaluating the food for what it can do for the welfare of your body. Ask yourself if what you are about to put in your mouth is good for you, and if it will help your body to function properly. We should make our own in this sense, the concept of continence as was expressed by St. Augustine, that is, compared to maintain control and awareness of ourselves, especially when we are faced with certain temptations, such as sweet recipes that do not it is often possible to say no.
· Consult a physician. Eating disorders are classified as a mental illness, and not always be able alone to change a destructive attitude. If you suspect you have an eating disorder (whether it's eating too much or too little), ask your family doctor to point you who to turn to.

2 Determines how many calories a day to serve your body to function. This number can vary greatly, depending on your metabolism and intensity of physical activity sustained. As a rule, the greater the muscle mass, the greater the number of calories that you must assume for it to work properly. Otherwise, your body will begin to break down muscle tissue for energy.
· If you are the type of person that a pound of fat only because he smelled a piece of pizza, then your daily calorie intake should be 2000 calories for men and 1500 calories for women. Even your body mass matter to determine that value - people tonnage stronger naturally need more calories.
· If you are the type of person who can eat without getting fat, or if you do a lot of physical activity, you may increase the value of daily calorie intake of 1000-2000 calories, or half if you're a woman.

3 Do not skip breakfast. Many people do it because they think it is important to eat for breakfast, or because they are not hungry when you wake up. Although the scientific results are still inconclusive, are numerous reasons why you should not skip what many consider the most important meal of the day.
· Have breakfast starts your metabolism, and keep active during the morning. In some people skip breakfast can start a mistaken response to hunger. Your brain may think There is no food for many hours, it is a famine! At the next meal, the body will be persuaded to accumulate more fat as possible.
· In addition, skipping breakfast may make you feel a lot more hungry for lunch, and would you eat too much to compensate.
· A small breakfast is better than a skipped breakfast. If you do not feel ready to make a full meal, drink water and eat at least a piece of fruit, a cereal bar or a piece of toast. The healthier choice and complete would be to prepare a good smoothie.

4 Eat slowly. Have you ever gorged eating a lot and feeling you well, only to explode 15 minutes after? This happens because the stomach takes time to communicate to the brain that it is full. Avoid the problem by eating slowly. This way, when you have received the message and you will feel full, you will not have eaten too much.
· Slow down waiting 5-10 minutes between each course. Chew thoroughly every bite 20 to 30 times before swallowing.
· Drink a full glass of water during the meal. Drink sips will slow the rate at which you eat and I will feel more satiated.

5 Eat five times a day. Ideally, you should do three meals a day (breakfast, lunch and dinner), with two snacks in between meals. Follow this practice will allow you to eat slightly less during meals, giving your body a quantity of food easier to digest, and to keep a more stable glycemic profile, why not spend more than six hours without eating.