Let’s imagine.
You have decided to maintain your healthy lifestyle. One of the most important steps is changing of your poor eating habits. This is especially significant when you are overweight. Easier said than done!
Does it mean that you can only eat steamed broccoli, chicken breast, greens? Does it mean that your food should be boring, unappetizing, have flat taste? No way!
Can food be both healthy and tasty? Sure thing!
Food is one of the sources of delight. We should not forget about it. You can cook healthy and tasty food using your imagination.
Two most important things to pay attention to are QUANTITY and QUALITY of food.
How much do we eat?
We overeat very often. So try to reduce your food amount. BUT never ever starve yourself! It is better to eat more frequently, but eat small portions! Gastroenterologists advice to eat 5 times a day, but eat small portions and not to take long pauses between meals. If you eat for example only twice a day, you feel hungry during the day. The more hungry you feel, the more food you eat. This eating habit (eating rarely and much amount) leads not only to overweight, but also to intestinal issues.
What do we eat?
One of the acute problems of modern city inhabitants is lack of time. As a result people try to save a little time for food preparation. We buy frozen food in supermarkets, eat in second-rate restaurant, eat high-carbohydrate food. But what if we should try to revise our food habits? Think before we buy food, think before we prepare food, think before we EAT.
Here is the list of products which should be avoided or at least limited:
- canned and preserved food (high concentration of salt, hidden sugars);
- ketchup, salad dressings (high concentration of salt, high amounts of hidden sugars);
- sausages, preserved meats (salt, preservatives);
- sweet carbonated drinks (SUGAR, SUGAR, SUGAR);
- frozen food (loss of vitamins)
- potato chips and similar snacks (salt, sugar, preservatives, fast sugars);
- pastry, candies, ice-cream (fast sugars).
On this plate we can see tasty but UNHEALTHY food:
Usually we think that obesity is a result of fatty food consumption. To a certain degree, yes. BUT one of the main enemies of a healthy figure is sugar addiction.
One important hint: If you eat this unhealthy food, try to reject it step by step, not all at once. Otherwise it will be an emotional shock for your body.
How do we eat?
Do you eat slowly or hastily? Do you eat in a comfortable atmosphere? Do you read books, watch TV while eating? Is your tableware beautiful?
When you eat, try to do it slowly, concentrate on the process, do not read magazines or books.
Use beautiful plates, cutlery, tablecloth. Beauty of the tableware helps to appreciate your food.
As I mentioned above fast sugars should be avoided or at least reduced, if we are speaking about healthy food. Many people (especially women) love candies, tarts, buns, etc. Eat these delights rarely and try to vary your diet using healthy products.
For example, if you like candies, replace them with some sweet fresh fruit.
In a day, the body must meet the needs of about 2,000 to 2,500 calories. The calories needed depend on a number of things, such as gender, weight and age. To comply, we must consume a complete diet.
Ahmad explained,
For lunch, the portion of food is not acquired as much breakfast. We can also eat alternative carbohydrates.
While dinner should be done at seven and is at least four hours from bed. Because, the stomach takes time to rest from digesting food.In addition, there are misperceptions in some parts of the community about breakfast and lunch.Many still consider lunch need more intake than breakfast because many activities are done during the day. The heaviest food should be breakfast. Because we want to work and study.
As for calories this is quite a complicated question. As you mentioned the calories needed depend on a number of things. One of the most important things we should remember (beside of course gender, weight and age) is a physical activity level. For example, young women who are office workers getting little exercise require about 1800 calories. Young men who are vigorously active need even 2800-3000 calories.
Besides there is a question of not only the QUANTITY, but also the ''QUALITY" of calories. I mean the following. What do we eat to get the required quantity of calories?
e.g.
Person 1 eats a cream cake. This cake has approx. 300 calories/100g.
Person 2 eats a vegetable salad with olive oil (70 calories/per 100 g), steamed chicken breast (115 calories/per 100 g) and grilled vegetables (50 calories/per 100 g).
So Person 1 and Person 2 eat almost the same quantity of calories. But is the quality of these calories the same? NO.
Person 1 eats a cream cake. A cream cake consists of unhealthy FAST SUGARS and saturated fat.
Person 2 eats vegetable salad (healthy slowly-digested carbohydrates) with olive oil (healthy vegetable fat), chicken breast (protein).
So, the same quantity, but different benefits.
That is why two questions are important: how much do we eat(how much calories)? and what do we eat?
It is very hard to answer. Because each researchers have different recomendation
I liked and enjoyed reading this post. And I agree most of what you described. As for me, I've never deprived my eating or how I eat as I enjoy eating as well as cooking. But I also think that one need to compensate their eating habit with physical exercise. Exercising is also important in our lives; it'll make one fit, active, and healthy and maybe live longer as well; God willing. Have a great day :)
Thank you for your comments!
Of course, exercising is important. It is essential when people want to be healthy and/or lose weight.
Moreover good exercising is a source pleasure and energy.
Sure, absolutely. I just thought I'd throw that info in there as a way to prevent obesity for some people w/ or w/o medical issues. :)
I lost "half my size" by getting rid of the toxins in my food and eating "clean." I removed, gmo's chemical additives, colors, flavors, pesticides, hfcs and the like. I also removed toxins from my beauty, cleaning and laundry supplies at the same time. This made a huge difference in my life and allowed me to say goodbye to 135 pounds almost eight years ago. It have never come back.
Once I did all that and started cooking for myself, the weight fell off. I stopped being so stavring and my food tastes so much better.
It's nice to find another healthy blog here :)
Thank you for your comments!
I believe your personal experience can inspire other people to change their life!
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Plz follow ,and guide me sir...I m new comer
based on my experience i would suggest that one should choose a diet he or she can sustain. a diet that he can commit with for a long period of time. and add exercise to it..
Sure!
I do not say that one should eat only vegetables and does not, under any circumstances, eat cakes.
When one tries to keep a STRICT diet sooner or later he/she gives up and eats everything he/she sees. This can lead to weight gain and even depression. Food is one of the sources of pleasure. Our food should be tasty, but it should be HEALTHY at the same time.
Its realy very good healthy food for aa health it whas an unice food for som type of items
both foods are favorite ,i really like it.
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I can't imagine the taste of these food menus without taste. I hope it will be superb taste. Thanks a lot......
Thanks for your attention.
I am going to post my healthy recipes here, e.g. cakes without white sugar or tasty chicken dish without much fat. If we use our imagination (spice, fruit instead of white sugar, cooking method: baking instead of frying in deep fat), healthy food can be tasty as well.