Healthy eating has always been a delicate topic, and there are lots of information available online, which confuses the benefits and disadvantages of this topic. Many people mistakenly believe that a healthy diet is light and tasteless, and it is difficult to maintain this eating habit, but this is not the case.
Eating healthy is a way to build good eating habits, to eat healthy foods such as fruits, vegetables, whole grains, good protein and fat; and then stay away from unhealthy foods, to include refined grains, added sugar and salt, bad fat.
Choosing a healthy diet doesn't necessarily mean eating veggies every meal, but starting small and gradually build this good habit.
The following highly recommended 10 tips are provided:
Eat seven-color fruits and vegetables: When you choose dishes in the mall or stores, choose dishes that are like rainbow colors. Different colors of fruits and vegetables can provide different nutrients for your body. For example, blue, red or purple fruits contain anthocyanins, an antioxidant that helps boost the immune system and stay healthy.
Eat less processed foods: Try to stop eating snacks and sweets, and reduce the consumption of processed foods such as canned foods, instant noodles, fried fish cakes and potato chips. Processed foods contain high levels of fats, sodium, fats, and sugars that can cause high blood pressure and gout if overdose.
Labels: Some foods claim to be low-fat or fat-free, but not necessarily healthy. Before purchasing, take a moment to check the nutrition label and ingredients to actually understand the food content.
Mix and cook: If you are not used to the taste of brown rice or buckwheat, try mixing the normal rice with brown rice or buckwheat and slowly you will get used to the taste. It is well known that brown rice can lower cholesterol levels; buckwheat is a good source of protein, even better than other cereals.
Reduce salt: Reduce the intake of salt in the diet, replaced with spices or vanilla, which helps to improve the taste of the food and reduce the need for salt. For example: cumin helps boost the immune system, prevent colds and respiratory diseases; adding a little cinnamon to chocolate helps lower blood sugar and heart disease.
Fiber: The higher the better. In addition to giving you a feeling of fullness for a long time, fiber also helps to promote the rapid digestion of the digestive system and reduce the body's absorption of fat during digestion. In addition to fiber-rich fruits and vegetables, eating cereal or porridge for breakfast and replacing white bread with whole wheat bread is also a healthy choice.
Cooking at home: You can control the amount of food yourself at home to make sure you get enough nutrients from your food. If you feel that cooking is tiresome, start with a simple recipe.
Slowly chew: According to the Nutrition Society and the Dietary Journal, increasing chewing helps to consume calories in the diet. Once you eat fast, you not only overeating, but your body does not have enough time to receive this natural signal, resulting in excessive absorption of calories without knowing it. It usually takes 20 minutes from the time you eat, and you will feel full when you taste each bite slowly.
Drink plenty of water: Drink plenty of water. Foods with high water content usually look larger and need to be chewed more. Slowing down and chewing can help you feel full. Foods with high water content include: fruits, vegetables, broth, oatmeal and beans.
Basically the best: Finally, make sure that every meal has basic nutrients, including whole grains and good fat in the right proportion.
In conclusion, many people are beginning to realize the importance of good eating habits for healthy living, so more and more people are now moving towards healthy eating. Practicing good healthy eating habit is a must. You are not alone in this, there are good numbers of Science-Based health program that encourages people to practice healthy living and receive rewards.
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