Deficiency of time, persistent tiredness, incapacity to cook, and problems in purchasing specific products – are the most common excuses for not being able to change to a balanced, nutritious diet. So let’s talk about fifteen habits that require a minimum of effort but allow you to monitor your health quickly and with pleasure.
Of course, the period of lockdown and working from home relaxed many. Preferring betting apps for Android and iOS, slots, and online games to walking and proper cooking, people switched to fast food. This article will tell you how to regain your healthy eating habits.
Drink more water
When you want to change your eating habits, start with this one. Nutritionists, fitness instructors, and even psychologists discuss the need to drink water. But first, let’s answer the question of why:
- It triggers metabolic processes, so starting the morning with a glass of room-temperature water is best. It helps the body to wake up finally and prepares for food intake.
- It gives energy by supplying the brain with oxygen. Very often, the cause of fatigue, bad moods, and headaches is not increased physical or mental stress but the lack of water.
- Cleanses the body by eliminating toxins and stabilizing the gastrointestinal tract. Drinking water regularly helps to solve many digestive problems.
- It affects hematopoiesis by thinning the blood, leading to lower cardiovascular disease risks.
- It helps to combat excess weight gain. Because the hunger and thirst centres are close to each other, it’s better to drink water first when the desire to eat arises. As a rule, hunger disappears or is weak, and you will eat less.
- It regulates the body temperature, which is especially important in hot weather or when sick.
- Moisturizes the skin much better than cosmetics. Dry skin primarily reflects internal problems that cream will not solve. Water nourishes the cells and makes the skin smoother and more supple.
Eat vegetables at every meal
The benefits fruits and vegetables are not only rich in vitamins and micro and macronutrients. In addition, plant foods contain fibre, which works as a prebiotic, improving intestinal microflora and reducing the risk. The daily norm for vegetables is 400 g, and for fruits is 200-300. It is the minimum rate; eat more – even better. It is easy to achieve it if you add fresh vegetables to all meals: for breakfast, lunch, and dinner, and during the day, use fruit as a tasty snack. You can take them with you to work or on walks and give them in a lunchbox to children in school. By the way, snack olives are very handy as a travel snack.
Vegetables are potent antioxidants that lift your mood and contribute to producing happiness hormones.
Put more than one type of vegetable in one dish
Nutritionists explain the importance of this eating habit because different types of vegetables collected in one dish increase the absorption of vitamins and minerals. In addition, try to eat some of the vegetables in raw form. The easiest way is to make salads.
Replace fresh, out-of-season vegetables with frozen ones
Add several acks of frozen vegetables and vegetable mix in your refrigerator and canned vegetables in your cupboard. It will give you time for cooking when you don’t have it or are tired after a day at work. The vitamins in frozen vegetables are not oess than in fresh vegetables but even more. Especially when it’s out of season and fresh vegetables are brought in from far away.
Introduce greens to the menu
Greens are the colour of green, the colour of life, for a reason. They are a powerful antioxidant that slows down ageing and prolongs youth. In addition, they contain chlorophyll – which fills cells with oxygen – and a host of vitamins. In our diet, greens are usually used as an addition to a dish or as a garnish. Instead, try drinking smoothies; you can quickly put a couple of bundles of different greens. Smoothies are a healthy and wholesome alternative to juices.
Add spices to your cooking
Lack of flavour is the most common reason for avoiding vegetables. Bright spices and spicy herbs can help – they won’t make vegetables seem tasteless. As a bonus, you get even more benefits: each sauce has unique health benefits.
Reduce the amount of meat
We often eat meat for breakfast, lunch, and dinner. In a healthy diet, the heart has a modest role. It is heavy, stomach-loading food, and often meat is too fatty. Therefore, eating meat at least two or three times a week is recommended. Replace it with poultry or fish.
Avoid putting sugar in drinks you drink during the day (tea, coffee). By the way, although they are liquid, they are still food. So if you drink litres of tea, you may still drink water. It is better to give up drinks that contain sugar from the beginning and are famous for their high caloric content – these are sweet sodas and packaged juices.
Cook with variety
If you cook the same foods from the same set of products, day after day, you can get bored with a healthy diet very quickly. Now there is a lot of information on how to make cooking a pleasure, not to spend a lot of energy and time on it, and at the same time, the food will be healthy, varied, and delicious.
Snack with benefits
Snacking is as essential a part of a healthy diet as the main meal. Industrialized sweets, snacks, and even more so fast food are different from your chosen direction. Take a snack from home with you to work or for a walk. A piece of pie with vegetables or olives is excellent for vegetables or fruit. Olives are almost identical to olive oil in usefulness, and different fillings are the key to variety in flavours.
The label contains much helpful information: production date, shelf life, storage method, and composition. Let’s discuss the design if everything is evident with the first three. Studying the composition and understanding the ingredients is helpful if you want to adhere to a balanced diet. At the very least, knowing the design allows you to avoid uncontrolled consumption of salt and sugar, which are contained in increased amounts in almost all ready-made products.