Do you think you eat healthy food?

Healthy eating is extremely important in order to keep your body of good health . Fortunately , doing this is easier than you might think at first sight . Step 1 : Arm yourself with enough knowledge . The second is : Do not think of healthy food as a kind of sacrifice and effort . On the contrary , it is an opportunity to develop your self and enjoy a better physical and psychological state that will help you achieve your different goals . Do not worry about reading about the benefits of getting rid of desserts , hamburgers and other unhealthy foods . What you really need is to find out a practical guide to how to eat healthy and useful food . The following is a brief overview of this :

Eat healthy carbohydrates . Simple carbohydrates such as sugar and flour (flour ) , absorbed by the digestive system in the body very quickly . Which causes excessive load on the body , and thus forced your body to produce large amounts of insulin in order to cope with this increase . So eat this kind of carbohydrates moderately . While complex carbohydrates , by contrast , are slowly digested by the body . Which you can get from : whole grain flour , fresh vegetables , oats , untreated grains such as brown rice . These foods are more rich in vitamins and nutrients beneficial to the body as well as fiber (fiber ) material , which helps facilitate digestion processes . Eat leafy vegetables such as : cabbage , green turnip , green mustard , Swiss beet . Where these vegetables are packed with enough nutrients to recharge your energy to the maximum . Make a sates / sated of them , plus olive oil , garlic and a little salt and pepper , and you'll get a delicious and useful meal at the same time .

Eat live wheat (brown ) instead of white , whole wheat pasta instead of regular pasta . Carbohydrates treated , such as those found in white animals , are harder to extract from their food , so calories are empty . Oatmeal is also a very healthy choice of you .

Eat an average protein or free fat . The goal is to get between 10% to 35% of your daily calories of protein . Protein helps build muscle and gives you continuous power during the day . Here are some examples of healthy proteins : . Fat-free fishes / fished such as : Flounder , Flounder , Mousse , Gourad , Bard , Sundar , and Halibut .

Fat-free poultry such as : breasts and ducks .

Legumes such as : beans and soy products (such as : tofu and edamami squash - Japanese food ) .

3- Learn the difference between good fats and harmful fats . Your body needs to consume fat in order to do its functions properly . So it is necessary to take healthy fats , see the following points : . Unaturat monounsaturated fat . Omega-3 fatty acids are good fats that you should eat regularly . It helps to reduce " bad cholesterol " in your body and increase " good cholesterol " . Foods rich in fatty acids are : olive oil , nuts , fish oil , and various vegetable oils . Adding these good fats to your weekly diet can reduce the amount of cholesterol in your body and reduce the risk of heart attacks / attacked . Avoid saturated and trains fats . Trans fat is a form of unsaturated fat that is usually found in processed foods , and its consumption helps increase the risk of heart disease . Read the label for the foods you are eating , and look for anything hydrogenated in the ingredients list . Avoid foods that contain them .

4- Store large quantities of supernatural foods . So-called superfoods may be called deception , but they are truly distinct , useful and miraculous foods in a positive sense . Supernatural foods help fight heart disease , avoid the risk of cancer , reduce cholesterol , and also adjust your mood . The following are some examples of these foods : . Mulberry (Blue Grapes ) : Helps berries in supporting the health and performance of the mind .  If you can not get it , you can try cherry , cranberry or strawberry . Algae It may seem an unpleasant choice , but once you read your health benefits list , you will rethink with yourself . Algae is a food rich in vitamins , minerals and amino acid , as well as beneficial for the management of natural bacteria present in the gastrointestinal tract .  Salmon Another creature of the sea creatures joins the list . Salmon is rich in omega-3 fatty acids , which means it is a good source of fat . Omega 3 fats are good for blood pressure , brain functions and heart health . Cranberries Wild red berries contain those containing kersetin (a natural anti-cancer substance ) characterized by low sugars and a good source of vitamin C . Vitamin C in turn is very essential for bone health and prevents scurvy (a deficiency of vitamin C ) .

6-Diversification and moderation . Do not consume one or more foods too much . Instead , try to diversify your diet so that you eat a little of all the foods in moderate amounts . Some may be reluctant to eat meat , sugars , alcohol or any other food . But the majority of us refrain from a little time , and then return to eat more and more severely . Take yourself to that circle of (deprivation - obscenity ) by giving yourself small amounts each period . For example , if you want to eat less sugar , allow yourself to eat a piece of candy every Friday evening while avoiding the rest of the week . Give yourself rest times . So you can keep up the rest of the day . Method

7-Eat plenty of water . Keeping your body moist by water is a very simple and simple way to improve your health and rid you of a few kilograms , as water helps you feel full . Eat water in the middle of meals and avoid drinking after or before meals , in order to facilitate digestion . Try to drink 2 to 3 liters of watering a day . . If you want to eat snacks , try to take a full glass of water first . Many people confuse feeling thirsty and hungry , and take 400 to 500 calories while water alone can to help them feel full . If you still feel hungry after 15 minutes of drinking , your body need a snack .

8- Avoid soft drinks , canned juices , sports drinks , energy drinks , and any products containing processed sweeteners . Stop eating sugary drinks is one of the easiest ways to improve your diet . A bottle of coke adds 139 calories to your diet . and a glass of berry juice will hinder you more and more . Try to take water only to improve digestion .  The white-cream ferbchino gives you 500 calories .  While there is no problem eating such beverages once in a while , making them part from / with your daily diet is not a good idea .

9-Participated in Monday's meat-free initiative . This initiative is an international campaign that encourages people to stop eating meat for one day a week . Eating less meat adds a lot of health benefits of your body , as the majority of humans have excess proteins in their diets . Vegetarians , however , have a lower weight than meat eaters and live longer on average .

10-Stay away from fast food . Although everyone knows that fast food damages the body , it remains a key part of the diet of many people . The problem of one fast meal is that it is fried , processed and overly salted . In addition , you eat fried potatoes and soft drinks , making it a meal that alone containing half of the calories recommended for the day . We still need to mention more disadvantages : Fats used in fast foods are trains fats , the worst type of fat at all .

Change your mindset

11-Adopt healthy behavior towards food . Look carefully at your eating habits . Do you eat more food when you are nervous ?  Do you prevent yourself from eating in order to feel yourself in control ? Try to re-evaluate whether you have unhealthy food-related feelings . If so , here are some steps you should follow : . Find a healthy alternative . If you find that you tend to eat unhealthy foods in large quantities when exposed to stress and stress , find yourself an alternative activity . For example , you can walk around , take a long warm bath , or have a conversation with a friend . Choose the activity that suits you  the best and be able to remove stress from yourself , eliminating the need to eat the food . Treat food as a glaucoma . Many Western cultures spread the erroneous idea that food is something to enjoy or remove boredom . Get rid of that cognitive habit by way of conscious food assessment as what your body needs to continue to work and stay in good health . Instead of thinking about the pleasure of eating , ask yourself what benefit will the food add to you ? Will it help your body do the functions for which it was created or will this food be counterproductive ? Consult a specialist doctor . Eating disorder is classified as a mental illness , and you will not be able to refrain from such destructive behaviors by simply contenting yourself with inner desire and constantly talking to yourself about it .  If you suspect that you have the disease (which refers to eating too much or too little ) , ask for help from a specialist to guide you to appropriate treatment .

Tips

Low-fat yogurt is a good snack , and the healthy bacteria present in it help solve many stomach problems . I carry water with you all day long . Try to take water as an alternative to carbonated water and other flavored beverages . A good rule to follow : Drink in one day , ounces of water = half the weight of your body . The ounce is approximately 28 grams . The equation is : drinking water = " 28 ×s half the weight of your body " grams . Eat more . This will help give your body time to digest food and absorb nutrients . Always take a healthy breakfast before going to school . be patient . You will not see in a fast time a dramatic drop in cholesterol or underweight or an increase in energy levels . You need to leave enough time for a change in your diet to make the desired difference . Most likely you will not notice any change two weeks before you maintain your new diet . Eat water instead of soft drinks . Eat before you go shopping , . So you can focus on what you need from purchases , rather than stirring up different kinds of food that you'll find redundant later . Foods with the following labels : Fat-free or sugar-free , containing many other chemicals . Most of the time , the simpler the ingredients list , the healthier the food . For example , homemade orange juice is healthier than canned orange juice , even if it is written to be free of fat and preservatives . Your juice factory at home ensures you know all ingredients used and do not rely on a product that is 100% guaranteed by the materials used in its manufacture . Eat salad vegetables or fruit instead of fast food



 . The cravings for fast food often stop after two weeks of healthy eating . When you feel that you want to eat unhealthy foods that you are used to , it means that your body needs something that contains a lot of nutrients and vitamins , so take healthy alternatives like fruits and vegetables . You will feel full and satisfy the urgent need your body feels and will over time stop feeling the desire to eat those unhealthy foods . Although healthy eating is good for your body , it is a bit harder . Avoid preventing yourself from calories . If you want to gain more weight for a particular sport or for any other reason , choose a diet that contains lots of calories . On the other hand , eating lots of calories , with a little exercise , and eating large amounts of food at a time , will make you fat . Give yourself time to change your diet . For example , try replacing chocolates with another healthy choice . Then try with another food afterwards . And so on Reduce your intake of fast food little by little . In a month or . So you will be upset by the idea of ''taking it back ! Calculate the calories you eat and measure the proportion of food in your food . This way you will learn about the food you eat and you will be able to control it in order to create healthier eating habits . Do not buy too many junk foods , because you will feel tempted to eat it . Make sure there are no unhealthy foods in your home to prevent yourself from being seduced . Dispose of those foods that you should not eat . And never re-buy them again . Healthy eating is not only limited to the apparent state of the body , but also to health in general . If you do not eat nutritious foods well , it may cause you a lot of damage to the future . Staying healthy is very important . Try to change your diet of other healthier options , such as low-fat cheese instead of whole fat . Wash your hands before and after eating . Make your own flavors instead of buying unhealthy sauces to use as a food flavor . If you want to eat less , eat your food in smaller dishes . You will fool your mind that way , provided you make sure that you do not add any extra amounts / amounted to the dish after you have finished the specified amount . Eat plenty of green vegetables . It is very useful . Eat bananas that contain a few brown parts . Not only is it a delicious fruit , but it also reduces the risk of cancer . If you feel a strong desire to eat , take a twist of whole wheat with an addition of peanut butter or any other favorite . Drink more water . Reduce the amount of soft drinks you eat , as you never exceed one bottle per week .

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