How to Have a Good Diet: 11 Important Tips!
Learning how to have a good diet will help you build the habits that will help you maintain your physical and psychological health. A good diet is the basis for an optimal state of health. In turn, a healthy body is the engine for everything else to work properly.
The classical Greeks already said: “Mens sana in corpore sano”. Food is a habit that can be variable depending on the culture or climate of each geographical region, although regardless of where you are born there are options to take healthy food.
Eating healthy and natural foods, as well as ensuring a balanced diet, are tips that you have surely heard.
However, for some reason, it is not so easy to put them into practice. Have not you wondered why it costs you so much to choose a fruit instead of a cake for example? There are psychological aspects that condition your behavior. These tips or suggestions will also help you in this regard.
Tips for good nutrition
1-Healthy foods should be conveniently arranged
What does this mean? Simply that you could place a bowl of fruit on the main table or near the place where you keep the car keys.
In this way, it is easier for you to choose to eat a fruit as a snack, instead of a cookie that is stored in the cupboard, or that you choose to bring a fruit when leaving home, to eat in a snack when you are away.
Try to make healthy foods the most visible. In fact, those “tastes” that you occasionally like to give yourself, such as a piece of cake or chocolate, place them in more distant places.
It is possible that many of them expire before being consumed. If you do not see them, then you do not remember that you have these foods and therefore you do not consume them.
On the other hand, ideally, do not buy unhealthy foods high in fat. To do this, avoid going through the aisles of the supermarket that contain them.
2- Plan your meals in advance
A study conducted by the Medline Plus institution indicates that each person takes about 200 decisions per day in relation to food.
Without the need for many calculations, it shows the speed with which these decisions are made.
There is no time for a thorough analysis of what is to be eaten. The people of today need to have this kind of things resolved in advance, so as not to make bad choices and have time to attend to other matters.
Therefore, plan your meals ahead of time and decide which foods you will eat. Do not improvise, because if you do it, you probably do not choose the healthiest.
3- Normalize healthy foods
In general, when healthy foods become convenient and attractive, they also become “normal” choices and it is at this point that it becomes easier to integrate them into eating habits.
A good example of this can be seen in the results of a study carried out in some schools in the United States.
When regular milk was placed in place of chocolate milk on the front of the refrigerators (a convenient place) in an attractive design bottle, occupying at least half the available space, regular milk consumption increased from 30% to 60%. % among students.
You are already prepared psychologically and you know tools that will help you not to “boycott” your goals.
However, your daily habits are what will determine if you eat healthily. Adequate food is not only made up of what you eat, but how much you eat and how you metabolize it.
While about this last you may have less influence, there are also some tips that can help improve your metabolism.
4- Count the calories
One of the differences between vegans and vegetarians is that vegans base their diet exclusively on products of vegetable origin.
The amount of calories you should consume is directly linked to your energy requirements.
If you are a person with intense physical activity for example, then you will spend more energy than if you lead a sedentary life. A good diet means reaching a “zero” balance between what is consumed and what is spent.
An indicator that you are close to that point is when your body weight does not change. Controlling your weight frequently is a quick way to find out.
5- Get used to reading food labels
This is a good habit that will not only allow you to learn about nutrition, but also you will be able to choose with better criteria what you are going to eat.
Currently, food shows in its packaging the calories they contribute, their qualitative and quantitative composition and they even include useful recommendations.
By knowing what each food provides, you will be able to identify different alternatives. You can choose foods that provide less calories , more fiber and have no trans fat for example.
In this way you will easily identify the best options for your diet.
6- Make simple meals
Beyond your culinary tastes or that it is usually well seen to entertain the guests with elaborate dishes, opt for the simple.
In general, food retains its nutrients in a better state and with greater bioavailability , when consumed fresh.
Try to set aside recipes that involve adding many ingredients and spices. Also try to avoid prolonged cooking periods as much as possible.
Select foods that require a short “process” before being consumed is the best.
You will see that when you are short on time, which often happens, you will try to eat something that does not involve cooking for a long time. If you have simple recipes by hand, those will be the first ones you will turn to.
7- Always think about the size of the portions
While the idea is that you are not constantly measuring what you eat, think about the size of the portions you are consuming.
The dish is one of the best allies in this regard; eating a small plate of pasta or your favorite meat is enough. You probably want to repeat, but think that a plate is probably good for your body, unless you really do a lot of physical activity .
This measurement reference, in addition to implementing it in your home, also apply when you go out to eat. Many times you end up eating more than necessary, because the portion was very abundant.
Phrases like “I’m paying a lot for this dish so I’ll finish it”, attempt against a good food habit .
8- Eat regularly
Maintaining and respecting meal times is essential. The metabolism involves times of digestion, absorption and elimination.
If you skip meals, the metabolism may slow down and then you will not be burning calories as you should.
It does not matter if instead of lunch at 12 for example, you have to do it at 14. The important thing is not skip any food.
If you spend many hours without eating anything, surely in the end you will have an atrocious hunger and in these cases you are more likely to choose foods rich in carbohydrates and fats, instead of healthy foods.
9- Look for the healthiest alternatives
If you like to eat meat, then you can choose lean meats instead of high-fat meats.
Choose whole grain bread and rice, instead of white bread or brown rice. These are just some examples of healthy alternatives for common foods.
If during the day you add several of these options, in the end you will have improved your diet a lot.
10- Enjoy the meal
In addition to fulfilling an obvious function, food also gives us pleasure. Taste is one of the most enjoyable senses, and the feeling of satiety causes well-being.
If possible, do not eat in a hurry. Eat slowly, enjoying each bite and chewing slowly.
In this sense, mindfulness can help you .
When enjoying the food, it is likely that you eat less, that you feel more pleasure and greater satisfaction for a longer time.
And of course do not forget the basics of good nutrition: eat plenty of fresh fruits and vegetables and drink plenty of water, reducing the amount of carbohydrates and saturated fats.
11-Eat more vegetables
This advice is one of the most important. According to numerous scientific studies, eating too much meat can increase the risk of developing cancer.
On the contrary, eating vegetables decreases the risk, in addition to many other benefits. The general rule that can be taken is “eat everything that grows on the ground”. Fruits, vegetables, nuts, and in general all vegetables grow from the ground.