With daily worries, it’s not uncommon to leave our food in the background. After all, with so many urgencies and obligations, paying attention to this does not seem to fit into the schedule. Did you know, however, that there is a way to eat healthy simply and deliciously?
If the simplicity argument doesn’t convince you, the health will undoubtedly do. This is one of the primary sources of energy that flows even in older people. With a “smart” diet, you will have more power during the day and will avoid the appearance of various diseases.
In the reading, we will present the main tips on eating well and the great myths about eating!
The importance of healthy eating
Healthy eating provides the body with good nutrients so that it keeps functioning in a balanced way. It is from what we ingest that we create energy to carry out our daily activities.
A healthy kitchen makes us less susceptible to various diseases such as diabetes, hypertension, obesity, and cancer. It also contributes to weight reduction, improved mood, good intestinal health, memory, physical disposition, adequate sleep, and immunity.
The 5 tips on how to eat well
Good nutrition does not require complicated practices. The following tips apply to men and women. However, each person certainly provides different nutrients, as each has a different body composition and routine. Check out!
1 – Have a diversified diet
Diet should be diversified for optimal gains. Plant foods are excellent sources of fiber, vitamins, and minerals. Animal foods, such as meat and eggs, are good sources of protein. Dairy products, especially milk, are the primary source of calcium.
Of course, those with intolerances and allergies need to follow restrictions. However, it is common for people to withdraw some nutrients, an example of gluten, to lose weight. Unfortunately, this doesn’t usually bring lasting results.
In general, meals should cover all food groups, as no single food provides everything the body needs. However, if the person wants to change or restrict certain foods, it is advisable to seek a nutritionist for individual nutritional advice.
2 – Maintain good hydration
Water is essential for the body’s normal functioning. It maintains hydration, helps regulate body temperature, aids bowel function, and favors various physiological processes. Low consumption, on the other hand, can lead to dehydration and even harm hormonal regulation.
The recommendation, for most people, is to ingest 35ml per body kilo, which gives an average of 2 liters for an adult. However, the needs may be different, depending, for example, on the city’s climate and physical practice.
3 – Avoid rushed meals
Anxiety, haste, worry, and distractions at mealtimes can cause us to eat more than we need. Therefore, it is not necessary to count the number of chews. Still, it is essential to eat calmly and chew the food well, as, in addition to facilitating digestion, it favors satiety.
Paying full attention to the meal makes us feel the aroma, look, and taste of food better. It also helps us identify when we are already running. A good tip is to stay away from television and cell phones. It’s also worth resting the cutlery on the plate while you chew. A good time to finish lunch or dinner is 20 or 30 minutes.
4 – Value food fractionation, but don’t get stuck with it
Food fractionation helps control appetite. Therefore, it is recommended not to go for long periods without eating food. It is common to recommend not to exceed 3 or 4 hours without food. This way, we avoid excesses and seasoning in our intake (starving people can end up eating large amounts of fat, salt, or sugar after doing poorly).
There are, however, no hard and fast laws in this area. If you are healthy and feel good and not hungry between lunch and dinner, for example, you can go on like this!. If your meals are balanced and not overdone, a period longer than 3 or 4 hours may be viable for your body.
Always check with the professional who accompanies you.
Having breakfast, for example, is not an obligation. Many patients report not feeling hungry during this period, and, as we have said, there is no absolute rule for this. If the person enjoys good health that way, it’s okay to skip this diet. However, breakfast discipline can help create a healthy eating and even food preparation routine.
Regarding intermittent fasting, practiced today, there is no scientific evidence from controlled human studies.
5 – Avoid ultra-processed foods
Ultra-processed foods should be avoided, as they are generally rich in fats and sugars and contain a high level of sodium to aid in the product’s durability and enhance flavor.
Thus, one of the main tips on how to eat well is to prioritize fresh foods. So good examples of what we need to eat daily are fruits, vegetables, rice, and beans.
The Myths of Diets
When the subject is “how to eat well,” there is no lack of myths. The most common are:
The tale of “fasting lemon water helps you lose weight”; in fact, there is no scientific proof of fat loss from this — those who want to lose weight can create strategies with foods that help with digestion, such as fiber;
The myth of “zero sugar soda can be taken without worry”; in fact, it is very harmful due to the existence of artificial sweeteners, colorings, and too much sodium;
The myth of the “diet foods don’t make you fat”; in fact, these foods are sugar-free, as they are for an audience that cannot ingest this substance, such as people with diabetes — however, they tend to have a lot of calories and fat, which they don’t is recommending for those who want to lose weight;
“Adults don’t need to drink milk” myth; in fact, milk is a high-protein, calcium-rich food, so it’s very healthy—if there are no dietary restrictions, it shouldn’t be excluded from the diet.
Finally, it’s essential to unFinally, it is necessary to understand: many of the tips for eating well are routine and in a hurry. Beans and vegetables, for example, can be prepared in advance and then frozen in daily portions. Your disposition and your health will indeed thank you for this care.