Learning how to have a good diet will help you build habits that will help you maintain your physical and psychological health. A good diet is a for optimal health. At the same time, a healthy body is the motor for everything else to work properly. Food is a habit that can vary according to the culture or climate of each geographical region, although regardless of where you are born there are options for eating healthy food.
Eating healthy, natural foods and ensuring a balanced diet are tips you have probably heard before.
However, for some reason, it’s not so easy to put them into practice. Haven’t you ever wondered why it’s so hard for you 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 sense.
Tips for eating well
- Healthy foods must be conveniently arranged
What does this mean? You could simply place a bowl of fruit on the main table or near where you keep your car keys.
This way, it’s easier for you to choose to eat a fruit as a snack, rather than a cookie that’s stored in the pantry or to choose to take a fruit out for a snack when you are away from home.
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.
Many of them may expire before they are consumed. If you don’t see them, then you don’t remember that you have those foods and therefore don’t eat them.
- Plan your meals in advance
According to research, each person makes around 200 decisions per day in relation to food.
Without having to do a lot of calculations, it shows the speed with which such decisions are made.
There is no time for an in-depth analysis of what you are going to eat. Today’s people need to have these kinds of things resolved ahead of time, so they don’t make bad choices and have time to address other issues.
Therefore, plan your meals ahead of time and decide what food you are going to eat. Don’t improvise because if you do, it is probable that you won’t choose the healthiest.
- Normalize healthy foods
In general, when healthy foods become convenient and attractive, they also become “normal” choices and it is at this point where 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 instead of chocolate milk on the front of refrigerators (a convenient place) in an attractively designed bottle, taking up at least half the available space, regular milk consumption increased from 30% to 60% among students.
- Count calories
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 you consume and what you spend.
One indicator that you are close to that point is when your body weight doesn’t change. Controlling your weight frequently is a quick way to find out.
- Get used to reading food labels
This is a good habit that will not only allow you to learn about nutrition, but you will also be able to choose with better criteria what you are going to eat.
Currently, food packaging shows the calories they contribute, their qualitative and quantitative composition and even include useful recommendations.
By knowing what each food contributes, you will be able to identify different alternatives. You will be able to choose the foods that contribute less calories, more fiber and that do not have trans fats for example.
In this way, you will easily identify the best options for your diet.
- Preparing simple meals
Beyond your culinary tastes or the fact that it is usually well seen to entertain guests with elaborate dishes, opt for the simple.
In general, foods keep their nutrients in better condition and with greater bioavailability, when you consume them fresh.
Try to put aside recipes that involve adding lots of ingredients and spices. Also, try to avoid prolonged cooking periods whenever possible.
Selecting foods that require a short “cooking process” before they are consumed is best.
You will find that when you are short of time, which is often the case, you will look for something to eat that doesn’t involve cooking for a long time. If you have very simple recipes at hand, those will be the first ones you will resort to.
- Always think about the size of the portions
While the idea is that you are not permanently measuring what you are eating, think about the size of the portions you are eating.
The dish is one of the best allies in this regard; eating a small dish of pasta or your favorite meat is enough. You may want to repeat, but think that a dish is probably good enough 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 it when you go out to eat. Many times you end up eating too much, because the portion was too abundant.
- Eat regularly
Maintaining and respecting meal times is essential. Metabolism involves times of digestion, absorption and elimination.
If you skip meals, your metabolism may slow down and you won’t be burning calories as you should.
It doesn’t matter if instead of having lunch at 12 for example, you have to do it at 2 pm. The important thing is not to skip any food.
If you spend many hours without eating anything, you will surely end up hungry and in these cases, you are more likely to choose foods rich in carbohydrates and fats, instead of healthy foods.
- 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, rather than white bread or regular rice. These are just a few examples of healthy alternatives to common foods.
If you add several of these options during the day, in the end you will have greatly improved your diet.
- 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 of thumb is to “eat everything that grows out of the soil”. Fruits, vegetables, dried fruits and in general all vegetables grow out of the soil.