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Eating healthy: tips and tricks for a healthy diet

Do you want to learn how to eat healthier but don’t know where to start? Here are some useful tips to help you eat healthier.

One of the main problems for making diet to enjoy a healthy life, is to follow a diet  equally healthy and balanced. Eating healthy is something that almost becomes an issue to take into account, especially when we suffer from cardiovascular disease, we must lose weight, or because we want to eat in a much healthier way.

For this reason, we know that eating healthy may not be an easy option to follow, since if we were used to eating anything, it can be a difficult idea to follow.

However, there are a number of basic tips and tricks that can help you know how to eat healthy.

Helpful tips to eat healthier

Eat a varied and balanced diet

Many times we make the mistake of eating anything, to get out of trouble, especially when we are away from home or when we are even in it but we do not have much time to prepare to eat. In fact, it is common to think that, to eat healthy, it is necessary to spend hours on food. However, did you know that to prepare something healthy you don’t really need a lot of time, nor do you need too much complexity? But let’s go in parts.

The most appropriate thing is to follow a varied diet, eating everything, but above all those foods are natural and healthy. This means that we must forget about those foods rich in fats and sugars (especially processed ones), and replace them with fresh and natural foods.

For instance? Choose especially for the following food groups:

  • Fruits, vegetables and fresh vegetables:  especially seasonal foods, rich in vitamins, minerals, antioxidants and other essential nutrients for our body, not only for its proper functioning, but also for our health.
  • Cereals, especially whole grains:  cereals in their wholegrain version (and we are not referring to the typical breakfast cereals) are always the best option, since they are especially rich in fiber, and they also provide us with complex carbohydrates (or, which is the same, slow-absorbing carbohydrates). Oats, wheat, rye stand out … And others popular today such as quinoa, couscous …
  • Legumes: they are delicious, as well as tremendously nutritious. For example, they stand out for being especially rich in fiber, and they complete our daily nutrition almost without any doubt. You can opt for lentils, chickpeas, beans …
  • Fish: they are always suitable, in addition to being very nutritious. However, it is advisable to opt for small fish (due to its low or almost zero mercury content). And if you opt for larger fish, such as salmon or tuna, consume them in small quantities several times a week.
  • Meats: it is preferable to always opt for lean and white meats, instead of red meat (do not forget that the World Health Organization itself has recently considered it as a type of food whose excessive consumption can increase the risk of cancer, especially cancer colon).
  • Nuts: it is advisable to consume around 25 grams of nuts a day (that is, more or less what will fit in your hand). They are rich in healthy fats, which help protect both heart and artery health.

Opt for seasonal foods

As you surely know, each season provides us with specific seasonal foods, which provide us with those nutrients that our body needs for that specific time of year.

For example, during the summer we can enjoy foods that are especially rich in water, which is precisely what our body needs during the hottest days (watermelon, melons, mangoes, coconut …). However, during the fall foods with a higher energy intake stand out, such as figs.

Eat calmly and slowly. And try to distribute the meals

Try to eat slowly and enjoy your food, chewing your food well. In this way, you will not only learn to savor what you eat, to feel each bite, each texture and each flavor. You will also get better digestion, since you must not forget that the digestion process begins precisely with the mouth.

In addition, it is advisable to divide the meals and the daily intake into 4 or 5 meals, trying to have a strong breakfast, a convenient lunch and a not very strong dinner.

Respect the times when you have to eat and try not to skip them. Of course, avoid snacking between meals.

Opt for healthier ways of cooking

It is not only important to choose healthy foods. We must also look at the way of cooking we choose to cook them. Thus, for example, it is advisable to avoid fried foods and opt for much healthier cooking methods, such as substituting fried foods for the grill, roasting food … or other forms such as steam or the oven.

In addition, we must avoid not only fried foods but also battered ones.

Avoid these foods

In addition to looking at which foods are especially suitable to enjoy a healthy diet, it is also very important to take into account what other foods -or food products- we must eliminate from our diet, or consume in smaller quantities.

Foods such as fried and battered foods, pastries and sweets, sugary drinks, ice creams stand out above all. In short, eliminate all those products rich in saturated fats and sugars.

Reduce the amount of sugar

Recently the World Health Organization (WHO) itself reduced the amount of sugar that we could consume each day, limiting it to 12 tablespoons per day, not exceeding 10% of the daily caloric intake, after warning of its evident relationship with the increase in cases of obesity and overweight in most developed countries.

However, even though we control the amount of tablespoons of sugar we consume per day, understood as the tablespoons we add to our cup of coffee with milk or to the tea we drink in the middle of the morning, do you know how much sugar we are eating? Actually, why has it been added to unsuspected food products? An obvious example is the case of packaged and industrial tomato sauces, yogurts with added sugars, packaged fruit juices … Or even bread.

Therefore, the key is not to reduce the number of tablespoons of sugar we consume, but to monitor the labeling of the food we eat every day: if we observe among its ingredients elements such as sugar, glucose syrup, sucralose. The best thing is avoid them. And don’t be fooled: neither brown sugar nor panela are healthier.

And follow an active and healthy lifestyle

Obviously, eating healthier is of little use if we follow an unhealthy lifestyle. That is, if for example we smoke or drink alcohol, or we spend hours sitting in front of the computer or television and do not practice any exercise.

A healthy and balanced diet must also be completed by following an equally healthy lifestyle. It is essential to avoid tobacco and alcoholic beverages, as well as to practice physical exercise more often, which will provide us with outstanding benefits both for our health in general and for our own body in particular.

And, in addition, it will help us feel better about ourselves. Did you know that physical exercise, practiced often and regularly, brings us happiness and helps us improve our mood?

If eating healthy is expensive: how can we save on the shopping cart?

Although we are in a terrible moment when it comes to the economic and financial crisis, we must not forget something even more important: our health. And not only our own health, but the monitoring of a healthy diet that helps us to do just that: to enjoy good health.

However, it is true that in times of crisis it can even be difficult to some extent to follow a balanced diet, probably because the budget we have is not the same as we had previously, especially if we do not have a job, we collect unemployment benefits or they have lowered our salary. Follow some useful tips to help you eat healthy while saving money:

  • Buy only what you need: It is said that never buy on an empty stomach. And it is a maxim that you must follow to the letter, since it is proven that people who go to the supermarket hungry eventually end up buying more food products than they originally planned. A good option is to take the shopping list and buy only what we have written down on it.
  • Buy seasonal products: such as fresh fruits and vegetables, which in addition to being healthy and nutritious, generally always have a very good price.
  • Opt for private label products: did you know that many of the private label products sold by many supermarkets have been made by well-known brands in the food sector?  They have an added advantage: they are cheaper and provide the same nutritional values.
  • Buy the most ecological meat: it is better to opt for a good fresh meat than for a frozen one. Therefore, the recommendation is to try to adapt to the cheapest meat.
  • Frozen fish: although the ideal is to consume it fresh, many food companies offer customers frozen fish with higher quality, and at affordable prices.
  • Eliminate ready-made foods from your diet: they are unhealthy, and they also tend to be more expensive than if you opted for healthy foods such as fruits and vegetables.
  • Eat at home: although from time to time it is essential to indulge yourself such as going out for a drink with friends or eating out, it is best to always try to eat at home. You will save money.

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HealthyWire Staff
HealthyWire Staffhttps://healthywire.com/
This blog also features articles on natural living, fitness, healthy children, inspiration, and nutritious food and recipes. HealthyWire assists you in building a naturally healthy, whole-family environment. The site features articles on a variety of topics, including reduction of weight, men’s and women’s health, yoga, healthcare, fitness & exercise, diseases & prevention, healthy living and wellbeing, lifestyle, and much more.

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