3 Ways to Eat Correctly

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3 Ways to Eat Correctly
3 Ways to Eat Correctly
Anonim

There's a lot of information available on how to eat the right way, but what if you end up getting lost and don't know where to start? You may have heard all kinds of information about what to eat and what to avoid, but there are some simple rules that can help you make the right choices. At first, the diet should have healthy foods and drinks; then you need to adjust your eating habits - cook on your own, read the nutritional information and exchange components for healthier ones. Adjusting meal and snack times will also be of great help.

Steps

Method 1 of 3: Choosing Healthy Food and Drinks

Eat Properly Step 1

Step 1. Half the plate should be filled with vegetables and fruits at each meal

Both are rich in nutrients and fiber and have fewer calories than most foods. That way, half of the plate should have one or two servings of fruit and vegetables in the meals, so that you feel full faster and longer.

  • Vegetables can be grilled, boiled, fried or steamed. You will decide!
  • When you don't want to cook vegetables, add a salad or slices of raw vegetables to accompany your meals.
  • If you are in a hurry, prefer fresh fruit that is easy to eat anywhere, such as an apple, a banana or a bag of cooked fruits.
Eat Properly Step 2

Step 2. Incorporate whole grains and decrease the amount of refined carbohydrates

Foods rich in carbohydrates, but with whole grains, will be healthier because they have more fiber and nutrients. In addition, they will keep you satisfied and at a higher energy level for longer. Look for whole wheat bread, wholegrain pastas and brown rice instead of the “white” versions of these foods. Other whole grains that can also be included are:

  • Quinoa.
  • Barley.
  • Rye bread.
  • Oat.
Eat Properly Step 3

Step 3. Add a serving of lean protein to the plate at each meal

Proteins should make up about ¼ of the dish; Meat, fish, beans, tofu and eggs are high in protein. There are dairy products that also have a lot of protein, such as Greek yogurt and curd. Give preference to lean proteins, such as chicken breast (without skin), tilapia, ground turkey, tofu, beans and egg whites so that the amount of fat and cholesterol in the diet is lower, thus benefiting your health.

Review the product packaging to find the serving size. It varies widely between each type of protein food; for example, a portion of meat or fish is 85 g, while a portion of beans or cream cheese is 120 g

Tip: It is possible to reduce fat by cutting it from meat or by skinning chickens, for example, before eating them.

Eat Properly Step 4

Step 4. Cut your intake of oils and fats

A healthy level of dietary fat will be between 20 to 35%; for a person consuming 2,000 calories a day, it's about 44 to 77 g a day (each gram is about 9 calories). However, the ideal is to eat healthy fats, such as monounsaturated and polyunsaturated, as well as limiting or simply avoiding those that are unhealthy (saturated and trans). The daily diet should have two to three portions of olive oil, nuts, seeds or avocados to obtain beneficial fats.

  • Try not to get more than 10% of your daily calories from saturated fat. For example, if you limit yourself to 1,700 calories a day, about 170 at the most should come from saturated fat (about 19 g a day).
  • Always read food labels to check the amount of trans fats. They should not be purchased, so avoid margarine, shortening, ground coffee cream and many canned foods such as baked goods.
Eat Properly Step 5

Step 5. When drinking, prefer water and cut down on (or avoid) sugary drinks as much as possible

Water totally hydrates the body, that is, you don't need to drink anything else; however, if you opt for juices, don't go overboard. Consume a maximum of 240 ml of juices per day and do not drink soft drinks and other artificially sweetened beverages.

  • There is no “perfect” amount of water to drink. Take it whenever you feel thirsty; if your urine is always light yellow and you are not thirsty, it is a sign that you are well hydrated.
  • It's okay to consume alcohol, as long as it's in moderation. Women should drink no more than one drink a day, men no more than two. A “serving” of drink is 350 ml of beer, 150 ml of wine or 45 ml of spirits.

Step 6. Once in a while, it's okay to eat something you like; moreover, no food should be “forbidden”

It's important to make healthy choices most of the time, but there are times when you'll want to indulge in a candy or snack, and that's no problem! As long as you focus on healthy foods on other days, it's okay to eat a slice of cake, pizza, or that hamburger occasionally. Try not to do this more than twice a week and plan ahead to reduce the possibility of overeating.

  • For example, you can schedule pizza with friends on Friday night, or ice cream with family on Sunday afternoon.
  • It's important to count the calories these “getaways” will cost whether you're tracking them with an app or through a food diary. For example, if you know that two slices of pizza have 600 calories, it's a good idea to “fine-tune” at lunch so you don't exceed your calorie limit too much for the day.

Method 2 of 3: Adjusting Eating Habits

Eat Properly Step 6

Step 1. Swap unhealthy foods for better health

These simple exchanges can help you to eat without losing so much the pleasure of eating; identify what you like and look for a healthier alternative that satisfies the same desire. It can be a version with less fat or another food that also meets your needs (a sugar-free candy, for example).

For example, if you like to eat a potato chip with gravy, you can swap the potato for carrot chips (or even baked potato chips); Also change the sauces: instead of the greasy ones, eat the fresh guacamole or low-fat yogurt

Eat Properly Step 7

Step 2. Get used to reading labels to avoid products with unhealthy items such as added sugars and trans fats

Review the nutritional table of processed foods; if they're high in fat, sodium, and sugar (or all three), don't buy it!

  • There are foods that have seals indicating reduced fat, the absence of artificially added sugar, trans fats, or that have reduced sodium, for example. Still, it is prudent to review the nutritional information to ensure that the food is, in fact, healthy.
  • Read the ingredients on the package, not just those on the nutrition chart. To avoid a certain ingredient, such as wheat, oil or sugar, just look at the list on the package to find out if it is present in the food.
Eat Properly Step 8

Step 3. Measure portions well to ensure you are eating properly

Canned foods provide information about the portion size on the package, but for you to actually get the amount of calories and fat set out there, you need to serve that amount. Depending on the type of food, you will need a scale or measuring cups.

  • For example, when preparing pasta using a packet, the serving size might be 240 g of the cooked food. Use a scale to measure exactly this value.
  • Portion sizes may be larger than they were in the past; read the labels on canned foods you buy and avoid very large portions.
Eat Properly Step 9

Step 4. Keep unhealthy items out of the environment

To eliminate the temptation of junk foods and other foods that are not good for you, just don't buy them! Don't bring them into your home lest there be temptation; it's a good idea to even sweep the pantry and fridge, getting rid of unhelpful foods.

If other people live with you, talk to them about installing a cupboard or shelf in the pantry and a drawer in the refrigerator that is unique to healthy foods. It will be a “safe zone” where you will choose your food

Tip: In supermarkets, buy your food in the health food aisles, as well as meat, fruits and vegetables.

Step 5. Use strategies to eat carefully, consuming less and getting more out of food

Such habits can help you to eat less, decreasing your “greatness”, as well as being a great way to make you enjoy your food better. Always sit at the table to make meals and manage to eat the dish taking 20 minutes to finish. There are other strategies you can try, such as:

  • Eliminate distractions while eating by turning off the TV and putting your cell phone somewhere else.
  • Smell and observe the food before starting to eat.
  • Hold the knife or fork in your “bad” hand or try to eat it with chopsticks.
  • Chew slowly, savoring each bite.

Step 6. Consult a psychologist to manage emotional disturbances related to eating

Many people eat to feel better in situations of stress, sadness, boredom or loneliness, which is a psychological disorder. This can make you eat even when you're not hungry, seek unhealthy foods or even overeat. Learn strategies to control emotional hunger by eating a healthier diet. Look for a psychologist or therapist with experience in treating patients with these disorders and make an appointment.

  • The specialist can, for example, teach you to identify what you are feeling and help you take steps to feel better, such as walking, breathing deeply, exercising or listening to music.
  • See if there are any good psychologists offered by your plan or ask a general practitioner for a recommendation.

Method 3 of 3: Knowing the Right Time to Eat and Snack

Eat Properly Step 10

Step 1. Learn to identify when you are really hungry

Paying attention to the signs that you are hungry can be helpful to avoid overeating or simply doing so out of boredom. When you don't know if you need to eat, take a moment and think about when you last ate and what the portions of your meal were like. If three hours have passed, you may be hungry, not psychologically hungry.

  • There are people who use the acronym FASC (Hunger, Anxiety, Loneliness and Tiredness) so that they don't eat without restraint. When you are not hungry, check if you are not experiencing any of these sensations and look for a way to deal with this feeling without eating.
  • For example, if you are anxious (or angry) about something, it can be helpful to find out what is causing the problem. When you feel lonely, call a friend, see if he can find you, and if you feel tired, a quick nap can help to get you in the mood.
Eat Properly Step 11

Step 2. Eat meals and snacks at regular intervals throughout the day

Eating as often will help you get the “fuel” needed for your body to function all day long. Have breakfast right after waking up to have energy and face the day; before lunch, have a snack, and after that, eat something in the afternoon and then have dinner.

Don't skip meals! This will only make you eat even more at the next meal to compensate

Tip: Make a full breakfast and then reduce the size of snacks during the day. You will have more energy that way.

Eat Properly Step 12

Step 3. Eat early to give your digestive system a break

The body does not need “fuel” while resting, such as at night, when sleeping. Eating just before bedtime can disrupt sleep and your body will not be able to digest food as efficiently, causing it to be stored as fat. Try to eat no more than three hours before bedtime and let your body rest for a long time between dinner and breakfast.

For example: dinner at 7:30 pm if you go to bed at 10:30 pm. Do not go back to eating until breakfast

Step 4. Try to go on an intermittent fasting diet

It consists of keeping meals within an 8 to 10 hour period during the part of the day when you are most active, limiting the time you can eat and giving your body more time to burn off the calories you consume. You may find that you end up eating less, so see which period seems most conducive to you and commit to eating all your meals within that “window”.

For example: all meals can be taken between 8am and 4pm. Have breakfast at 8am, lunch at 12pm and dinner at 4pm

Tips

  • Try to prepare meals at home when possible. That way you'll be able to control what's on your plate, measuring portions with ease. Plus, it's a great way to save money and ensure there's always something healthy on hand to eat.
  • However, don't fall into the trap of “fad diets”, which involve the restriction of a macronutrient. Although they produce impressive results at first, they are not sustainable for life.
  • Once in a while, don't be afraid to eat something less healthy! As long as you eat right most days, it's okay to eat a bowl of ice cream, a chocolate bar, or a glass of wine.

Notices

  • When you don't know if your weight is in the proper range, go to your doctor. He will be able to tell you whether to lose or gain weight.
  • When you notice that you are “fantasizing” with food, consult a doctor. This is a sign that you are not eating well; talk to the specialist if you are obsessed with diets and what you eat.

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