The basics of proper nutrition
Eating healthy doesn’t mean following a strict diet that deprives you of all your favorite foods. But healthy eating means eating foods that help you stay healthy, improve your mood, and have the energy to get through the day without feeling overwhelmed. You can achieve this by learning some nutrition basics and using them in a way that suits your lifestyle. Together, we learn the basics of proper nutrition that will help you achieve your goals.
Moderation does not mean deprivation of certain foods, as the body needs a balance of all nutrients. However, moderation means cutting down on unhealthy foods and eating more healthy foods. The concept of moderation can be applied as follows:
Not Banning Certain Foods: If you deprive yourself of certain foods, it is natural that you will desire those foods more than before. And if you eat any of it, it will be considered a failure, which may lead you to give up on your goal of sticking to a healthy diet. So, to avoid this problem, reduce the unhealthy foods in your current diet and start reducing their amounts gradually. After a while, you will think less about these foods and less desire to eat them.
Reduce portions at each meal: You can limit your portion size at each meal to less than usual and do so gradually. Use smaller boards or share your board with a family member. If you feel full after you finish your plate, you can eat some vegetables or fruits to satisfy your hunger.
all in a proper way
A healthy diet isn’t just about what you eat, it’s also about how you eat it. Eating should have some rules that enable you to get the most out of your meals. To achieve this, try the following:
Eat with others whenever possible. Eating with your family or friends has many social and emotional benefits, especially for children. Eating in front of the TV or computer often leads to overeating.
Eat slowly, and give yourself a chance to chew and taste the food well. This way, the feeling of fullness is faster than eating too quickly.
Only eat when hungry. If you feel hungry, try drinking a glass of water, as the body usually confuses feeling thirsty with feeling hungry. Also try to stop eating before you feel full, as the brain takes time to signal that you are full.
Do not miss breakfast, eating breakfast is the main motivator to start the metabolism process responsible for burning extra calories in the body. Choose breakfasts that boost your energy throughout the day.
Avoid eating at night: It is best to eat dinner early to give the digestive system enough time to rest until the next breakfast.
Increase your intake of fruits and vegetables
Vegetables and fruits are essential to a healthy diet, as they give a feeling of satiety with fewer calories. Vegetables and fruits are also rich in vitamins, minerals, antioxidants and dietary fibre. In addition, it provides you with protection from many diseases, especially cancer. Eat more colorful vegetables and try to get 5 daily servings of vegetables or fruits.
Eat healthy carbohydrates
Choose healthy carbohydrates and fiber-rich cereals for long-lasting energy. Whole grains are rich in phytochemicals and antioxidants that help protect against heart disease, some types of cancer, and diabetes. Studies have shown that people who eat more whole grains are healthier.
Eat healthy fats
The body needs good sources of healthy fats to nourish the brain, heart, and cells as well as hair, skin, and nails. Foods rich in omega-3 fatty acids are especially important and can reduce cardiovascular disease and improve mood.
Watch out for protein
Protein is responsible for building muscle and nourishing hair. The protein in food is broken down into 20 amino acids, which are responsible for building the building blocks of the body for growth and energy, and are needed to maintain cells, tissues, and organs. A lack of protein in the diet can lead to slow growth, decreased muscle mass, decreased immunity, and a weakened heart and respiratory system.
Eat more calcium-rich foods
Calcium is an essential nutrient that the body needs to stay healthy and strong. It is the mainstay in building lifelong bone mass for both men and women, in addition to many other important functions. Milk and its products are among the most important calcium-rich foods, in addition to leafy green vegetables and beans.
Reduce your salt and sugar intake
Sugars are a major factor in many health problems such as obesity and diabetes. In addition, eating sugar leads to an imbalance in the energy level in the body, between a decrease and an increase. Try to cut back on artificial sugars and go get your sugar needs by eating fruit.
The same applies to salt intake. Excessive intake of salty foods leads to water retention, exposing you to high blood pressure.
Sticking to a healthy diet requires time, planning, and a gradual change in habits.