Healthy Eating – 14 Steps to Success

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The world around healthy eating can be very confusing. You have to consider different things, such as maintaining a healthy weight and taking care of your cholesterol. You may face some challenges starting off, but dedication will be crucial to meeting the goal. Focusing on the right balance will make it a lot easier. Therefore, below are the tips that will contribute to healthier eating:

  1. Set intentions, not rules

Do not oblige yourself to eat a certain amount of a particular product each day. Instead, it’s much better to imagine that you will not let that product stand out in the future. Yesterday that you have four pieces of fruits and vegetables, today you will go for five. Strict dietary schedules often make you feel bad about yourself, which makes the introduction of a healthier diet to many people’s negative feelings. But positive thinking and celebrating your success can help to maintain a healthier lifestyle!

  1. If snacks are your enemy, stop at a local fruit and vegetable market

Buying fresh produce on a local market is often cheaper, and the less time you spend weekly in the supermarket, the less likely you buy products with bad sugars or fats. You may even come up with new ideas for healthy snacks, not to mention the delicious meals you can prepare with all those fresh produce!

 

  1. Eat green

If you typically eat fries with a burger, replace the bun on the burger with lettuce and swap the fries for a tasty salad and that does not necessarily have to be iceberg lettuce!

 

  1. Stand still with your cooking behavior

A good tip for a healthy diet is to replace saturated, unsaturated fats, which is very easy when it comes to food. Go for olive oil if you feel the need to bake or fry something, and take good care of baking soda. If you have increased cholesterol, try puffed potatoes. They have been shown to reduce cholesterol actively. Sunflower oil has a shallow boiling point (140 ° C) and cannot be heated at all. If you do, then harmful substances can be released that can even be carcinogenic.

 

  1. Know what healthy fats are

You should be able to differentiate between different fats. Replacing saturated with unsaturated fat is an excellent way to eat healthier. Many people  know which products contain a lot of saturated fat – for example, meat, dairy, and baked foods – but unsaturated fats are a less well-known subject. It’s straightforward:  you get good fats from fatty fish, seeds, avocados, and olive oil.

 

  1. Split meals into food groups, and strive for balance

What is the use of responsible food if your diet is not balanced?  Fibers are mainly found in all kinds of whole grain products and for example potatoes (especially with the skin around it). Proteins come not only from animal products but also in legumes (beans). Knowing the difference between different nutrients and knowing which products you can find them in make it a lot easier for you to eat balanced.

  1. Balanced diet rather than strict

Ideally, your diet would consist of starchy foods (like whole wheat pasta, bread, and potato), fruit and vegetables, protein and healthy fats, but the variation is the most important thing! If your balanced diet starts to bore you, it becomes even more tempting to fall back into your old routine. Therefore, make sure that you alternate between products that supply the same nutrients.

 

  1. Check the ingredients list of everything you eat.

The most simple tip, but for me, this was an eye-opener. Once you check the ingredients of products that you regularly eat without thinking, you will be scared of the amount of sugar and chemical ingredients. They may seem healthy, such a “fresh” herbal mix that flavor meat and vegetables, but that’s not the case. Processed sugar is unhealthy, and you should avoid it altogether. Manufacturers often use other terms for sugar on their packaging, so make sure you read the list well.

  1. Choose wheat products less often

Wheat is not very healthy in its present form. We all know that a lot of wheat has to be produced to feed the world’s population. This means that genetic manipulation will be applied. It is apparently even so that wheat in the present form can no longer survive without pesticides and fertilizers. After eating two whole-grain sandwiches, your blood sugar level rises more than when you eat two spoons of crystalized sugar. Maybe you can do something with your breakfast; For example, overnight oats, bake an almond bread or banana bread.

 

  1. Choose sugar substitutes if you cook yourself

Look for a substitute for sugar if you need it. Palm sugar contains many healthy nutrients. Some people say that if you do not like or want to eat more sugar than you should get used to not eating sweets. Nothing can be farther from the truth, As long as you eat it with food and with the right ingredients and substitutes; you are still within your healthy diet plan.

 

  1. Be careful with fruit juices.

Drink it to a minimum: Fruit juices and smoothies from the supermarket sometime contain more sugar than soft drinks. There are often also full of preservatives. It may seem a healthier choice, but unfortunately it’s not. Of course, you can eat fruit: the natural sugars and fiber in fruit are not unhealthy! Make a smoothie with fresh ingredients. Do not forget to add extra vegetables to your smoothies, such as spinach or kale. Fruit should be used only as a sweetening agent. Sugar in fresh fruit is not in itself bad as there are also fibers in fruit that ensure that not all sugar is taken in to the blood stream directly.

  1. Try to eat completely sugar-free for two weeks

Do this for example on your vacation, if you have a lot of time to cook yourself and bake yourself. And be aware how you feel after those two weeks: probably you will not want to go back to how you first ate! An additional advantage: you will lose weight.

 

  1. Sleep is essential

How attractive it is to focus on the diet, yet we must not underestimate the importance of sleep. And yet many people do that. But time after time it appears that a lack of good sleep significantly undermines our health. This is closely linked to stress management, also necessary for individuals. So be more aware of your sleep-watch rhythm, look critically at patterns that can undermine good sleep and work on it. It’s tough to keep healthy if you’re not equipped, so invest in sleep!

 

  1. Do not be too strict for yourself: 80/20 rule

Stick to your goal and think of the 80/20 rule. That means 80% of the time you take good care of what you eat and 20% of the time you can “cheat.” It should be fun though, of course. So when you go out for dinner, you do not always have to leave that dish unordered. You are still allowed to eat some sugar to keep the temptations at bay.

 

The more you get used to these tips, the more you can follow it for a healthy diet. The practical application of these points and the priority of them are different for each person… so don’t get discouraged!