How to eat healthy

 How to eat healthy

There is so much information about healthy eating nowadays, but it is a little dazzling and at a loss. You may have heard a lot of dietary advice from various aspects, such as which foods should not be eaten, which should be eaten more, do you think it is too complicated, it seems difficult to do it? In fact, just remember a few simple rules to help you make the right dietary choices. First, make sure your diet includes healthy foods and drinks. Then, try to improve your eating habits, such as cooking yourself, checking labels and changing to healthy foods. Adjusting the meal time is also beneficial.

Change eating habits

1.Eat healthy food instead. Just make some simple changes, you can easily improve your eating habits. Find out which of the foods you like to eat are unhealthy, then change to healthier alternatives to satisfy your appetite. The substitute may be a low-fat version of food, or a completely different food, but it can bring you the same satisfaction.

For example, if you like to eat fries with sauce, maybe you can use carrot sticks instead of fries, and use fresh guacamole or low-fat yogurt sauce instead of high-fat dipping sauce.

2.Get in the habit of checking labels. This can help you avoid foods that contain harmful ingredients such as added sugars and trans fats. Check the nutritional information on the packaged food. If the fat, sugar, sodium or all three ingredients are high, don't eat it! 

Some foods will indicate "low fat", "no added sugar", "no added trans fat" or "low sodium" on the front of the package. However, check the nutritional information on the back to make sure it is really healthy.

Check the ingredient label. If you want to avoid ingredients such as sugar, oil or wheat, just check the ingredient label to know if the food is suitable for you.

3.Measure the food to make sure the intake is reasonable. Packaged food will indicate the serving size. You need to measure out the serving size stated on the package to ensure that you eat the proper calories and fat. Depending on the type of food, you may have to use a scale or measuring cup.

For example, if you want to cook a box of macaroni and cheese, the serving size might be 240 grams. Measure the exact amount with a measuring cup.

Nowadays, the amount of food is much larger than before. Regardless of purchasing any prepackaged food, check the label first to avoid excessive intake.

4.Make sure there are no unhealthy foods around you. Don't buy junk food and other unhealthy food, avoid temptation! Make sure you don’t have these foods around you so you don’t want to eat them. You can even check cabinets and refrigerators and throw away all unhealthy foods. 

If you live in the same room with other people, you can discuss with them to vacate a shelf or drawer in the pantry or refrigerator to put healthy foods in place. You can safely eat the food in this area.

Tip: Grocery stores usually put healthy foods such as fruits, vegetables, meat, fish, and dairy products on the outermost circle, so when shopping for food, it's best to just shop around this circle.

5.Practice mindful eating techniques to eat less and enjoy more. Mindful eating helps you slow down your meal, eat less, and enjoy food more. Sit down at the table and control your eating speed for at least 20 minutes. You can also try the following methods:

Avoid distractions during meals, such as turning off the TV and putting down the phone.

Before eating, carefully observe the appearance and smell of the food.

Hold the cutlery with your non-dominant hand, or switch to eating with a knife and fork that you are not good at.

Chew the food slowly and taste each bite carefully.

6.Control emotional eating with the help of a therapist. Emotional eating refers to a person seeking comfort from food when they are sad, lonely or bored. This can lead to eating when you are not hungry, eating unhealthy foods, and overeating. Learning to use other healthy ways to deal with emotions can help you eat healthier. It is recommended to consult a therapist who is experienced in treating emotional eating. 

The therapist will teach you to recognize your feelings and use other methods besides eating to improve your mood, such as walking, breathing deeply or listening to music.

Ask the doctor to introduce you to the therapist. Some insurance plans require a referral letter from a doctor to be covered.

Choose healthy food and drinks

1.Make sure that vegetables and fruits account for half of every meal. Fruits and vegetables are rich in nutrients and fiber, and have lower calories than other foods, especially organic fruits and vegetables that do not use pesticides. Eat 1-2 servings of fruits or vegetables with each meal, which can help you feel fuller faster, and it can also make you feel fuller longer.

Vegetables can be steamed, fried, roasted or boiled, depending on your preference.

If you don’t want to cook vegetables, you can go with a salad or raw vegetable slices.

If you are in a hurry, choose fresh fruits that are easy to eat on the move, such as apples, bananas, or a cooked fruit.

2.Cut down on refined carbohydrates and switch to whole grains. In addition to being rich in carbohydrates, whole grains also contain more fiber and nutrients, which are healthier for the body. They can also maintain a sense of fullness, allowing your energy to last longer. Don't eat white rice, white bread and white noodles. Instead, choose whole wheat bread, whole wheat noodles and brown rice. Other healthy whole grains include:

--Quinoa

--barley

--Rye bread

--oat

3.Each meal contains a lean protein. Protein should account for a quarter of every meal. High-protein foods include meat, fish, beans and eggs. Some dairy products are also rich in protein, such as cottage cheese and skimmed yogurt. Choose lean proteins, such as skinless chicken breast, tilapia, ground turkey, beans, tofu, and protein to reduce fat and cholesterol in your diet, which is better for overall health.

Check the food packaging to figure out the serving size. The specific serving size of each food is different. For example, a serving of meat or fish is 85 grams, and a serving of beans or cottage cheese is 120 grams.

Tips: Before eating, remove the fat or outer skin, which can reduce the fat content of the meat.

4.Reduce fat intake. The proportion of healthy fat should be 20-35%. For example, if you limit yourself to only 2000 calories per day, since each gram of fat contains about 9 calories, you should consume 44-77 grams of fat. It is best to choose healthy fats, such as mono- and polyunsaturated fats; eat less or not at all unhealthy fats, such as saturated fats and trans fats. Incorporate 2-3 servings of olive oil, nuts, seeds or avocado into your daily diet to consume healthy fats. 

Saturated fat intake must not exceed 10% of total daily calories. For example, if you limit yourself to only 1,700 calories a day, the calories from saturated fat must not exceed 170 calories. This means that you can only consume up to 19 grams of saturated fat per day.

Look for trans fats listed on food labels. If there is, then don't buy or eat it. Trans fats are commonly found in margarine, shortening, coffee creamer powder and many prepackaged convenience foods, such as packaged baked goods.

5.Drink more water, less or no sugary drinks at all. Plain water can replenish water for the body, so there is no need to drink other beverages. If you really want to drink other beverages, limit your intake. Do not drink more than 240ml of fruit juice every day, do not drink sugary soda, and other beverages with natural or artificial sweeteners. 

Everyone needs different amounts of water. Drink water when you feel thirsty. As long as the urine is light yellow and you don't feel thirsty, it means you are hydrated.

Drinking in moderation is no problem. Women drink at most 1 alcoholic beverage a day, and men at most 2 drinks. An alcoholic beverage refers to 350 ml of beer, 150 ml of wine or 45 ml of spirits.

6.Allow yourself to eat unhealthy foods occasionally, and don't completely prohibit yourself from eating certain foods. Most of the time, you must choose healthy food, but you can indulge yourself occasionally. As long as you eat healthy food most of the time, occasionally eating high-calorie foods such as donuts, two slices of pizza or milkshakes is fine. Try to indulge yourself one or two times a week, plan ahead and avoid eating too much. 

For example, you can plan to eat pizza on Friday night or have ice cream with your family on Sunday afternoon.

If you use an app or food diary to keep track of calories, remember to think about your calories in advance. For example, if you know that 2 slices of pizza contain about 600 calories, you can eat less for lunch that day to offset the excess calories from dinner.

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Eat at the right time

1.Learn to recognize whether the body is really hungry. Paying careful attention to the body’s hunger signals can help avoid eating too much or eating because of boredom. If you are not sure if you feel hungry, take some time to think about when the last meal was eaten and how much you ate. If the last meal is more than 3 hours away, you may be hungry. If it is less than 3 hours, you may want to eat for other reasons.

Some people use the "HALT" rule to prevent themselves from eating blindly. HALT stands for hunger (Hungry), anger (Angry), lonely (Lonely) and tired (Tired). If you want to eat, but are not hungry, ask yourself if you feel the above 4 emotions. If so, look for ways other than food to deal with these emotions.

For example, if you feel angry or anxious, it may be helpful to find out the real cause. If you feel lonely, you can call your friends and ask if they can meet. If you feel tired, take a nap to refresh your energy.

2.Eat regularly during the day. This ensures that the body gets the energy it needs throughout the day. Eat breakfast shortly after getting up, followed by morning snacks, lunch, afternoon snacks and dinner.

Don't skip any meals! This will make you eat more at the next meal and make up for the last meal you missed.

Tips: Try to eat a generous breakfast, and eat less for the next two meals and snacks. This helps maintain your energy throughout the day.

3.Eat dinner earlier to give the digestive system time to rest. The body does not need energy during rest, such as when sleeping at night. Eating food before going to bed will affect sleep, and the body cannot digest food effectively, and may be stored as excess fat in the body. Plan to stop eating at least 3 hours before going to bed to allow your body to have a long rest period between dinner and breakfast. 

For example, if you go to bed at half past nine in the evening, eat dinner at six. Then, until breakfast the next day, do not eat anything.

4.Try intermittent fasting. Intermittent fasting means eating 3 meals and 2 snacks during the most active 8-10 hours of the day. This limits the time you can eat and allows your body more time to consume the calories you take in. You may find yourself eating less instead. Find out the most effective eating time period for you, and arrange to finish eating 3 meals and 2 snacks within this period. 

For example, you can eat every meal of the day between 8 am and 4 pm, such as breakfast at 8 am, lunch at 12 noon, and dinner at 4 pm.

hint

Try to cook by yourself. Cooking by yourself makes it easier to control food choices and intake, save money, and ensure you have healthy food at all times. [twenty three]

Don't use extreme diets that limit the intake of certain macronutrients. This type of diet may have obvious effects at the beginning, but it cannot be sustained.

Allow yourself to indulge once in a while! As long as you eat healthy most of the time, there is no problem with occasionally eating a bowl of ice cream, a piece of chocolate or drinking a glass of wine.

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