How to Start Eating Right?
Healthy food — it's not just spinach and celery. We explain how to stick to a healthy diet and share simple and tasty recipes.
What is proper nutrition?
Healthy diet — balanced and regular.
Try to eat at the same time every day and not take long breaks between meals: short-term fasting increases the level of bad cholesterol in the body, and because of this there is an additional risk of heart disease. Scientists do not have a unanimous opinion about how many times a day you need to eat food: three meals a day and more fractional meals have their pros and cons. So experiment and choose a mode that you are easier to adhere to. For nutrition to be balanced, it must be diverse, including proteins, fats, and carbohydrates, vitamins and minerals.
But what if you don’t want to change your habits drastically?
Do it gradually: first get used to eating regularly, then gradually switch to healthy foods. To make it easier, do sport. The study showed that those who began to eat healthy food and at the same time include physical activity in the daily regimen, it was easier to maintain such a schedule than people who started with just one.
Here's how you can gradually change your familiar products to more useful ones:
- Eat boiled or baked vegetables as a side dish.
- Bring fruit, unsalted nuts or yogurt for a snack instead of chocolates and other sweets.
- Add low-fat milk to coffee instead of cream.
- Use yogurt dressings instead of salad dressing.
- Buy whole-grain bread, pasta, and cereals instead of regular.
If I don't have time to have breakfast, what should I do?
Tasty breakfast — good argument to wake up earlier. If oatmeal does not inspire you, prepare fruit smoothies, yogurt with granola, fruits, and cereals, or toasts with cream cheese. Choose simple recipes and alternate them — so that it is enough to buy the necessary products once a week and get up for only 15–20 minutes earlier.
We have selected several recipes that will help you build a habit...
- one a glass of orange juice;
- 0.5 cups of natural yogurt. For those who don’t eat dairy, Danone produces Alpro vegetable yogurt;
- 1/3 mango;
- one grated carrot.
Put all ingredients in a blender and mix...Toast with yogurt and red-orange
- 3 tablespoons of fat-free yogurt;
- one teaspoon of honey (can be replaced with jam);
- 0.5 teaspoon of vanilla extract;
- one whole grain bread slice;
- 0.5 sliced orange;
- one tablespoon of almonds.
Mix yogurt, honey and vanilla extract with a spoon, spread the resulting mixture on a slice of bread, lay oranges on top and sprinkle with almonds.Sandwich with cottage cheese and avocado
- 2 tablespoons of fat-free cottage cheese;
- one teaspoon of milk, 1%;
- ground black pepper and herbs — to taste;
- 0.5 avocado;
- one teaspoon of lemon juice;
- one whole grain bun;
- sunflower seeds.
Stir the cottage cheese with milk with a spoon, add pepper and herbs. Finely chop the flesh of the avocado, mix with the already obtained mass and lemon juice, spread on a bun, garnish with seeds.French breakfast
- 0.5 glasses of milk;
- 0.5 banana
- 3 whole-grain bread slices.
Mix milk and bananas in a blender. Blot slices of bread in liquid and bake in the oven.
I am constantly at work and have no time to dine at all. How to deal with it?
Add lunch to your daily task list. If you plan your business in advance taking into account the lunch break, it will be easier to forget about it...
In case of an emergency, take healthy snacks: yogurt, vegetables or fruits, a boiled egg, granola. Every day, replacing a full meal with a snack is not good, but it can help a lot if you are hungry, and there is a long time before lunch or dinner.
In the evening I have dinner with proper food, but in the morning I still feel the heaviness. Why does it happen?
Severity can occur if you have dinner too late...
Eat for 2–3 hours before bedtime and avoid simple carbohydrates and foods high in sugar, refuse fried foods. It’s better to opt for complex carbohydrates and cereals that will increase the production of serotonin. — hormone deficiency leading to depression and insomnia. For example, prefer boiled fish with vegetables, low-fat meat, whole grain products. If you wanted a snack right before bedtime, it is better to drink a mug of chamomile tea, a glass of kefir or drinking yogurt.
Here are some recipes.Multigrain cereal
- 2 tablespoons of barley;
- 2 tablespoons of oats;
- 2 tablespoons of bulgur;
- one glass of low-fat milk (1.5%);
- two to three grams of cinnamon
- 2 tablespoons of raisins;
- nuts and berries — to taste.
Mix barley, oats, bulgur, and milk in a plate and microwave for 2 minutes. Add cinnamon and raisins, warm for another minute, then add nuts and berries to taste.Light omelet with pepper and herbs
- 3 chicken eggs;
- one glass of milk, 2.5%;
- salt — to taste;
- one bell pepper;
- herbs — to taste;
- 10 g of oil, 72.5%;
- fresh herbs for decoration.
Mix eggs and milk, sprinkle with salt, do not beat. Add pepper and herbs. Rosemary and basil are perfect. Oil the mold and pour the mixture into it. Bake at 180 °C for 30 minutes. Garnish with fresh herbs.Curd casserole with peaches
- 300 g fat-free cottage cheese, 0%;
- 2 eggs
- 2 g of vanilla sugar;
- 3 tablespoons of sour cream, 15%;
- 3 tablespoons of flour;
- 1 tablespoon of vegetable oil
- half of a peach.
In a bowl, combine cottage cheese with yolks and vanilla sugar. Then add sour cream and flour and mix. Beat the whites separately and add to the mixture. Lubricate the form with vegetable oil, evenly distribute the mass and garnish it with peach slices. Bake 40 minutes in the oven, preheated to 160 °C.Curd with fruits
- 100 g of soft cottage cheese, 0%;
- 3 tablespoons of honey or jam;
- a handful of nuts and fruits;
- prunes — for decoration.
Mix all the products and decorate the dish with slices of prunes.
If I eat right, I’ll lose weight?
It is hard to lose weight without doing sports — you need not only to establish a diet, but also to choose a training program.
If you have started active sports, add more complex carbohydrates to your diet to compensate for energy. — for example, whole grain bread and fruits. You need protein for muscle growth. It can be eaten both before and after training, so always keep on hand a natural yogurt or soy drink.
Eat for 2–3 hours before the start of training so that the feeling of heaviness does not become an obstacle. If you have time to eat no earlier than 40–50 minutes, choose foods that contain more carbohydrates and less protein.
I broke the diet. What to do in this case?
the main thing — don't drop everything. If you once ate fried potatoes at night or forgot to dine, that's okay. Just continue to stick to your rules from the next meal. Allowed yourself too much for the night — make a light and wholesome breakfast in the morning. And if you were called to a party where there was a lot of junk food, — try to eat nuts, cheese and fruit instead of chips and drink more water.