Healthy food is good for you, no matter who you are or what your goals. You don’t have to try to lose weight to eat healthieron the one hand. However, it can be difficult to know where to start. Here you will find your basic guidelines for healthy eating. Fruit, vegetables and protein are among the simplest places where you will have the biggest effects.
There is no perfect diet
Before we start, an important basic rule: there is no real perfect way to eat. No matter what your Keto friend says, or her mother, who has this diet plan have try or even These rankings of the “best” diets. When weight loss diets have been tested against each other, everyone works roughly the same. And if you only eat healthy, you know your health (what an idea!) There are still many ways to do it. So let’s talk about the things that almost all approaches to healthy eating have in common.
Although I list some good starting points below, you don’t have to do everyone – pick one currently. Just like with movement, it takes time to get used to a habit. Eating healthier can include Many different habitsHow to learn new recipes or buy different foods than what you are used to give yourself some time to learn and get used to it.
Eat more fruit and vegetables
If you only change one, do it that way. Most of us don’t eat enough vegetables, or we keep eating the same few. Eat more vegetablesAnd more types of vegetables. The same applies to fruits, especially fresh fruits. (Technically speaking, apple pie is a fruit, but that’s not quite what I mean.) Fruit and vegetables contain fiber from which most of us do not get enough, including soluble, insoluble and prebiotic types. They also contain vitamins and minerals, most of us could use more, such as vitamin A and potassium. And they contain many phytonutrients that are natural chemical compounds that are not considered vitamins, but are probably still good for us. For example, beta-carotene is a form of vitamin A, but there is At least 40 other Carotene that we can get into our diet. Eat a variety of fruit and vegetables and you will cover many bases.
How it works: Try to add at least one meal a day a fruit or vegetables. (If you have the shoot, build it up and add another.) You can make it comfortable: frozen vegetables are as nutritious as fresh (fresh (freshSometimes more). You can throw frozen cooked spinach into almost every sauce or soup or fry a bunch of vegetables – fresh, frozen, whatever – in a sheet metal pan for a simple side dish or meal. Everything tastes good seasoned and roasted.
Get enough protein
It’s not difficult to get Enough protein Put on normal nutrition, but if you revise what you eat, make sure you make room for it. Lean proteins such as fish, chicken and tofu are an excellent basis for your diet. Whether more fettery than red meat should be included depends on your goals for your diet (including the question of whether your doctor advised you to restrict these foods for health reasons).
If you try to lose weight You need more protein than the average person. The less food you eat, the more it has to be a protein. Remember, protein is a nutrient that occurs in many foods. It is not just the meat and tofu itself. Get used to reading labels (or googling the protein content of your food) to ensure that you get a lot. The numbers are in Our protein leader. If you train a lot, you also need more protein than the average person.
And don’t worry about the Fearm Congeneration messages that you may have heard, as we already get “too much” protein. This is a mythcarried out of some misunderstandings about how the RDA is calculated for protein. If you check the numbers, it turns out that the average person eats Hardly enough Protein and many of us are in groups that should receive more than the minimum. For example, if you are an older adult, you probably need significantly more than you already get.
Have less sugar and processed foods
It is not realistic to completely cut sugar and processed foods out of your diet. Processing is relativeDespite it; Cooking is a form of processing. But if you eat many of these foods, it can be helpful to ask yourself: what could I eat instead?
Instead of a muesli of the chart, you can make your own oatmeal or oats overnight, for example. If you drink a lot of soda, you may be able to exchange some of these drinks for water or Seltzer. And if you collect a lot with sweets or chips, you might be able to do it Make your meals a little bigger (More protein? More vegetables?) You will probably get a snack -free desire later a day.
Just do it to eat healthy
Intended Eating healthy is the simple part. It actually applies to the right meal or the right snack when they are busy or exhausted and people exceed up. So think what you want to eat and set things up to just make it.
Place fresh fruit in a comfortable place and push the sweets into the back of a closet. Chop a few vegetables at the weekend and cook brown rice so that you can throw together when it is time for a meal. If you like to cook dinner, but are lost at lunchtime, pack in lunch in the evening (even if you work at home) so that you only have to open your lunch box when it is time to eat.
By the way, healthy food does not have to cook from scratch. I love to get bags from frozen vegetables or vegetables/grain mixtures from traders and to combine them with the protein that I have at hand (often also bought and thawed from Joe’s traders, sorry, I’m predictable). It is not cheated to facilitate yourself. If you believe that the preparation of your meals could be helpful in advance, take a look at yourself My guide for preparing the meal.
Only follow calories if you really want or have to
If you try to gain weight or lose, what has to happen must happen Your total calorie intake must change in relation to the number of calories you burn. And if your weight has changed, but you not If you want to do it, you need your calorie intake and calorie burning to be the same. If you follow your food and counting calories, you can keep an eye on whether the numbers run the way you want.
Nevertheless, they do not pursue calories just because they feel that they should “”. If you do not have a specific goal or if you are flexible in terms of the timeline, you do not have to download myfitnespal just because all your diet friends do. (The intruder is The better app for meal persecution anywayAnd you can get your weight gain or loss better under control with macrofactor (paid) or a free DIY solution.))
If you at the end you count calories, there is a word of warning: do not pull off a shockingly low number, even if you have the willpower that it works. ((1200 calories are hunger.) Extreme calorie deficits can make you lose muscles, not just fat, which Ironically is less fit than at the beginning. Gradual changes are more sustainable anyway.
