Keeping a healthy eating routine is one of the challenges that most people are bound to face. There is also an agreement reached by experts on the nutritional poverty of meals. This is mainly caused by a lack of knowledge and time needed in taking care of what the population places on their plates.
And in the craze of our everyday lifestyle, we end up turning to processed foods – soft drinks and instant noodles – just because they’re easy to consume. So the big problem here is that apart from being sugar-rich and saturated fat-rich products, they are not carbohydrate-rich enough, proteins, vitamins, and other nutrients needed by our body to work properly!
In this post we have gathered some tips to help you understand balanced eating a little better and improve your quality of life!
1- Make a plan
You need to monitor your schedule and activities so that a healthy diet becomes part of your routine. With a general idea of your free time during the day, it becomes easier to incorporate new habits.
Plan to eat at least four meals a day :
- for your breakfast and morning snack, choose fruits, eggs, wholemeal bread, grains, natural dairy products or even nuts and chestnuts, which are a great source of energy;
- for lunch time, include carbohydrates, proteins and vegetables on your plate;
- oat pancakes and mixed nuts can be part of your afternoon coffee;
- and finally, for dinner choose soups, lean meats or even an omelet. Nothing too hard or heavy as this will damage your body.
2- Create your food menu
Our body needs a variety of nutrients, so the same thing always seems to be a mistake when it comes to achieving a healthy eating routine. Invest in colorful dishes and foods rich in proteins, proteins and carbohydrates. So, at this point, you must be very creative and create new dishes.
If you are not accustomed to ingesting vegetables, greens, and fruits, a good alternative is to search for ways to prepare them so that it’s not that hard to have them on your menu. Besides achieving a varied and balanced dish, it is also important to enjoy and eat all meals calmly. Chewing helps to digest food well and to increase the sensation of fullness.
What is a healthy menu?
It is a menu that carries all the carbohydrates, proteins, fats, vitamins, and minerals that will be required for our day. Seek help from a nutritionist is important to organize and balance your diet because only the professional will guide your meals according to your individuality and dietary restrictions, if any.
Why would anyone want to make their own food menu?
Our diet goes hand in hand with our quality of life, whereby, if not maintained properly may lead to various diseases and pose a risk to our lives. Furthermore, our physical as well as mental fitness can also be affected . Stress, fatigue, and low energy are some symptoms your body uses to cry for help!
There’s, thus, a need to have good health since our body does not become overloaded, being able to maintain good performance and productivity in our daily activities.
How do you adjust your diet to a busy schedule where you don’t have time to spend on the meal? A pre-planned healthy menu not only makes control of the diet easier, but it also optimizes meal preparation because it serves as a guideline for what you should do. This way, you can make better use of your time and avoid waste and temptations during the week.
3- Prefer natural foods
We know that more practice-related foods are chosen for a meal, but these foods are incredibly high in calories and not very nutritious. They must be harmful to health and increase chances of developing cardiovascular problems, or even health problems.
Organic foods are those free of GMOs, synthetic fertilizers and pesticides, that is, natural. Every day it gets easier to find the ingredients in regular markets, although the problem is that many people do not know how to identify them.
4- Prepare your meals in advance
A good way to have some spare time is to leave your meals prepared in the freezer or ready to eat, like washed vegetables or chopped and frozen vegetables. Prepare meat, chicken, rice, and other versatile foods in order to be able to combine different dishes throughout the week in a more practical and quicker way.
If you’re not familiar with cooking, you can buy frozen meal kits and ensure a healthy combo for every week. The important thing is to keep employees, even in a rush!
5- It is not enough to just change the main meals
One of the biggest temptations for those who desire a balanced diet is sweets and snacks between meals. While we may need to give up a few things when we are attempting to alter the quality of our life, we don’t necessarily have to eliminate these snacks from your regular routine.
Our tip is to look for fitness desserts and snacks with less fat and sugar. Also, replacing the traditional chocolate bar with a 70% cocoa bar will have a big impact on your health.
Other important precautions for your healthy routine
In addition to paying attention to your needs and creating a balanced menu, to have a healthy eating routine you also need to take the following precautions:
Drink plenty of water
A healthy lifestyle is very related to keeping our body hydrated which is water. Water is an essential component that the body needs to function correctly, and a lack of it leads to major cognitive problems and directly affects our mood and concentration levels.
Experts suggest consuming at least 35 milliliters of water per kilogram of body weight per day. Teas or natural juices can supplement this minimum quota of hydration.
Avoid sugar
Excessive sugar consumption can have major consequences for our health. Problems such as diabetes, cholesterol, obesity, tooth decay and gastritis, among many other diseases, are caused by excess glucose in the blood.
If you follow a healthy eating routine, avoid cakes, ice cream, even soft drinks, ready-made juices and stuffed cookies. By reducing your sugar intake and replacing it with natural foods, you will see a big difference in your body!
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