Anyone who has a busy schedule knows that in many cases it’s necessary to find practical alternatives to eat. However, recourse to processed foods, fast food and delivery apps quite often turns out to be a real trap, since it leads to unhealthy eating habits.
That is because most of these fast foods are said to contain “empty” calories, which basically means they possess a high caloric index, do not offer quality nutrients to the body, and can cause trouble such as an increase in bad cholesterol. Don’t worry though! Know that you can eat better even if you have little free time throughout the day.
Want to find out how? Then keep reading this post with some great tips!
The importance of eating well
Ever heard that our body works like a machine ? That’s right. Food acts as fuel for all of the body’s functions to be carried out properly. For this reason, it is essential to choose to eat better , eating healthier and more balanced meals.
Eating foods which contain fats, sugars or salts, preservatives, and many more elements, brings a series of negative effects, of short, medium or long time. Here are a few examples:
- overweight;
- premature aging of cells;
- high blood pressure;
- high cholesterol;
- gastritis;
- osteoporosis;
- diabetes;
- difficulty concentrating and remembering ;
- anemia;
Signs of a poor diet
If unhealthy food is consumed daily, the body provides signs that, no doubt, point towards a review of your diet. However, at times, these signs are absent, and problems that surface later could be more serious. Pay attention!
Tiredness
Constant fatigue is often linked to a deficiency of B vitamins and iron . This symptom usually becomes more evident when the individual is unwilling to perform small daily tasks.
This is because, without a balanced diet , the body cannot meet the demand for all the nutrients necessary for complete well-being. Furthermore, quality foods provide energy for daily activities.
Constant colds
Catching colds frequently means that your immunity is low . This condition is greatly influenced by diet, since it interferes with the immune system and can make a person weaker or stronger. Therefore, if you eat poorly, your body will have a nutritional deficit and its defense mechanism will be affected.
Constipation
Low intake of fiber-rich foods and liquids causes constipation . This problem causes difficulty in evacuating, which can lead to complications such as hemorrhoids.
7 tips on how to eat better and be healthier
Below, check out some valuable tips to ensure a nutritious diet!
1. Eat more often during the day, in smaller quantities
Eating small amounts is a great way to stay full for longer , avoid overeating, and aid digestion. This habit makes a big difference, especially for those who need to lose weight.
So, how about taking healthy and practical meals to work? A good idea is to prepare everything for a whole week and store it in the refrigerator.
2. Prioritize home-cooked meals
Apart from the economic benefits, there are also other benefits of preparing meals oneself such as healthy eating habits. This is because meals that are home-cooked are usually lower in calories than the meals that would be purchased in restaurants, and contain lower amounts of saturated fats, sugars and so forth.
It is also relevant to mention that food-borne infections which are caused by contamination of the food eaten are at lower risk.
3. Avoid certain foods
Fried, industrialized and ultra-processed foods should be as excluded from the diet as far as possible . They contain a huge amount of fat, sugar, sodium and much more amongst their ingredients, which are very detrimental to your health.
The best option is to look for natural ones, those that are obtained directly from plants or animals, and that are minimally processed. Discover the best foods:
- vegetables and legumes;
- fish, such as salmon and sardines;
- meat;
- eggs;
- bean;
- brown rice;
- chickpea.
4. Exercise regularly
Apart from helping you keep fit, it prevents heart diseases, enhances blood circulation and reduces blood pressure. Additionally, workouts also boost the production of hormones like serotonin and endorphins which contribute to happiness and well-being while also helping to relieve depression.
Nonetheless, before engaging in any form of sporting activity, it is a common practice to seek medical advice first in order to determine whether your body is ready to undertake such activities.
Improve your water intake
Water combats thirst, nourishes body cells with vital nutrients needed for their functions and transports waste substances out of cells into the bloodstream where they can be eliminated from the body. For that reason, drinking no less than two litres of water each day is encouraged. This practice will protect the kidneys from stones and ensure this organ functions smoothly.
Therefore, if you have problems drinking water, you should seek alternatives that increase your daily consumption of this liquid. Check out some of them:
- always keep a bottle nearby;
- set an alarm on your cell phone to remind yourself to drink water;
- make flavored water;
- set daily consumption goals.
6. Go to bed early
Sleeping as soon as it gets dark will ensure more hours of rest, and allows sleep to fulfill its restorative function . So, for this reason, eat a light and healthy meal at night, take a relaxing bath and avoid using your cell phone or leaving the TV on before going to bed.
So, you will certainly be more willing and in good mood to face your tasks the next day.
7. Be active socially
Spending quality time with your families and friends helps reduce stress and strengthen essential bonds whenever it comes to emotional health. Total well-being comes from a balanced body and mind.
As you can see, eating better and adopting good habits is a gesture of affection and care for your health. Various positive changes will show that it is worth the effort and reducing your consumption of certain foods when you start a balanced diet.
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