Good nutrition is neither difficult nor expensive. Implement these 10 habits in your life and you will stay healthy for years to come, writes the portal “Healthy People”.
Make it a habit to drink water
Water regulates body temperature, helps deliver oxygen to cells, is a shock absorber for bones and joints, improves the work of all cells and the body as a whole. If we don’t drink enough water, our body starts sounding the alarm – hence swelling, dry skin and even a stuffy nose in the morning.
It is recommended to drink at least 1.5-2 liters of water per day. For guidance, you can use the formula – 30-35 ml per 1 kg of body weight per day. However, the amount of water consumed is a variable indicator. It can vary depending on the season, activity, etc.
By the way, thirst appears much later than the moment when dehydration occurred.
Water enters the body in the form of liquid and through the products of the daily diet (they may contain 0.7-0.8 liters of water).
Tips to improve water balance
- Start your day with a glass of warm water. This will jumpstart your digestive system and help you start the day awake.
- Download a special app or wear a fitness bracelet to remind yourself when you need to drink.
- If you get tired of drinking plain water, you can add lemon, mint or berries to it. This will make the water tastier and even healthier.
- If you exercise, don’t forget to drink water after your workout.
- Carry a water bottle with you and, if you work in an office, put water in plain sight to be mindful of water balance.
Make it a habit to eat plenty of fruits and vegetables
They contain the vitamins, minerals and fiber we need, which means they can help boost your immune system, improve your digestion and protect your body from disease. Eat them every day in different types and colors. Follow the “rainbow principle” in your diet (eating colorful foods).
The image is illustrative in nature. Photo: pixabay.com
Make a habit of choosing whole-grain foods
Whole-grain breads, cereals, pasta – foods with complex carbohydrates that contain fiber and give a feeling of satiety for a long time.
- When choosing bread, look for the label “whole grain”.
- Choose pasta made from durum wheat. They have a darker color and denser texture than regular pasta.
- Choose whole-grain, coarsely ground flour rather than refined flour.
- Try many different kinds of whole-grain products, and don’t be afraid to experiment.
The habit of looking for protein content in foods
A huge number of people are undernourished just protein, and after all, it is the building material in our body. It helps repair tissues, muscles and is involved in the immune system. We need both animal and vegetable protein. Animal protein contains eggs (they have a complete amino acid composition and high bioavailability), meat, fish, seafood and dairy products (cottage cheese, cheese). Plant protein can be obtained from legumes, seeds, tofu and soy products.
Make a habit of living without sweets
Limit your intake of sugar, sugary drinks, candy and baked goods. Excess sugar can lead to diabetes, overweight and other problems.
By the way, the craving for sweet is embedded in us from birth, when a newborn receives sweet milk of the mother. This provokes a surge of joy hormone and causes addiction.
If you consume less sweets, the taste buds are cleansed and you can experience a whole range of real, cleaner flavors.
Lifehacks on how to give up sweets
If you want to reduce cravings for sweets, add bitter foods to your diet, such as rucola, grapefruit, garlic, turnips, radishes.
Gradually start eliminating sweets, starting with explicit sugar (chocolate, candy) and then eliminate foods that contain hidden sugar (sauces, “pop bars”). Add safe sweeteners to your meals.
Make a habit of salting food in moderation
Salt is not evil, but it can have a negative impact on our body. If it is in excess – we begin to swell. Be careful with products that contain a lot of salt: sauerkraut, pickles and herring, convenience foods. Include these dishes in the menu on holidays.
The norm of salt consumption is considered 1-2 grams of salt per day. Salt is contained in different products: in 100 g of bread its 1 g, in 100 g of smoked sausage – about 3 g, in 100 g of canned fish – about 1.5 g of salt.
Habit to follow the regime in nutrition
Distribute food properly during the day: the main daily calorie intake should be at breakfast and lunch, and dinner should be lighter. If you follow the regime, the food will be fully digested, the body will be normal metabolic processes.
The habit of cooking food yourself
Cooking at home allows you to control the composition of dishes and avoid excessive amounts of salt, sugar and harmful fats. This way, you will arrive at a balanced and healthy diet.
Get in the habit of eating breakfast
Breakfast is a significant meal that gives our body energy for the whole day. Do not skip it, because it can negatively affect your metabolism and overall health. By underconsuming calories in the morning, many people make up for it in the evening, which can lead to overweight in the future.
Tips on how to spend less time on breakfast
- Make preparations from the evening, for example, steaming cereals in a thermos.
- If there are no pre-made cheesecakes or casseroles, natural yogurt or exponential with chia seeds, pita with cream cheese and fish saves.
- Choose quick meals: it is not easier to cook dishes from eggs (scramble, cocotte eggs, omelets, muffins), sandwiches with various healthy fillings.
- Use modern appliances, for example, multicookers have a function of delayed cooking time, put on the right time – and in the morning you will wake up to the aroma of delicious porridge.
Make mindful eating a habit
Eat in a relaxed environment, without rushing or gadgets. This allows you to control the feeling of satiety, do not overeat and be in good health and mood.
News source zerkalo.io The information is used in fair use of the content and is not used for commercial gain.
