Instead of dieting, focus on these dietary guidelines that can improve your overall health

2022 has just started, but the recent dramatic increase in COVID-19 cases has contributed to a lot of challenges and stress for everyone’s well-being. At this point, instead of looking for the latest diet craze that can jumpstart your weight loss goals (but at the same time, can be detrimental to your health), embark on a healthy eating program that can improve your immune system, your energy level and health.

Avoid extreme calorie restrictions, intense fasting, nutrient deprivation and just focus on a well-balanced diet that can heal your body. Depriving yourself of essential nutrients, vitamins and minerals can be harmful to your health.

The following healthy eating guidelines and ideas can help you improve your overall health and fitness, prevent serious health problems, and heal your body more quickly and effectively if you are currently suffering from any illness. .

Good breakfast

Add color to your mornings by preparing a delicious and healthy breakfast. This habit can empower you as soon as you wake up while creating a positive atmosphere for the whole family. Vary your breakfast to make the habit more consistent.

  • Prepare a colorful omelet by combining egg, spinach, cheese, red pepper, tomato, onion, garlic and sweet potato.
  • Eat half a cup of brown rice with fish, sunny side and chopped tomatoes, onion and cilantro on the side.
  • Mix yogurt with oats, almonds, chia seeds and fresh fruit
  • Create a healthy pancake by combining eggs, oatmeal, nut milk, flax seed meal, light butter, and sugar-free syrup.
  • Eat your avocado and egg with a multigrain bun with a salad (plus a tablespoon of your favorite dressing) on ​​the side.

Focus on increasing your vegetable intake

Prioritize vegetables whenever you buy food. You can still order fresh vegetables, even online, two to three times a week.

  • Eat plenty of vegetables throughout the day. Always have at least half a cup of green leafy vegetables like kangkongspinach, kale, cabbage, pechay, and watercress that you can add to your meals.
  • If you’re trying to cut down on your grains like rice and bread, replace half of your usual serving with vegetable substitutes like cauliflower rice, combine broccoli with carrots, or add more mushrooms to your meals. You can also eat sweet potato or corn with your meat.
  • Try to eat more cooked vegetables, especially if you are not feeling well like vegetable soup, stir-fried mixed vegetables, balanced green leafy vegetables instead of salad.
  • If you don’t have enough veggies with your meals, drink veggie shakes or smoothies once or twice a day.

Fruits as snacks or desserts instead of candy

Stay away from processed and sugary foods. Get the natural sugars with fiber, vitamins and minerals from fruits.

  • Always stock up on fruits like berries, orange, papaya, apple, pomelo, melon, pear, and banana.
  • You can also keep frozen fruits like strawberries and blueberries that you can easily put on your smoothies.
  • Toss dried fruits like raisins, dried cranberries, dates and apricots with your chia pudding or yogurt snacks.
  • If you’re craving crunchy, sweet snacks, you can get baked fruit chips like banana or apple chips that you can buy at healthy grocery stores.

Try a semi-flexitarian way of eating

Whenever possible, prioritize healthy vegetables and grains, but strike a balance with protein and fat intake by including eggs, milk, seafood, poultry, and lean meat in your diet. your diet. The flexitarian way of eating focuses more on plant-based foods like fruits, vegetables, nut milk, beans and nuts, but incorporates occasional meats during the week (one serving or three ounces of meat up to three times a week).

  • The key is to maintain a healthy eating habit is to vary your meals. Try to eat more seafood, vegetable protein like tofu, beans, lentils, eggs, and chicken most days of the week.
  • Eat your lean portions of meat when you feel like it during the week and on weekends with friends and family.
  • Practice portion control. You can use your palm to estimate the recommended amount of protein intake for each meal, especially when eating meat.

Don’t Avoid Healthy Carbohydrates

You shouldn’t avoid carbohydrates that give you energy and fiber-like brown rice, multigrain bread, whole wheat pasta. Eating healthy carbs can also keep you from experiencing extreme food cravings and cravings that typically occur in the afternoon or after dinner.

  • If you are trying to lose weight, you should prioritize eliminating unhealthy carbohydrates like sweets (cakes, cookies, pastries, sugary drinks, chocolates, sweet bread, ice cream).
  • You can also practice portion control with healthy carbs, like eating a piece of bread or consuming half a cup of rice or pasta for your meals.

Monitor your water consumption

Hydration is very important in order to be able to function fully during the day. It helps you to avoid disease and helps to heal the body.

  • Always choose to drink water and make it a habit. Aim for at least two liters or eight 250 ml glasses of water for the entire day. If you have a 500ml water bottle, you need to fill it four or more times. Avoid liquid calories full of sugar like iced tea and milk tea.
  • You need to increase your water intake, especially if you are doing longer training hours and more intense workouts.

Avoid eating late at night

Having a satisfying and filling dinner of vegetables, a moderate protein dish, and grains is essential to avoid cravings and cravings at night.

  • Eliminate high calorie snacks at home like chips and candy, especially in your bedroom
  • If you eat as early as 6 p.m. for dinner and your sleep time is at 10 a.m., in case you’re hungry, instead of having a bag of crisps or a slice of cake, then you can have a fruit, a handful. of nuts / seeds, yogurt or milk at 8 p.m.

Email the author at [email protected] or follow her on Instagram @mitchfelipemendoza

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