[LifeStyle] No more dieting: seven eating habits for healthy eating

[#Steeven.™]

To achieve an adequate weight and protect health above all, miracle diets are not the solution but we need a real change in habits. Therefore, today we show you seven eating habits to have a healthy diet and say goodbye to diets once and for all.

 

Organize grocery shopping

It all starts with a good purchase, because what we have at home is what we finally eat. For this reason, it is essential to make an organized food purchase, that is, to plan what we need and limit ourselves to a list, not to go shopping hungry but rather after having eaten, and to always buy more fresh food, being very useful for this to do purchase in the market.
On the other hand, if we go to the supermarket for some healthy products or that at least take place in a balanced diet, it is best to look at the food labeling before buying, observing in detail not only the nutritional information but also the list of ingredients and other useful information such as serving size for example.

 

Cook more at home

In addition to shopping, cooking is key if we want to eat healthier and thus achieve a true change in habits, therefore, we can start by learning to make simple preparations such as omelets, salads, or stir-fries and soon we will realize how much our diet can change cooking at home.

We will know exactly what we eat, we can balance the daily menu if we organize the meals ourselves and if we plan well, we will not have to spend a lot of time in the kitchen, but the best thing, we can make caloric dishes much healthier, such as breaded and battered or the so loved croquettes.

At Vitónica we have a variety of simple healthy recipes to put into practice and benefit not only your diet but also your pocketbook.

 

Control portions

In a restaurant or in fast food places, the portions have been increasing notably over time, in such a way that they are considered one of the causes of the obesity pandemic.

We tend to eat everything they serve us, we are "completers", so serving the dish before bringing it to the table and doing it with less food can be of great help.

Likewise, not eating from the container, avoiding distractions, and other tricks can be very useful when controlling portions and achieving a diet with adequate amounts, which benefits the health of the body.

 

Choose water as your usual drink

Liquids do not produce the same satiety as solids, so if we choose drinks with calories such as sugary soft drinks or juices we can be adding energy without realizing it and without benefiting our health at all, but quite the opposite.

Being well hydrated can promote weight control and if we replace calorie drinks with water, the quality of our diet will undoubtedly improve as well as, we can effortlessly produce a remarkable weight loss.

For this reason, a good habit to incorporate into the diet is to drink water regularly and leave natural juices and smoothies only for special moments and occasions, that is, low frequency.

 

Chew every bite well

Once the food is prepared and served, we recommend that you enjoy each bite that enters your mouth to the fullest and at the same time, promote satiety with its consumption by chewing each piece of food well.

Correct chewing not only satisfies but also helps to digest and enjoy what we eat more, which is why it is always beneficial for the achievement of a healthy and conscious diet. In order to chew more, we recommend choosing hard foods that, in addition to being crunchy, like us, such as nuts and seeds or dishes that contain them, fresh and skinned fruits, whole grains and al dente, which are always firmer than refined ones, among others.

 

Includes satisfying foods

To stimulate satiety and thus better control what we eat, it is helpful to choose foods rich in water, fiber or protein for our regular diet.

Foods rich in water such as fruits and vegetables or preparations such as soups, jellies and the like are filling because they offer a lot of volume, but without many calories. On the other hand, foods rich in fiber are satisfying because they require more digestive work and frequently require chewing, while proteins help to satiate us in many ways and are key when we seek to lose weight.

Thus, choosing whole grains, legumes, fresh fruits and vegetables, egg whites, lean meats and fish to add to the usual diet can be the key to filling up easily.

 

Self-assess diet

Daily self-control is always helpful in different aspects of our life and food could not be different, therefore, knowing our diet, keeping track of what we eat and always trying to improve as much as possible is key to eating healthier at once and forever.

To achieve this we can use a food diary or record everything consumed and drunk throughout the day, which at first we recommend doing it in writing and it can be cumbersome but after a few weeks we will do it mentally and without difficulty.

This self-control implies, for example, knowing if we have spent in quantities in a meal and we must compensate afterwards as well as, if we have not consumed proteins during the day for example and we must go to a food or dish that contains them at the next intake.

This last habit is what determines the achievement of a healthy and sustainable diet over time, because to self-evaluate we must have achieved a lot of knowledge and previous experience in achieving a better diet.

Remember that changing habits takes time and therefore, we need perseverance every day, being able to start with one habit at a time and thus, finally achieve a healthy diet forever that allows us to say goodbye to diets in a definitive way.