1. Use small plates.
It does not matter if you try to lose a couple of extra pounds or just keep yourself in shape, the best favor you can do for your waist and health is to replace large plates with small ones. Scientists have proved that the replacement of plates with a diameter of 30 cm per dish with a diameter of 25 cm reduces the calories consumed by 22%. Replacing plates, only during dinner, is guaranteed to cross out more than 5,000 calories per month from your diet. It's actually so easy to eat right.
2. Each meal should at least half consist of fruits and vegetables.
Many nutritionists recommend consuming 5-9 varieties of food per day, but following this rule you will not have to deal with tedious calculations. For breakfast, fill the plate with half flakes, and the other half with fresh berries or a sliced banana. For lunch, eat half a sandwich and a couple of fruits. For dinner, 50% of the dish should take up salad, broccoli, asparagus, cauliflower or any other vegetables. Eating in this way, you will get enough nutrients and at the same time reduce the amount of consumed fats and calories (unless of course you will fill up with a huge amount of fatty mayonnaise or sour cream).
3. Never eat while on the go.
The main problem with grasping and chewing food on the go is that it is usually so-called fast food. And even the smallest portion of fast food (mini burger, small bag fraic and diet cola) is about 800 calories, which is much more than a properly eating woman should consume at one time. When we eat on the go, our brain registers the food as a snack, no matter how many calories we get, which leads to overeating.
4. The less the list of ingredients of the constituent dish, the better.
Most of the healthiest and most correct food is only one ingredient: broccoli, spinach, blueberries, etc. A large list of ingredients usually means more sugar, salt, flavors. What is not exactly the right food.
5. Nutritious foods do not have to be expensive.
Not so long ago a group of scientists conducted a study comparing the prices of a variety of correct and useful products with prices less useful. (This was part of a program designed to help children see how to start eating properly). With rare exceptions, the choice of more useful products at a price went no more expensively than less useful products. In fact, useful products proved to be even potentially more economical. And this is not considering the option of periodically replacing meat with beans or lentils or from time to time making a home sandwich instead of going to a cafe.
6. Spend an additional ten minutes a day to ensure that your meals are right.
Devoting a few minutes to planning a more nutritious meal, you invest in your own health and the health of your family. Unfortunately, few are serious about this problem. Studies at the University of Food Industry in Los Angeles show that a useful, cooked at home dinner, on average, takes only ten minutes longer than preparing semi-finished products or ordering ready meals. If you cook with a margin, then, in the end, you will save time. And do not forget: fullness, diabetes and heart disease, all lead to a doctor and hospital visits, which will take away a lot of your time and money.
7. Train your taste buds.
On the example of any 5-year-old or picky eater can be witnessed, habit is a strong argument of dietary preference. But the taste buds are submissive and can learn to appreciate new and more delicate tastes and flavors. When you replace semi-finished foods packed with sodium in your diet and over-sweetened foods high in fat to a healthier one, you will have to wait one to two weeks before your taste buds are acclimatized. Do not expect to love new flavors and flavors immediately (and of course do not expect it from your children). Continue to serve only new, correct dishes, and soon neither you nor your receptors will remember, because of what was all this fuss.
8. Stop eating before you feel full.
Slow down the pace of meals. Pay attention to what you eat. And stop when you are fed about 80 percent. After a pause, you will probably realize that "almost full" a few moments ago it is "quite full" now. Studies show that by simply reducing the rate of intake of food, you could lose up to 10 kilograms of weight per year.
9. Sit down for dinner with the whole family.
If only you and your spouse or a family of 12 people, demand that everyone treat the hour of dinner as a saint. It is least likely that children who eat with their parents will consume harmful food, overeat, and be obese. Parents who eat with their children are more satisfied with their family life.
According to several studies, families who eat together are less prone to digestive disorders, drug use, smoking and alcohol abuse. All these positive effects are the result of such a simple thing as a family meal.
10. You are what you eat.
Do you want to have radiant skin? Know that your skin depends on the flow of blood, nutrients and oxygen - which, in turn, requires healthy blood vessels and a steady supply of red blood cells produced by your bone marrow.
The best way to keep your body in shape is to eat according to a well-balanced, nutritious proper diet. Do you want beautiful hair like in beauty salon advertising? Then first of all you need healthy hair roots, which, in turn, depend on having a healthy heart to fill them with nutrients, and healthy lungs to supply them with oxygen.
As for the improvement of mental abilities, well, you probably already guessed: Your brain depends on the health of your heart, lungs, liver, kidneys (any organ) to be in first-class form. The best way is in good shape is to promote your health through proper nutrition, which consists of grain, beans, and light sources of protein, such as fish and soy.
Julia Sobolevskaya , specially for the site