Do you want you and your family to eat right, but do not know how to achieve it? Do you find it impossible to follow all dietary prescriptions and force them to follow all members of the family? But it's not that hard! It is not necessary to immediately put everyone on a strict diet. On how to transfer the family to a healthy diet without stress and visible problems, and will be discussed below.
Everyone cares about their health, trying to improve their diet. For this purpose, people are increasingly interested in the principles of healthy eating. Simple reading is not enough - you should start applying them in practice, and not "on Monday", but immediately. But with this, most people have problems. " But healthy food is not tasty!", "I do not like vegetables!", "Everything natural is very expensive!" - such phrases are one of many that we are trying to justify our inaction. However, in fact, the principles of healthy eating are not so many - only five. And to follow them simply, if you determine for yourself a clear incentive - to be healthy. And do not torture yourself with restrictions, but just take some of them as inevitable and transfer the whole family to proper nutrition. And enjoy life.
1. Do not drink before, during and after eating!
Reading this phrase, you probably have the question: "So when should I drink?" The answer is simple - between meals. Drinking water consumed before, during and immediately after meals will help to weaken the production of digestive juices. The result is such unpleasant symptoms as heartburn and flatulence. Of course, not only water can cause such inconveniences, but it also significantly affects their manifestation. In addition, "dry" you eat a lot less than, squeezing food with water. The body will be satisfied faster, you will not be hungry and will not overeat.
2. Eat slowly and thoroughly chewing food!
By digesting food slowly, you help your stomach. First, it allows you to start the digestion process already in the mouth - saliva contains enzymes that promote digestion of food. But usually we swallow food before they start their work. In addition, small particles of food are easier to digest in the stomach. So eat slowly, not counting it as a waste of time. Accelerate your digestive process, not trying to save time on food. Another reason why you should eat slowly - most people can not enjoy eating. But this is one of the main sources of positive emotions. Try to start enjoying every bite, relax, take your time. Such "relaxation sessions" can really relax and energize for several hours. The more you enjoy the food, the more good it will bring to you.
3. Limit the consumption of sugar and salt!
Many people think that the sugar they buy in stores is a valuable substance necessary for the body. But this is not so. The energy extracted from sugar is "empty calories". They do not provide the body with the necessary components, and the high content of sucrose in the diet affects the amount of cholesterol in the blood. In addition, sugar provokes an appetite. The more we use it, the more we want to eat. Sugar gives us a sense of pleasure from food - and we continue to eat and eat, despite the size of the portion. Sugar affects the increase in our weight, which often leads to obesity and can lead to diabetes. For most people, consumption of sugar is one of the main causes of this disease.
Salt in excess is also extremely harmful, especially for the cardiovascular system. Its excess intake contributes to the development of hypertension. This can lead to heart disease, kidney problems. Perhaps you are too zealous for salt in your kitchen. It seems to you that without it, the food will be tasteless. It's all a matter of habit. In fact, in any product, salt is initially sufficient (especially in fish and meat). Try to limit the addition of salt to these dishes, or better even completely eliminate it. Finished goods (semi-finished products) already contain too much salt. This is done in order to increase the shelf life of the product, because salt is a natural preservative. Of course, it's not so easy to reduce the consumption of salt and sugar at the same time in dishes - after all these years we are used to the taste of salty and sweet food. But still, you can do less sacrifices, if salt and sugar can not be ruled out immediately, but replaced. For example, you can drink tea with honey. It will be sweet, and useful, and tasty. Can generally instead of tea drink fruit juice or water - quench your thirst more quickly and will not feel the need to sweeten the drink. Try to use less salt when cooking - reduce its amount and try your meals in the unsalted version. In many kitchens of the world salt is replaced with lemon juice. What's the secret? Citric acid irritates the receptors of the tongue, which encourages us to feel the taste of food sharper (the same does salt).
Such small changes can be difficult for you from the very beginning (although this should not completely change your habits). Experts say that if within a few weeks you manage to "hold out" without adding sugar and salt - you will get used to it. The new rules will become natural for your body, and you will not feel the need to return to the past.
4. Eat 5 times a day and do not go before bedtime!
Why five instead of seven or ten? Five dishes is the optimal number, but it is not necessary to strictly adhere to this principle. One thing is important - there are often smaller portions. Let each time you will be a little hungry after eating. Over time, the feeling of saturation will come and you will feel better. Intervals between meals should be for 2-3 hours. And now the most important thing - do not have a snack between the basic meals. Set a certain time - it will be easier for you to avoid snacks. This is very important - so you keep your stomach healthy.
Why not eat at night? After eating, our digestive system begins to work intensively. If you eat before going to sleep - the whole work of the body will be directed to the assimilation of food, which will prevent falling asleep. In addition, the energy from the dishes taken at night will be stored - the body does not use it, since you are in a horizontal position. So energy turns into excess fat. This is the most common reason for weight gain. The main rule - you should eat at least 2 hours before bedtime.
5. Do not forget about physical activity !
Yes, this principle is also referred to a healthy diet, too. After all, eating on the couch in front of the TV, we just ruin our health. And if this sitting on the couch drags on all day - you can forget about health in general. There is no need to begin immediately to transfer the family to heavy exercises, to run together to the gym or sports sections. It is important that sometimes your body conducts hard work and makes any effort. Only 30 minutes of fast walking, easy running, swimming, cycling three times a week - that's how you can improve your health. If you did not manage to try any form of physical activity - start with walks.
Do not overdo it at the beginning - gradually increase the intensity of physical exercises. To help you with this, better do it together, the whole family. Even better, if you are encouraged by your friends (maybe one day, you'll get them to fresh air?).
These simple principles will be for you the beginning of a change for the better. So you can easily and painlessly transfer the family to a healthy diet, and later, and to a healthy lifestyle. You will begin to enjoy your existence and stop feeling physically tired.