Remember the greenery. The darker the leaves of greenery, the more nutrients they contain. It is very good to use for making salad-rumen dishes.
Add red fruits and vegetables, for example tomatoes, red sweet peppers or red onions. These products contain lycopene, which protects against cancer. Eating useful vegetables for the human body a hundred times improves blood microcirculation and increases immunity.
Yellow pepper , yellow tomatoes or carrots will provide your salad with a pleasant crunch, and also enrich it with vitamin C and betacarotene. Also you can add apricot, mango, pineapple, orange slices to the salad.
Add mushrooms, garlic, pears, peaches with white flesh and dried fruit to a better structure and as an additional source of antioxidants.
Red cabbage, aubergines, figs will give the salad a special color, contrast and aroma, and also help to increase brain activity.
Soy curd tofu , salmon, fried chicken breast will relieve you of hunger, will become a source of protein for your muscles.
A little fat will help your body better absorb some nutrients, so add oil-containing foods: avocados, walnuts, almonds. The latter will also provide you with magnesium and fiber.
Finish your salad by adding vegetables and grains containing starch. It can be various muesli, wheat or rice tubules. They will provide your body with carbohydrates, and you will be vigorous and energetic throughout the day.
Do not overeat
For sure, each of us came across situations where, for example, at the birthday of a friend eating another piece of cake, without being hungry. This situation is an excellent example of how we allow external factors to influence our nutrition. To avoid overeating next time, follow the prompts.
Tip 1. Replace all dishes with a smaller volume. It turns out that people who eat from small and shallow dishes, on average, weigh less, because they eat 57% less food than those who prefer it, eat from "basins".
Hint 2. Do not get distracted by other things. Very often, when we eat alone, we adjust the end of our meal to the end of a newspaper article, which we read after eating or at the end of a TV show. This not only increases the amount of food consumed, but also has a very bad effect on digestion. Therefore, when you sit down to eat, do not distract yourself from anything else.
Tip 3. Set aside dishes with goodies. Covering on the table, do not try to put plates with different treats closer to yourself. Studies show that people who are more difficult to reach for plates, on average, eat 30% less food.
Tip 4. Wait for the slowest person. When you have dinner at the company, do not rush first to absorb all the food. Eat the way the slowest person in your group does.
Sunflower
Even a well-balanced diet does not guarantee that you will receive the required amount of vitamin E. In fact, only 4% of women and 5% of men consume 15 mg of this substance per day. But vitamin E is a powerful antioxidant and helps: fight against premature aging; provide cancer prevention. Therefore, it is simply necessary to receive the necessary daily dose of this vitamin, especially since it is very simple. Excellent sources of vitamin E are almonds and fried sunflower seeds. 50 grams of these seeds provide the body with the necessary daily dose of vitamin E. You can eat them both separately and add to various salads and other dishes.