Healthy eating tips from dietitians
THINGS YOU SHOULD DO
Drinking plenty of water
Water is extremely important component, accounting for 80% of the body. Water helps your body parts work more smoothly and efficiently. You should choose water instead of drinking alcohol or soft drinks to easily control the amount of sugar in the body.
To keep fit and stay beautiful, maintain a habit of drinking fruit juice or green tea every day. Some fruit juices that are good for both health and beauty are strawberry, watermelon, carrot, tomato, pineapple, orange, kiwi...
Cutting down salt
According to scientific studies, more than 80% of today's adults consume too much salt. The daily high salt intake can cause huge troubles such as edema, puffiness… because the sodium in salt increases the ability to store water in the body, which is the cause of these symptoms. Minimizing salt in your daily diet to protect your health is familiar advice from nutritionists.
Reducing the amount of sugar
Although the problem is often repeated, controlling daily sugar intake is quite difficult. Sugar not only causes you to gain weight, diabetes but also accelerates the aging process. If you have a sweet tooth, you can eat fruits and vegetables that contain natural sugars to replace sugar-sweetened products.
Eating plenty of fiber
On average, women need to consume about 25 grams of fiber per day, while men need to consume up to 38 grams of fiber. Getting enough fiber helps maintain the stability of your digestive system, control your weight and reduce the risk of certain cancers, cardiovascular diseases and diabetes.
On the other hand, fiber also creates a feeling of fullness, which helps you limit your intake of other foods. Foods high in fiber include: whole grains, legumes, strawberries, raspberries, broccoli, okra…
According to nutritionist Bell Bellatti, the easiest way to get more fiber is to combine it with snacks or breakfast. For example, having cereals for breakfast, eating yogurt with oats, enjoying nuts and dried fruits, preparing salads for meals...
THINGS YOU SHOULD NOT DO
Drinking only fruit juice to lose weight
Fruit juice is a rich mixture of vitamins and good nutrients for the body. However, fasting and drinking only fruit juice to lose weight is a wrong method. According to nutritionist Rob Hobson, this habit will reduce blood sugar, making your body lack the needed substances, easily leading to cravings and mood swings. No matter how quickly you lose weight, remember that a healthy body is the most important factor.
Skipping your favorite dishes
Giving up their favorite foods is a habit many people do while on a diet. According to nutrition expert Rebecca Scritchfield, you can add healthy ingredients to your favorite dishes instead. For example, more vegetables for your pizza or hamburger...
Strictly avoiding fats
According to a survey by the International Food Information Council, over 67% of people try to completely remove fats from their daily diet. This is not a good solution because not all fats are totally bad.
There are four types of fat: polyunsaturated, monounsaturated, saturated and trans fat. While saturated fat can raise cholesterol levels and insulin resistance leading to diabetes, you still need fats in your diet.
In fact, fat is the main component of every cell that helps the body absorb nutrients most effectively. In addition, unsaturated fats and monounsaturated fats protect the body against disease and control inflammation. In the end, it's undeniable that fat has an appealing taste and makes food more delicious.
Multitasking while eating
This is one of the harmful habits that many people often suffer. Not focusing on eating will adversely affect the digestion of food. In addition, many studies suggest that people who do many other things during their meals often don't pay attention to feeling full. So these people tend to eat more than those who focus on eating. To stay healthy, spend about 15 minutes focusing on your meals, try to chew slowly, and enjoy the food.
By: Emma Chavez