Every day, more than once we are confronted with a variety of food choices. Any food that we choose, it will eventually affect the health conditions and speeds the aging process of our body. So, why do we not eat the food of choice as part of a program to make the body more healthy, slim, and youthful?
In principle, so that our youth are encouraged to consume foods laden nutrients and low in calories, eating the right fats in a timely manner, and ensuring that the meal was an enjoyable event. So rather than focusing attention on the calorie content of each food, better focus on nutrition first. Because foods high in nutrients, usually low in calories. After that, try to reduce the consumption of excessive calories. Finally, balance the intake of nutrients, calories and fat in the daily diet.
Eat only in certain places
Set the dining room as attractive as possible in your home and get used to just eat there. Use utensils with beautiful shapes and colors. Complete with a variety of dance accessories. So by looking at it, you’re smiling, happy.
Avoid eating while reading, watching TV, eating while standing in the kitchen or sitting at the computer. Eating while driving the car was not recommended. If you must snack along the way to the office or to another place, prepare a snack of fruit or vegetable pieces. Be patient and enjoy your meal when he got in office or at home, in a room that you defined as a place to eat.
Enjoying the food will prevent us from overeating due to eating too fast. Because a sense of satiety new will appear in our brain about 20 minutes after starting a meal. So if we eat quickly, feeling full and satisfied when it appears, chances are we already eat too much.
Get used to reading labels
Before you put the groceries in the form of processed food in the cart, first noticed the label. See the nutritional chart that includes the amount of calories, cholesterol, sodium (sodium), saturated fat and total fat per serving size. Serving sizes will help decide how much you should eat these products so that no excessive calorie intake.
Perform the substitution
Eating healthy food does not mean parting forever with your favorite dishes. You can still use the books of the old recipes as a guide. To be a healthy recipe, you only replace certain materials that should be avoided. For example, replace butter (saturated fat sources) or margarine (trans fat source) to olive oil or canola oil, full cream milk can be replaced with skim milk, light cream can be replaced while the soy milk, and sour cream can be replaced with low-fat yogurt.
Plan menus and learn to cook
Plan your meals each day, so you do not choose a varied diet, which eventually destroy your healthy diet. Encourage children and other family members to participate in selecting a variety of healthy foods they like best, good color, taste or smell, so that the meal or cook together more enjoyable.
Create a varied menu
Variations in the daily diet is very important because it helps provide a balanced nutritional content of food, the body needs. So do not just pick one or two species only in one food group. For example, consume the fruit, although oranges and bananas are your favorite foods, try also to eat apples, papaya, pineapple, watermelon, mango, strawberries and other fruit alternately. Likewise, when eating vegetables. This is due to none of the nutritional content of food is complete. By consuming a variety of foodstuffs in turn, then your body can get complete nutrition.
Eat a little healthy fat
If you are overweight and want to trim, reduce consumption of fats, especially saturated and trans fats. Avoid beef cattle, especially a fatty. Choose healthy fats are widely available in olive oil, avocado, almonds, walnuts, macadamia, brazil nut, walnut, or fish.
Simply drinking water
Because our bodies are 60 percent composed of water, then we need at least 8 cups (2 liters) of water a day so that all body systems functioning optimally. Water is needed by the body to perform multiple functions, ranging from removing toxins and various rubbish emergency in the body, carrying nutrients to all body tissues, regulating body temperature, for every chemical reaction in the body, also helps maintain the acid-base balance of our bodies.
Keep your meal
Paying attention to portion sizes is a good way to control weight and regulate the amount of calorie intake. Use your fist as a measure, because our stomach size fist. Consuming food than your fist will make the stomach to expand beyond the limits of comfort and health. Remember to consume healthy fats before a meal, pause briefly before spending any food, and stop eating before the stomach was really full.
Do not eat while daydreaming
When panic or rush, we often eat while daydreaming that we unwittingly eat too much. Often also we eat not because of hunger. Because of that, look at the emergence of the desire to eat it, whether as anger, panic, frustration, or want to celebrate something. So, each time touching the food, ask yourself whether it is hungry? Imagine, if at that point you then chew a piece of fruit, whether it’s hunger will disappear? If not, the desire to eat it may not appear because of hunger. Could be because of boredom, tension or think it’s time to eat. Thirst can also make us think they are hungry.
However, we also must not deliberately delaying meals. Because so do not get food in a long time, then direct the body’s metabolism slows down, so the calories in the form of proteins, fats or carbohydrates are stored directly as fat. So, eat when hungry, in a conscious state, to feel every bite and enjoy the food. Make sure that you’ve finished chewing before the next bite.