Most today want to eat in a healthier way but not everyone knows which food is most appropriate. We give you some guidelines for you to follow
When was the last time you went to one nutritionist? If you’re like most people, who end up asking their friends or family about their diet, you might be even more confused about your choices.
Here are some practical tips from Dr. Carolina Pimentel, nutritionist and member of the Nutrition Advisory Board of Herbalife Nutrition do Brasil, for those who want to eat healthier:
Tip 1: Don’t focus on weight loss, but on a healthy diet
People should focus not only on body weight but also on health. Eating in a balanced way and having an active lifestyle is the best way to get a healthy body composition. Concentrate on foods with good nutritional density and exercise to develop and maintain muscle mass.
Tip 2: Incorporate healthy sandwiches
Sandwiches provide about a third of your daily energy and are an important part of a balanced diet. If they are high in protein, they can still help with satiety and allow for greater control over the amount for the next meal. So incorporate healthy snacks into your day, such as a protein bar or yogurt, for example.
Tip 3: Don’t fall victim to fad diets
Fad diets can make you lose weight temporarily, though they are not a healthy way to lose weight as there is a risk of losing some of your muscle mass and not fat. Therefore, remember that the goal should not only be to lose weight, but to change your lifestyle forever with one healthy and balanced diet, Always combined with physical activity.
It is recommended to consume 3 servings of fruit a day
Tip 4: Make sure you consume enough protein
Protein is an essential and indispensable nutrient to develop and maintain muscle mass. In addition, it helps control appetite, playing an important role in weight control. Therefore, I included adequate amounts of protein in meals and snacks, such as protein shakes, bars, or add protein powders, such as soy, in fruit salads and smoothies, for example.
Protein-rich smoothies can also be used as a base for delicious protein recipes (muffins, waffles and puddings, for example).
Tip 5: Set and celebrate milestones on your weight loss journey
Having small goals achieved during weight loss and celebrating them will keep you more motivated to achieve your ultimate goal. When it comes to losing weight, a slow, steady pace is always healthier, but it can sometimes be frustrating. So find ways to reward yourself along the way – you may want to buy new clothes or get a massage. Remember that you deserve it after all your hard work!
Tip 6: Don’t cut too many calories or skip meals
Diet is not about how much you eat, but what you eat and what you stop eating, as the choice of food affects not only your calorie intake, but also the nutrients you need to eat. the extremely low calorie diets they can slow down the metabolism and inhibit weight loss, preventing the success of the diet. In addition, a poorly diversified diet does not provide the body with all the nutrients it needs to maintain good health.
For this reason, it is important to think beyond calories and include in your daily life different food sources that provide important nutrients such as fruits and vegetables.
In general, it is recommended to consume 3 servings of fruit a day, which is equivalent to 1 average unit of banana, 1 island and 10 units of strawberry and three servings of vegetables, which can be achieved by consuming 1 small raw carrot, 1 cup of cooked okra and 2 tablespoons of cooked zucchini, throughout the day. Try to vary between the options chosen and enjoy the seasonal foods, they are usually cheaper and tastier.
Consider including physical activity in your day
Tip 7: Practice at least 30 minutes of moderate activity each day
One of the benefits of eREGULAR EXERCISES is that it helps burn calories, which contributes to weight loss and maintenance. Physical activity can also help reduce stress, it is important to prevent the functional loss that occurs with aging, to reduce the risk of falls and fractures, it has several benefits for cardiovascular health and to prevent cancer. , for example.
So consider ways to include it in your day and create opportunities to stay active. For example, get off the subway or bus two or three stops before your final destination and walk to your destination.
Tip 8: Learn how to prepare fast and healthy meals
Planning your meals in advance will help you determine what ingredients you need in the fridge, freezer, and pantry to prepare quick, healthy meals. Freezing foods that require longer cooking times, such as beans and whole grains, can be a good way out. Vegetables can be kept washed and dried for use during you week
Tip 9: Learn to control portions
If you learn to limit the amount of food, you will be able to reduce your total calorie intake. In this case, try using smaller plates and cups or limit the amount of food using the spoon as a measure.
Tip 10: Learn to read food labels
Knowing exactly what you ate and babies is important when controlling your weight. Therefore, learning to read food labels will give you an idea about the amount of calories, the nutrient content and also the portion size. And you will be able to make healthier decisions.