10 tips for a power’re healthy
Eating a good diet is one of the keys to maintaining a good health for many years. Here are a few tips on healthy food, 1, tips on nutrition that will help you improve your daily diet.
10 tips for healthy eating
Regardless of who wants to lose weight or lose weight, who want to gain muscle, gain weight or simply keep, the good habits at the time of feeding must always be present. Here you have these 10 tips to healthy eating:
1. Include protein at breakfast
A breakfast that includes protein is much better than a breakfast of pastries and sweets. In addition, proteins will help us to keep us satiated longer, thus avoiding the snacks at mid-morning. What breakfast?
You can prepare toasted crackers, with cheese, ham or boiled egg. You can accompany the toasted bread with olive oil, tomato... To drink you can prepare an infusion, a coffee, a fresh juice or a glass of vegetable milk from oats, rice, almond...
Another option for a breakfast protéico are prepared in a base of oat flour, to make pancakes. If you can't with the breakfast "salty", maybe you fancy some pancakes or pancakes made with egg and these preparations, accompanied by jam 0% or chocolate cream Nutchoc.
Proteins are needed, but as with everything, in excess, are not good for you, I recommend you to read the preacuciones to take proteins.
2. It reduces the sugars
Added sugars are present in many more foods than we realise. One of the foods that most cheat are the turkey or the ham. These preparations of "meat" they contain a little percentage of added sugars. Many people take them thinking they are food without fat (which they are), but they do not repair in the high percentage of sugar they are ingesting, which is worse than if you took the piece of meat with your normal fat.
Soda and other sweetened beverages are one of the things that have a huge amount of sugar. It is best not to take them, or reduce their consumption to the least possible.
There are too many foods that contain added sugars. Try to reduce the sugar, and these products, in all that you can.
3. Reduces or eliminates processed foods
Most of the processed foods are prepared with saturated fats like palm oil, a type of saturated fat really bad for your health. You try to evirar to the extent possible, the products precooked, frozen meals, snacks, creams, cocoa and the industrial bakery.
4. Consume healthy fats
Include in your diet-olive oil (extra virgin is much better), nuts, avocados, or salmon. The grease is necessary, but there is a lot of difference between taking healthy oils such as those I have just mentioned, virgin olive oil raw, in a salad, to take food "greasy" as are, for example, the fried (and if they are pre-cooked frozen.. much worse).
5. Take juices and smoothies of fruits and vegetables
Shakes and juices prepared from fruits and vegetables are a great way to take food to "live". The combinations are virtually endless. Juices smoothies can include combinations of fruits and vegetables. With natural smoothies have the advantage of taking the fruit or vegetable whole (without the wastage of liquid juice). The smoothies we can add milk, vegetable milks, water or even ice if you want to do some slush.
We want to clarify that we are referring to juices and smoothies made in-house. The juices and smoothies of fruits and vegetables industrial that can be found already prepared, contain added sugars, preservatives, etc..
6. Taking raw food
Take salads, fresh juices. There are plenty of delicious recipes to prepare-based foods (vegetables, mostly) uncooked. These foods contain all of their properties and vitamins, as that you do not lose any nutrient nor any property in the process of cooking.
7. Drink water
Staying hydrated is very important. Thirst is the warning signal that our body is dehydrating. Keep the body hydrated.
You should take a glass of water on an empty stomach, when you wake up, before breakfast. This helps us to rehydrate the body after hours of sleep.
8. Include legumes in your diet
Legumes are one of the best sources of vegetable protein (and minerals) that also have a high fiber content, in addition to other benefits for our health, as its high content in potassium, which reduces the risk of high blood pressure. Legumes are also low in fat.
9. Supplements of minerals and vitamins
It's good to know what is lacking in our body. There is a large amount of mineral and vitamin supplements on the market. Consult an expert in nutrition or your doctor, about the minerals that may be missing.
10. Do not skip meals
I find it pretty familiar to hear clients say that they skip any food when you want to lose weight. Skipping meals is always a mistake. With this the only thing that we get is to increase our anxiety by eating, by making us more vulnerable to snacking or eating a lot more at the next meal.
We hope that these tips healthy food you serve to help you fix some bad habits of nutrition and eating a bit more healthy.