Changing your way of eating is a major step towards a healthier life. Following a balanced diet does not only mean consuming more fruit and vegetables, so it is good to know which foods to prefer to create a nutritional plan that strengthens the body and promotes its overall health. Proper nutrition can give you more energy and provide you with many other benefits, such as lowering blood pressure, cholesterol and stress levels.
Steps
Method 1 of 3: Create a Balanced Diet
Step 1. Consume 225-325g of complex carbohydrates daily
Complex carbohydrates are digested and absorbed slowly by the body, therefore providing more nutrients and ensuring a prolonged sense of satiety. That's why you should eat a variety of complex carbohydrates every day, such as wholemeal breads, rice and pasta, oats, and sweet potatoes. These carbohydrates generally have a higher content of vitamins and other nutrients than refined ones, such as white bread, pasta and rice.
- Try multigrain, rye or whole wheat bread.
- If you like porridge for breakfast, make it with whole oats.
- Your doctor may recommend that you take a reduced amount of carbohydrates, based on your individual needs.
Step 2. Fill at least half of your plate with vegetables to get 5 servings a day
Vegetables are rich in nutrients and being very versatile they can be easily incorporated into the diet. You should eat dark green leafy vegetables, such as kale, chard, and turnip greens. You can sauté them with extra virgin olive oil, salt, pepper and garlic to serve a side dish that is as nutritious as it is delicious.
- For breakfast, drink a smoothie made with seasonal fruit and spinach to consume a portion of leafy greens without even realizing it.
- Next time you make tacos, try adding onion and pepper.
- You can find tons of vegetable-based pasta sauce recipes. Options also include mushrooms - try incorporating them into tomato sauce or lasagna.
- Don't be afraid to try new foods and dishes. If you're convinced you don't like vegetables, try trying new ones.
Step 3. Eat 2-3 servings of fruit a day to replenish your vitamins
Fruit is good for the body and is also delicious. You can eat an apple or pear mid-morning or find ways to integrate it into other dishes.
- You can add berries or banana slices to your breakfast cereal.
- Fresh fruit is also a great addition to salads. For example, you can create a combination of pears and goat cheese served on a bed of green salad.
Step 4. Get more energy with lean protein sources that are good for your health
Protein contributes to muscle development and gives you a stable energy boost throughout the day. Choose those low in fat so as not to overload the body. Options include both meat and plant-based protein sources. There is an ongoing debate as to what your daily protein requirement is, so consult your doctor or use an online calculator for specific amounts. Some examples of healthy proteins are:
- The lean cuts of chicken, pork and turkey;
- Fish, such as salmon, tuna and white fish in general;
- Nuts, such as almonds, cashews and pistachios;
- Beans, such as borlotti and cannellini beans;
- Chickpeas and lentils.
Step 5. Go for healthy fats to meet 20-35% of your daily calorie requirement
The body also needs fat in order to function properly. However, it is important to choose the right type of fat. Read the labels on foods and select those with a reduced saturated fat content. In general, the daily amount of saturated fat should not exceed 20-30 g. Sources of healthy fats include avocado, salmon, tuna, and nuts.
- Monounsaturated fats and omega-3 fatty acids belong to the category of healthy fats, so you should try to consume them regularly. They help to lower the so-called "bad cholesterol" by raising the levels of "good cholesterol".
- Foods rich in fatty acids include extra virgin olive oil, nuts, fish oil and various oils obtained from seeds. By adding these "good" fats to your weekly diet, you can reduce cholesterol and the risk of heart disease.
- Avoid saturated fats and trans fats. Trans fats, also called partially hydrogenated oils, are a very popular form of unsaturated fat in industrial foods. Their consumption increases the risk of developing heart disease.
Step 6. Limit your salt intake to reduce your sodium intake
In small amounts, sodium is good for your health and you can easily get it through a healthy diet. However, you should avoid using salt at the table and stop buying salty snacks and convenience foods, as they generally contain a very high amount of sodium.
- Instead of seasoning your dishes with salt, try using fresh herbs, such as coriander, chives, or dill to flavor them.
- Canned vegetables can contain a high amount of sodium, so go for fresh or frozen vegetables whenever possible.
- Check with your doctor to find out how much salt you can consume. If you suffer from high blood pressure or any heart disease, it is advisable to further limit its consumption.
Step 7. Drink at least two and a half liters of water a day
Water is essential for keeping the body healthy, so you should drink at least 2.5 liters per day if you are a woman or 3.5 liters if you are a man. Try to keep track of how much water you drink to ensure proper hydration for your body. You can use a graduated bottle to measure quantities easily. Another effective technique is to drink before thirst appears. It is a surefire way to prevent dehydration.
- Carry a bottle of water with you at all times so you can drink whenever you feel thirsty.
- If you're outdoors on a hot day or if you're undergoing a tough workout, be sure to drink even more water to replenish your reserves.
Method 2 of 3: Conscious Eating
Step 1. Consult your doctor before making any major diet changes
Your doctor is an important resource, so don't be afraid to consult him for help. Ask him what is the best diet for you. Each organism has different characteristics and needs, so get recommendations for the right foods and quantities for you.
- Your doctor will be able to tell you what your ideal body weight is for you to be healthy and will recommend a personalized exercise program if you wish.
- Always consult your doctor before taking any type of supplement or vitamin.
Step 2. Eat when you are hungry and not when you are thrilled
It is normal to resort to food when certain feelings are experienced. The key is to pay attention to what you eat and to try to eat only when you are really hungry. If you tend to overdo it, start taking note of when you eat and how you were feeling at the time to try to highlight recurring patterns of behavior.
- For example, you may find that when you are sad or stressed, you tend to take refuge in food. If so, try engaging in a relaxing activity that can serve as a diversion. You can go for a walk or listen to some music instead of resorting to a snack.
- If you have a habit of using food as a way to celebrate an event, the important thing is to do it in moderation. If you find yourself overdoing it during happy times, try rewarding yourself with something other than food. For example, you could buy yourself a new pair of shoes or plan a trip out of town.
Step 3. Enjoy your food and eat slowly
It takes time for the brain to receive the message of satiety from the stomach. You can get around this by eating your meals more slowly. That way, when the message comes in and you start feeling full, you won't be bingeing. As an added benefit, by eating slower you will be able to taste and appreciate the food better.
- Chew each bite 20 to 40 times to release all the flavors.
- Slow down by taking a 5-10 minute break between courses during a large meal.
- Drink a large glass of water by the end of the meal. Stopping and sipping it will help you slow down and promote satiety.
- Put your fork down between bites. It's a physical reminder to remind you to finish the food in your mouth before moving on to the next bite.
Step 4. Examine the sensations of different foods
Notice how you feel at the end of each meal. You may find that when you eat a very fatty food, such as a cheeseburger, you tend to feel apathetic and too full. You may also notice that after eating a protein-enriched salad you are full of energy. Try writing how you feel after each meal to record the various sensations.
If a food leaves you somewhat nauseated, try replacing it with a healthier one. For example, the next time you order pizza, choose wholemeal, thin and with vegetables instead of high, super stuffed and prepared with 00 flour
Step 5. Create a deeper bond with food by paying attention to where it comes from
It will help you be more aware and create a healthier relationship with everything you eat. The more attention you pay to how food is produced and where it comes from, the more likely you are to be able to make healthy choices. Try to buy fresh, local ingredients if the place you live and your budget allow.
- For example, if you have the choice between locally grown tomatoes and others that have had to travel a long way, choose the former. It is good to support the small business and you will have the advantage of eating fresher and better products.
- Read the labels. If you are unable to recognize many of the ingredients, it is best to look for a different product. Simple foods with the least amount of preservatives are often the healthiest.
Method 3 of 3: Plan Meals
Step 1. Have breakfast, even when you are not hungry
Eating something in the morning will kick-start your metabolism and allow it to stay active until lunchtime, as a result you will feel lively and energetic. If you skip breakfast, chances are you will be incredibly hungry at lunchtime, so you risk indulging in something unhealthy and eating more than you need to. Plan your breakfast menu in advance throughout the week to make sure you're eating something simple and healthy that gets you off to a good start.
- Rather than eat nothing, have a light breakfast. If you don't have the desire or time to have a full meal, at least drink some water and eat a piece of fruit, a protein bar, or a slice of wholemeal bread.
- Prepare breakfast in the evening if you are always in a hurry in the morning. For example, you can cook an omelette, porridge or make a fruit salad with yogurt.
- Don't skip breakfast when you know you're facing an important test, such as an exam, job interview, or other major event where you may be distracted by hunger or don't have enough energy to reach your full potential.
Step 2. Have lots of small meals and snacks throughout the day
Try eating three meals a day (breakfast, lunch, and dinner) interspersed with two snacks. This way, you will arrive less hungry by the time of your next meal, be able to eat more slowly, and provide your body with an easier-to-digest amount of food. Plus, you won't risk causing your blood sugar to jump. Take a cue from this daily menu to eat healthily:
- For breakfast, a smoothie with fruit, vegetables and proteins;
- For the mid-morning snack, an apple with a handful of dried fruit or a piece of cheese;
- For lunch, a salad prepared with different types of vegetables, lean proteins and a cereal, such as spelled or quinoa;
- For the afternoon snack, hummus, peppers and wholemeal bread;
- For dinner, grilled or baked fish, a sweet potato and broccoli.
Step 3. Reduce meat consumption in favor of vegetables
A diet rich in plant foods guarantees a wide range of benefits. If you don't feel ready to limit your meat intake, at least try to avoid it for one day a week, for example on Mondays. There is a real international campaign, called "Meatless Monday" (Monday without meat), which encourages giving up meat one day a week. Most people are already getting enough protein, but consult your doctor if you are unsure.
- Replace meat with mushrooms in pasta dishes to give consistency to sauces without ingesting animal fats.
- Try replacing meat with legumes, for example with black beans. You can use them to fill tacos and sandwiches. They are a delicious protein substitute.
Step 4. Plan your meals in advance to move in the right direction
Create a written schedule that includes a full week's meals and snacks. By planning them in advance, you will be able to make healthier choices and you will not run the risk of impulsively pouncing on something unhealthy to quench your hunger. Try to create menus that are based on a few ingredients (to facilitate shopping), but without limiting the variety too much so as not to run the risk of finding them boring. If possible, prepare a few dishes in advance to always have a healthy option at hand.
- For example, you can make a vegetarian fajita for dinner and use leftover vegetables to create a Mexican-inspired salad for the following day.
- Wash and slice all vegetables for the week immediately after buying them. That way, you'll always have them available when you feel the need to have a snack.
- Prepare several hard-boiled eggs at the beginning of the week. You can eat them for breakfast on days when you're in a hurry or use them to enrich a sandwich or salad.
Step 5. Stick to the shopping list
Take note of everything you need for the weekly menus, so that you have all the essential ingredients at home. When you go to the supermarket, only buy what is included in the list. This is a good way to avoid putting snacks and sweets in your cart.
- Don't go shopping when you're hungry, or you'll risk buying more than you need.
- Download an app to help you create and better manage your shopping list. This way, you will also avoid forgetting it at home or in the car.
Advice
- Go to the grocery store with a full stomach to focus on the shopping list and avoid giving in to sudden cravings.
- Generally, the craving for "junk food" passes after two weeks of a healthy diet.
- Try to reduce your consumption of industrial foods, such as chips, cookies, crackers, and packaged bread.
- Make sure there is no unhealthy food in the pantry that could lead you into temptation. Give away or throw away food you shouldn't eat.
- Try flavoring your dishes with spices, herbs and fresh ingredients rather than using ready-made sauces and condiments.
- Use smaller plates to easily limit portions.
- Instead of limiting some foods, try to substitute them for others. If you like cookies, you can replace them with a slice of wholemeal bread and jam. If you like chips, try the unsalted ones. Think about how many good things you can eat instead of mulling over the ones you should give up.
- Limit your consumption of alcoholic beverages. You can only indulge in a couple of drinks a day.
- Try to stay away from fast food restaurants. Generally, all packaged foods are high in sodium and saturated fat.
