Home Lifestyle 8 principles of healthy eating – Nutrition rules – Nutrition

8 principles of healthy eating – Nutrition rules – Nutrition

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8 principles of healthy eating – Nutrition rules – Nutrition

After a series of holidays, the reflection in the mirror is often not happy, and your favorite things literally burst at the seams. However, do not rush to arrange fasting and hang a lock on the refrigerator. The post-holiday period is the best time for all sorts of changes, including in nutrition. Adopt 8 simple principles and in a short time you will get used to eating right.


1. Leave no chance for hunger

You need to start a meal when you are hungry, and not when you are called to the table – this is quite logical. However, do not endure hunger for more than 20 minutes. After this period, you cease to control yourself and grab everything that comes to hand – sweets, sandwiches or fast food. In addition, a very hungry person will eat more than the prescribed norm. The optimal break between full meals is no more than 5 hours. In between, do not forget about “snacks” – a glass of kefir or an apple will help the metabolism run smoothly.


2. Don’t drink your food

Drinking while eating means disrupting the digestion process. If you are used to drinking food and cannot do otherwise, nutritionists advise you to sip the liquid in small sips. In this case, the total amount drunk should not exceed 1/3 of the volume of food. It is recommended to drink the first cup of tea or a glass of water no earlier than 1-1.5 after a meal.


3. Learn to combine foods

Some foods cannot be combined because they can cause bloating. For example, it is categorically impossible to eat grapes, cabbage and milk together at one meal – they enhance the fermentation processes in the intestines by themselves. In addition, if you combine acidic foods (cranberries, tomatoes) with alkaline foods (milk), there is a high risk of indigestion. Other pairs of products will inevitably be deposited on your sides and stomach. First of all, this applies to combinations of fats-carbohydrates. For example, a sandwich with bacon or a cake and a cup of coffee with cream will inevitably turn into fats and be deposited in the most inopportune places.


4. Choose the Right Drinks

It is also very important to approach what you drink correctly. For example, drinks such as tea, coffee, fruit drinks, compotes and juices do not go well with food. Maximum – simple desserts, such as marmalade, marshmallow or dark chocolate. Otherwise, they should be drunk half an hour before meals or 1-1.5 after. As for alcohol, then wine, if you drink it during a meal, dilute it by 1/3 with water, and it is better to drink strong alcoholic drinks at the very end, as a digestif.


5. Chew your food thoroughly

To begin with, it will be easier for the stomach to cope with well-chewed food. In addition, those who eat slowly are less likely to gain weight. The brain receives a signal of satiety only 20 minutes after the start of the meal. It has been proven that while a slow eater chews what he has picked up with one fork, a fast eater will have time to put three in his mouth! Thus, by eating at a relaxed pace, you will not overeat and will not earn unnecessary calories. Yes, and the good old rule “you need to leave the table with a slight feeling of hunger” has not yet been canceled.


6. Use dessert plates

Firstly, you simply cannot put a large amount of food on a small plate. Secondly, psychologically it will seem that there is a lot of food. Thirdly, in order to put something else tasty, you will have to make some gestures. Using a large plate, you run the risk of cleaning up everything that fits on it, because we were taught from childhood that it is a shame not to eat up. So instead of the usual one, use a dessert plate and you will eat 20% less than usual.


7. Don’t Stress Eat

Against the background of emotional experiences, it is very difficult to control anything, and therefore, in the process of eating, you risk going overboard with calories. In addition, during stress, the body chooses unhealthy foods like a sandwich of whole grain bread and boiled breast: hands reach for a chocolate bar or cream cake. This choice is usually pushed by a large amount of the hormone cortisol. To overcome a bad habit, try not to endure the feeling of hunger. Well, and, of course, learn to enjoy not only food.


8. Don’t watch TV while eating

When eating, it’s important to focus only on eating, so turn off the TV, close the magazine, and move the heated discussion of the news to the afternoon. Any external stimuli distract from food and often make you eat more than required. It is also very important to listen to yourself: while you are hungry, you feel the bright and juicy taste of food. When satiety comes, food becomes almost tasteless. This is a signal that it’s time to stop.

Unfortunately, many people eat fundamentally wrong. Some constantly chew something, not experiencing either a feeling of hunger or satiety. Others, on the contrary, do not eat anything all day, and then pounce on food. Everyone remembers well the rule that you need to leave the table with a slight feeling of hunger, but few people successfully apply it in practice. In particular, due to the fact that they are more oriented towards the companions or the amount of food that lies on the plate. There are several ways to solve this problem. First, try to use a dessert plate, if this is not possible, put exactly half of the portion that you would like to eat. Second, eat as slowly as possible and chew your food thoroughly. Well, those who really care about their weight and health can use a kitchen scale and measure the required amount of food to the nearest gram. In the future, you will learn how to determine the right portion “by eye”.

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