With the frenetic pace to which we are regularly subjected, following a healthy diet becomes an increasingly difficult challenge.
It often happens to prefer the comfort of the classic junk food of fast food to a light and balanced meal , rich in vitamins, fibers and all the necessary macronutrients, because it offers us the best combination of goodness and speed we are looking for.
But these frenetic rhythms, often a source of fatigue and stress – in the long run – are destabilizing and do not allow us to keep the body healthy .
But giving up bad habits is not as difficult as it may seem: very often you just need the right extra attention, more organization and the right dietary advice .
5 GOOD HABITS
Let’s see some good habits that can help in adopting a healthier lifestyle.
STRUCTURE YOUR MEALS IN THE RIGHT WAY
To let go of bad habits, you need to organize yourself. For this, it is important to try to find a time in your day to dedicate to planning meals for the whole week.
Wandering around the supermarket in a vacuum hoping that the perfect meal magically appears at your feet, it will only waste your time. Draw up a weekly menu and have clear ideas about the ingredients to buy even before going to the supermarket.
In this way you will be able to orient your choice on different foods , but at the same time balanced, which are able to compensate your personal daily needs and save time.
When choosing foods, it is very important to keep in mind that any main meal must contain a balanced amount of carbohydrates, proteins and fibers .
Structure your meals in such a way as to eat 5 portions a day of fruit and vegetables : if you can, prefer raw or steamed vegetables to best preserve the properties of what you consume. This will help you build up fiber, vitamins and minerals.
Make sure you eat fish at least 3/4 times a week, white meat at least 2/3 times a week . Finally, try to limit your consumption of red meat to once a week.
In case of abdominal bloating it is advisable to avoid the consumption of carbonated drinks, sugary foods, fried foods, foods blown with air (such as smoothies and milkshakes), which favor the accumulation of air.
DON’T SKIP SNACKS
Make sure you have 2 snacks a day in your diet . One in the middle of the morning and another in the middle of the afternoon.
Even when you are not hungry, it is important that you have a small, quick and healthy snack, such as a seasonal fruit, yogurt or protein bar.
This will allow you to reduce sudden attacks of hunger and get to the next meal without hunger , while also promoting greater stress control.
LEARN TO READ LABELS
Among the food tips that can help you make informed choices, there is that of learning to read the labels of prepackaged foods , not only to choose what is best for us, but also to avoid unwanted surprises at the table.
The ingredients included in the food are indicated in decreasing order of quantity : the first on the list will therefore be the most abundant, while the last on the list will be present in smaller quantities.
In this regard, it is important to try to prefer products with a short ingredient list .
STORE FOODS THE RIGHT WAY
Awareness helps you make health-conscious food choices. So here’s another tip coming up: always try to consume the product by the expiration date indicated on the label .
This is because after expiration, the latter can quickly deteriorate and be no longer safe for health . Here it is also important to make a distinction between the expiration date and the minimum storage term.
In fact, the wording “to be consumed preferably by ” indicates that the product – beyond the reported date – can change some organoleptic characteristics (such as taste or smell), but it can still be consumed without risk to health.
On the contrary, the wording ” use by ” indicates that the product – beyond the reported date – changes the characteristics in a way that can harm health.
Consumption after the expiration date can be the cause of nausea, diarrhea, vomiting or – in the worst cases – food poisoning.
Always keep chilled and frozen products at the temperature indicated on the label and put them, immediately after purchase, in the refrigerator or freezer.
For the same quality and price, always try to choose foods packaged with recycled or at least recyclable material.
Read carefully the indications on the material used for the packaging (AL aluminum, CA cardboard, ACC steel, and so on): in this way you will also help protect the environment.
REMEMBER TO DRINK ENOUGH
Keep your body hydrated at all times and drink at least 2 liters of water a day .
If you notice that your urine is dark or smells bad, you are probably not drinking enough and will need to get more water into your body.
If you can’t drink, try to divide the water contained in the bottle into several half-liter containers and take small sips with great frequency : in this way you will reach the goal without realizing it. Another trick to drink more is to set reminders every half hour.
Furthermore, you can also get water through your diet . A lot of fruit and vegetables contain percentages of water that go beyond 90%.
Examples are: watermelon, spinach, cucumber, celery, broccoli, melon, cauliflower, green peppers, carrots and radishes .
5 BAD HABITS
Now let’s see some bad habits that can be avoided in favor of adopting a healthier lifestyle.
EAT QUICKLY AND VORACIOUSLY
When you eat – no matter what meal you’re eating – be sure to chew slowly even if you’re short on time.
The risk of eating quickly and voraciously is that of swallowing many more foods (and therefore calories) than those that would make us feel full if we ate slowly.
DON’T PAY ATTENTION TO WHAT YOU EAT
If you can’t pay attention to what you eat, you risk compromising your health.
So try to vary your meals as much as possible and not eat too many sausages : they often contain a lot of salt and fat, which are not the best allies of a healthy and balanced diet.
Again, consume sugar without overdoing it, limit red meat to once a week, and try to consume few fizzy drinks.
COOKING FOOD THE WRONG WAY
Again, try not to consume too many fried foods . This is because if you fry or cook on the grill, the chances of the meal losing some of its properties increase.
In this regard, we recommend that you cook the dishes with steam.
If you really can’t do without frying, choose olive oil and pay attention to the cooking time , because prolonged times can alter the nutritional qualities of the oil.
FASTING OR EATING LESS AFTER A CHEAT
A common mistake is to think that fasting after a cheat is the best way to remedy. This is absolutely not the case.
If you are following a healthy diet and overdo the portions or consumption of the wrong foods, you do not have to resort to fasting or impromptu detox days.
In this case, it is highly recommended to resume the diet normally after any kind of mistake.
DON’T PLAY SPORTS
To keep the body healthy, it is necessary to combine the correct diet with the right amount of physical activity. Aim to take 10,000 steps a day and dedicate 2 to 5 sessions a week of about an hour to training.
We recommend that you alternate between stretching and toning activities . So, if you haven’t heard enough, physical activity is a fundamental element to stay healthy and is an excellent ally of the right diet.
This is because sport helps us to have a strong and resistant body , which supports the joints in the right way and does not compress the organs. It allows us to strengthen the immune system and reduce the risk of contracting certain potentially harmful diseases.
Furthermore, a toned body will make us feel more beautiful and increase our self-esteem. The resulting production of endorphins will reduce stress levels, improve sleep quality and allow for better cognitive performance and memory abilities.