It's easier than you think to start eating healthily! Take small steps each week to improve your nutrition and move toward a healthier life. Here are 20 tips to help you put together a healthy weight-loss menu.
Small changes cause a major change in your health. Try to incorporate at least six to eight of the below goals into your diet. Commit to incorporating a healthy weight-loss menu every week for the next six, and you will be a much better person.
1. Make half your plate of fruits and vegetables
Choose dark red, orange and green vegetables such as tomatoes, sweet potatoes and broccoli with other vegetables for your meals. Add fruit as part of the main course or as dessert. The more colorful your dish, the more likely you are to get the vitamins, minerals and fibers your body needs to be healthy.
2. Make half the grains you eat are
whole grains. An easy way to eat more whole grains is to switch from refined to whole grains. For example, eat whole grain bread instead of white bread. Read the list of ingredients and choose products that list an integral ingredient first. Look for things like "whole grain", "brown rice", "wheat", "buckwheat", "oats", "oat flakes", "quinoa" or "wild rice".
3. Switch to skim or semi-skim milk
Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
4. Choose a variety of foods with lean protein
Meat, poultry, seafood, beans or peas, eggs, nuts and seeds are considered part of the food group of proteins. Select leaner cuts of ground beef, turkey breast or chicken for your healthy slimming menu.
5. Compare sodium from
foods Use the Nutrition Table to choose less sodium versions of foods like soup, bread and frozen meals. Select canned foods with "less sodium", "sodium reduction" or "no salt".
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6. Drink water instead of sugary drinks
Cutcalories when drinking water or un-sweetened drinks. Sodas, energy and isotonics are a great source of sugars and calories. Try adding a slice of lemon, lime or watermelon, or some natural juice to your glass of water if you want some flavor.
7. Eat seafood
Seafood includes fish( such as salmon, tuna and sardines) and mollusks( such as crab, oysters and mussels).Seafood have protein, minerals and omega 3. Adults should try to eat at least 240 grams a week of a variety of seafood. Children can also eat smaller amounts of seafood.
8. Cut solid fats
Eat less foods that contain solid fats. The biggest sources are cakes, bugs and other desserts( often made with butter, margarine or lard), pizza, processed and fatty meats( eg sausage, bacon, ribs) and ice cream.
9. Emphasize Fruits and Vegetables
- Mix vegetables to your favorite dishes. Try spinach with pasta or pepper in sandwiches.
- Use fresh, frozen, and canned fruits and vegetables on your healthy weight-loss menu. They offer the same nutrients. Just be sure to check sodium in canned vegetables and look for fruit packed with water or pure juice( not syrup).
- Make your children's lunch with fruits and vegetables: chopped apple, a banana or carrot sticks are healthy options.
10. Make Healthy Snacks
- For an easy and healthy snack, cut fruits and vegetables like carrot, pepper or orange and leave in the refrigerator.
- Teach children the difference between everyday snacks, such as fruits and vegetables, and occasional snacks, such as cakes and other sweets.
- Make water basic in the snack. Try adding a slice of lemon, lime or watermelon, or some natural juice to your glass of water if you want some flavor.
- Exchange your pot of biscuits through a basket full of fresh fruits.
11. Reduce Fat, Salt, and Sugar
- Choose baked or grilled foods instead of fried foods when eating out and implement this at home, too.
- Make water and skimmed or semi-skimmed milk the basic drinks instead of soft drinks and soft drinks.
- Serve fruits like desserts every day - like baked apple and pear or a fruit salad.
- Read packaged ingredient labels to find foods with less sodium.
- Do not add salt when cooking;instead, use herbs and spices to add flavor.
12. Control Portion Size
- Use smaller plates to control portion sizes.
- Do not eat everything on your plate if it is full, instead save it for tomorrow's lunch.
- Portion sizes depend on the age, gender and activity level of the individual.
13. Eat Healthy in School
- Take healthy snacks to your children's room for birthday parties and celebrations, rather than sweets.
- Make healthy lunches for children, including whole grains, fruits and vegetables, and fat-free or fat-reduced dairy products.
- Schools everywhere are offering healthier foods.
14. Read Nutritional Labels
Be aware of what you are adding to your healthy weight-loss menu. Nutritionally, become an avid label reader and make better choices.
15. Family Meals
Turn off the TV and have family meals. You will be able to spend time with the children while giving the example of healthy habits.
16. Look for applications that help you choose
restaurants Many smartphone apps are available to help you with restaurant choices to make healthier choices. Most of them are free. Planning before leaving home can make a big difference in your ability to continue to lose weight.
17. Always take healthy snacks with you
Make sure you always have a snack in your bag or backpack that does not leave your menu for healthy weight loss. Being prepared is the best way to avoid eating unhealthy foods and follow your healthy weight-loss menu, even outside the home. Whether at work, school or gym, you need to have something healthy to eat and plenty of water to stay hydrated.
18. Balance the Calories
Finding out how many calories you need per day is the first step in controlling your weight. Use a metabolic rate calculator to find out your calorie level. In addition to controlling what you eat, be physically active. Being physically active can help you control your weight. If you do not have time to exercise, at least make yourself move. For example, stop your car further from work and walk there. Stop using the elevator and always climb stairs.
19. Enjoy your food but eat less
Take the time to fully enjoy your food while you eat. Eating too fast or when your attention is elsewhere can lead to eating too many calories. Pay attention to hunger and satisfaction before, during and after meals. Use them to recognize when to eat and when you have eaten enough.
Control the portion sizes. Check to see which portion sizes are recommended for the foods you eat. When eating out, avoid "big" or buy "combos" that often include large items. Choose small items or ask to take half of your meal home before you start eating.
20. Beware of food safety
When cooking, keep these tips in mind to keep your family safe from food poisoning.
- Clean: Wash hands, utensils and cutting boards before and after contact with meat, poultry, seafood and raw eggs.
- Separate: Keep meat and raw poultry separate from uncooked foods.
- Cool: Refrigerate leftovers and food from restaurants within two hours and keep the refrigerator at 4 ° C or less.
- Wash: Wash fruits and vegetables( even those with skin or skin that are not ingested) in running water.
Video: 7 Tips for Eating Healthy in Restaurants
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