Content

• Steps
• Advice
• Warning

You may always hear people talking about eating right and eating healthy, but how well do you actually know? If you want to improve your health and keep your body healthy and not lethargic, you can follow the tips below to start eating properly.

Steps

Part 1 of 3: Choosing healthy foods

1. 

   Eat a balanced diet. Incorporate a healthy, balanced diet that includes nutrient-rich sources of carbohydrates such as fruits, vegetables, and tubers like potatoes. This helps ensure your body is getting a balanced supplement with essential vitamins and minerals to stay healthy. The recommended balanced diet will vary from person to person, so your ideal diet may be slightly different from that of others. However, some popular options include:
   • Diet consists of 30% vegetables (dark leafy vegetables like spinach would be better), 20% fruit (preferably more nutritious fruits, like pomegranates), 20% carbohydrates (starches such as wheat, rice and oats), 20% protein (found in meat and legumes) and 10% dairy products.
   • The diet consists of 80% carbohydrates such as fruits, vegetables and starches such as wheat, rice, corn, 10% protein (found in meat and legumes) and 10% fat.

2. 

   
   
   Do not skipping meals. Always eat breakfast because breakfast boosts metabolism early in the morning (metabolism slows down in the evening because you haven't eaten for a while). In addition, you should eat meals spaced regularly so that your body has the energy it needs to function throughout the day.

3. 

   Do not choose highly chemical drinks. It is best to drink water, juices, smoothies, teas and similar drinks. On the other hand, avoid sodas, sodas, and other beverages that are prepared in the laboratory.

4. 

   
   
   Eat less unhealthy fats and empty calories. In general, reduce the amount of saturated and unhealthy trans fats in your diet. These fats are found in french fries, margarine, oils, and many frozen / canned foods. Coconut oil is relatively the healthiest, but not as good either.

5. 

   Eat nutritious foods. Try to focus on eating foods that provide many essential nutrients for your body. These foods are rich in vitamins and minerals. You can choose citrus fruits, dark green vegetables like kale and spinach, nuts like brown rice and quinoa, and lean proteins like lentils and chickpeas. advertisement

Part 2 of 3: Eat the right amount of food

1. 

   
   
   Eat when hungry and stop when full. Many people think they are hungry around 9am, 12 noon, and 7pm. While this is a good eating schedule, remember that you don't have to eat when it's time to eat if you're not already hungry. Also remember not to eat until you are full, as food has not yet entered your digestive system, which can make you feel a little nauseous. Also, if you feel hungry between meals, feel free to eat. It is not good to starve yourself because when you are starved, you tend to eat a lot of "junk food" (fast and simple preparation).

2. 

   Choose the right diet. Remember that your stomach is about the size of a fist. So don't expect to be able to stuff the stomach with 10 times that amount of food without negative consequences. However, for fruit, you should eat a lot to keep your body energized and active throughout the day.
   • Don't worry about calories. After all, the cow is grazing all day and won't get fat. However, if you eat a lot of meat and dairy products, you will definitely be hungry or gain weight. Instead, eat more fruits and vegetables.

3. 

   Drink plenty of water every day. This habit is very important. You may think you are hungry when in fact just thirsty. Drinking water is also good for the liver and kidneys. You can add a slice of lemon or orange to the water for more flavor and then add a slice of cucumber for a more refreshing taste.
   • Most adults are recommended to drink 8 glasses of water a day, each 8 oz, but some need less, some need more. However, unless your diet includes cookies, you should be able to get enough water from food. Drinking lots of water at the same time is also not beneficial for the body.
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Part 3 of 3: Establish a healthy mindset about food

1. 

   Don't believe in fasting. Adequate protein intake, a variety of fats (including the omega-3 fats commonly found in fish oils and nuts), and carbohydrates like vegetables and fruits are all needed for the body to function properly. So don't believe in any of these macronutrients that require you to limit one of these macronutrients.

2. 

   Reward yourself intelligently. You can reward yourself with delicious food without having to eat cream cakes or cookies. There are many other delicious, healthy alternatives out there. Try Tofutti non-dairy instead of dairy. Strawberries are a good alternative to sweets. Peanut butter and banana bread is a good substitute for the S’more cake.

3. 

   Limit sweet eating occasions. There will inevitably be times when you will have a sweet treat, like a cake at a friend's birthday party, a Christmas Eve dessert at home, a chocolate your husband bought, or a cookie your child made. Of course, everyone wants to have a sweet once in a while. It is important that you allow yourself to eat sweets only on these special occasions. Eating sweet regularly is not good because when it comes to these sweet occasions, you will eat too much sweetness.

4. 

   If you find yourself constantly being attracted to food, you may have a problem. If your diet is healthy enough with calories and carbohydrates, you will always feel full and happy. On the contrary, being tempted by food all the time is a sign that you are having a problem.

5. 

   Don't eat big meals when you go out. It makes sense to have a good meal at a restaurant, especially if you're not a great cook. However, it should be understood that the meals at restaurants are often too many. You shouldn't eat so much at a time. Instead, eat only half and save the rest for lunch the next day. You may also want to order only an appetizer instead of ordering a full meal if you think such serving size would be better. advertisement

Advice

• Remember that hunger is different from appetite. Sometimes you crave just because you crave the taste of the food, not really feel hungry.
• Fruits, vegetables and nuts are all delicious, nutritious and healthy. It is best to eat large amounts of these foods each day to control hunger.
• One trick to prevent or delay muscle cravings is that when you crave something (like a snack) right before a meal, use toothpaste to scrub your tongue (brushing too much is bad for your gums. ). This creates the feeling of being automatically afraid of eating for a short period of time because toothpaste makes the food less delicious. This simple act can stave off junk food cravings or at least curb the cravings long enough to prepare for a healthier meal to come. Of course, good breath is another plus. You can eat a healthy snack, for example 2-3 bananas while waiting.
• Don't compare yourself to models and actors on TV. The standards they set are not realistic. Many of them have unhealthy diets, diets, or even medications.
• Thirst is the first sign of feeling full with the amount of food you've just eaten.
• Persistence. This is not something you will do in a short period of time. This is a complete lifestyle in which you have to adjust yourself until it becomes second instinct.
• To slow down, you should get in the habit of placing eating utensils down after each bite. Do not hold the chopsticks or spoon until you are finished chewing and swallowing.
• Research more about diet resources online, the library, or talk to your doctor.
• Don't buy unhealthy foods in the first place.
• Do not skip breakfast or lunch.

Warning

• Remember, first and foremost, lifestyle (including diet and exercise) is about taking care of the body, not to harm the body.
• Don't over-focus on your food, including obsessing over what and how you eat. This behavior will increase the risk of eating disorders.
• Carefully read the labels of any flavored beverage product of your choice as many can contain more calories, even more calories than soda.
• Don't talk when your mouth is full of food! Talking while chewing food doesn't look polite at all.