As a natural phase of our personal evolution, I think we also need to be concerned about healthy eating. In vain we make movement, brain fitness, meditation, etc. if we do not pay enough attention to what and how we eat. We risk to poison ourselves. Literally. Being a very important topic for me, which I have not paid attention to for years (even we have overstated with bad dietary habits), we have approached it with great importance lately. So after an intense documentary period of late, we have come up with some ideas of positive habits that a healthy diet should be based on.
These are also habits that I consider to be basic to anyone interested in a healthy lifestyle. Before you start, I recommend that you take them as they are, tips, and if you have a medical problem, you should first seek a doctor’s advice. Additionally, see what you can implement and which can not. Some would be super fast to implement them (eg breakfast), others might not be so easy depending on your lifestyle (eg the proportion of fresh and processed foods will take you time to put it to point). After years of neglecting the look of healthy eating, it’s not a good idea to change everything tomorrow. Take it slowly, with only one habit in a row. Once it has become a natural part of yours, go to the next one. Before you start, put some nice music in the background (I recommend this playlist) and read on. Let’s let it go: 17 habits to have a healthy diet
17 habits to have a healthy diet
1. Correct combination of foods This was, in fact, my main concern for healthy eating: to learn how to combine foods correctly to help their body breed easier and to maintain a healthy diet good energy. Can we combine meat, cereals, pasta vegetables etc. in any way? If not, why? What are the basic rules? Well, there are some simple rules in this regard. And I will detail them, but in a dedicated article, so as not to extend too much the text here.
2. Breakfast is essential for a healthy diet Basic rule that probably will be confirmed by any doctor, nutritionist or a simple old man: “Do not skip breakfast”. I repeat – “Do not skip breakfast.” Never. Breakfast gives you the energy of the morning – when you are the most productive – and gives the tone of the day. Meals generally should be taken when we need extra energy. If you want to jump over a table, you better give up dinner. My mother used to tell me when I was a little old proverb – “you eat it all in the morning, the one at noon you share it with a friend, and the evening you leave it to others.” More information about breakfast benefits here (below the photo is a gallery of images – click on them and the explanations appear on the right).
3. Chewing Eating One of the most common nutrition-related mistakes, generated by fast-food lifestyle, is “huffing” in the hurry and treating meals as an obligation. The problem comes from the fact that when the food is chewed, a series of enzymes are beginning to be secreted into the mouth that are starting to digest food. If you “blink”, this process does not happen anymore. Additionally, proper chewing turns food into pieces into a food bowl that slides down into the digestive system and is easier to digest. This simplifies the work of the entire digestive system and the amount of energy used to break down food into the components.
4. Product labels I started a few months ago to look at the food labels I bought. We see especially sausages, of which I have heard hundreds of negative and very little positive things. I was surprised to find that in some sausages, for example, the actual meat was under 50%. That is, there are more chemical elements added in addition to the basic element itself. I was reading somewhere that the app is being used. 15,000 chemicals added to food: dyes, sugars, fats, nutrients, emulsifiers, thickeners, stabilizers, etc. I will come back to the topic, at the moment I recommend that you pay attention to substances such as aspartame, artificial dyes, Acesulfame K (E950) or monosodium glutamate. In addition, try to include foods with a lower salt, sugar or fat content. What I recommend here is that at least you can read the labels of the products you buy at least. Do you understand what they got there or do you need a dictionary / guide? If you do not really know what substances are there, do you find it normal to have no idea what those foods were? Put your hand, search the internet for the substances that are in the salami you have in the refrigerator. Maybe it’s okay. Or you may find that some of them cause illnesses like … (let you discover yourself).
5. Do not Exaggerate With Water While You Eat too much liquid during the meal, it leads to the digestion of digestive enzymes, which automatically leads to digestion complications – it lasts longer, consumes more energy. The recommendation is that during the meal we do not exaggerate drinking water, juices and liquids in general. Preferably 20-30 minutes before / after the meal (this does not mean to thirst, but not exaggerate).
6. Fruit consumption The basic rule I have learned about fruit – and which still seems difficult to implement – is that fruit should not be mixed with other foods and consumed alone. They are among the fastest digested foods, in addition they ferment intensely in the stomach. If you have eaten something hard before and lasts until it is digested (say fatty meat), it will take a while before the meat is digested, while the fruit will wait in the stomach and continue to ferment. This leads to bloating and other unpleasant stuff. In short, the fruit should be some distance away from other meals. Or create a meal in itself.
7. Fresh Food vs. processed food photo source How much of your food is processed food and how is it made of fresh or even unprocessed food? Additionally you do not know how they were processed, but hope everything is OK. Usually the processed ones have large amounts of sugar, fat, salt, preservatives, additives and other “stuff” (see the label reading section). Eat 75% processed foods and 25% fresh? So you think it should be proportional.
8. Evening Meal Lately, I occasionally jumped over dinner. However, the evening meal should be as light and as far as possible at bedtime, so that the digestive system has enough time to do the job. As I said at breakfast, meals should be taken at those times of the day when we need extra energy, and at night it is not the case. In fact, it may be the case, but that energy is certain we will have it without a copious dinner. Additionally, attention to how much alcohol you drink in the evening, attention to caffeine, cigarettes and fatty foods. Here’s some additional information on the topic here or here.
9. Sleep Time Biliary bladder works optimally between hours 23 and app. 2, when it removes toxins. Do not overdo it late, the digestive system will protest.
10. Take into account what your body tells you It’s about taking into account what your body tells you: did you feel you ate much? Stop. That you ate a little sweet? Leave it soft for a moment with sweets. The body sends us such signals, we just have to listen to them.
11. When you eat you maintain a positive emotional state The idea is to maintain – as much as possible – a positive emotional state when you eat. It is not advisable to eat when you are angry or on a palette of negative emotions. If you are stressed, try to calm yourself a little – take a few breaths, go out for a while or do something that makes you feel good. Additionally, the issue of emotional food appears – you are nervous and you put on eating. A certain emotion you associate with eating and gradually awakens you have reached obesity. I personally did not have the issue of combining emotions with food, when I have no negative emotions to burn. I rather thirst. You can find some extra information here or here.
12. Food temperature No ice, no hot. Hot is unlikely you will eat because you burn, so there is still the food part too cold.
13. A cup of water in the morning It’s a habit I have formed in recent years and has become a reflex, part of the morning routine. As soon as I wake up, I drink a cup of water (2-300 ml). I recommend that winter let it be a bit warm. Eventually you can squeeze a little lemon. Hot water runs through the digestive tract and cleans the intestines of what has accumulated since the previous day.
14. Reduce the consumption of certain foods Here comes the red meat, refined foods, roasted, dairy and sausage. We are not talking about giving up completely, but reducing their amount and consuming more fresh food, vegetables and fruits.
15. Coffee, alcohol, smoking and a healthy diet Coffee and alcohol should be kept under control. I drink 1-2 coffees per day, one in the morning and one at noon. The afternoon I’m going to eliminate it, will be the one in the morning. In the evening, I drink a glass of wine, maybe a beer in the summer. It depends on you as you consume. In terms of smoking, I recommend giving up cigarettes.
16. Drink plenty of water throughout the day The classic advice to consume liquids daily. Here comes not only water but also other liquids that you can consume throughout the day – teas, juices, fresh foods. The recommended quantity varies, I have proposed to drink 6-8 glasses a day. I was surprised to see how much water my boy drinks. All day “Mommy / Daddy is thirsty”. Drink a little and continue playing. Children listen to their body, when thirsty they simply drink water. Listen to your body signals, and when you’re thirsty, drink water.
17. Decrease the consumption of sausages Or completely give up and replace them with other foods. Just look at the labels and you will see how many things are stuck in food in Romania (I do not know if it’s the same). Try to eat unprocessed meat in its “original” form – physically see the chicken pulp or chest etc. Do not rely on the text on the label that says it’s flesh. Looking for curiosity, what is the meat content of a salami, and how many chemicals are there? You will find that meat is NOT the majority. So it’s not a “turkey salami” (as it says on the label), but a salami of chemicals with 40% turkey meat. Is that what you want to eat?