As relevant as ever.
The epidemic of the coronavirus have prompted many to stay home. Taking into account the increasing number of days of quarantine, it is difficult to find the optimal way of controlling their emotions and problems, reports the Chronicle.info with reference to Browser.
However, on the other hand, there is more time for new ideas, experiments and objectives, including those related to food, health, and appearance.
See 15 healthy habits that will help to improve your diet.
1. Prepare yourself
Refrain from processed and pre-cooked foods. They are very high in calories, contain a lot of salt and give less vitamins and minerals than fresh produce or homemade meals.
2. Strengthen the immune system
Include in your diet fruits. They provide vitamins, minerals, fiber and antioxidants. It is important to use them daily to support the immune system healthy and strong. You can eat them separately, in the form of fruit salad, but also mixed with a small amount of dairy products, melted chocolate or fruit sauce.
3. Eat a healthy Breakfast every day
Breakfast is very important meal that many ignore. Include rich and wholesome foods such as whole-wheat toast, cereal with low sugar, dairy products, fruits, pancakes, homemade biscuits or sponge cake cooked by yourself. There are many options, so choose the one you like best.
4. Saturate the body with vegetables
Add vegetables to your main dishes: baked, steamed, steam or raw. They can also be used in salads, soups or mashed potatoes. It is important to remember the nutritional value of this product group. Vegetables are an important source of vitamins, minerals and fiber that are useful to satisfy the appetite and prevent unnecessary consumption of other products.
5. Eat whole-grain products
We are talking about bread, rice, pasta and flour. Daily intake of such foods helps to control weight, but also can prevent cardiovascular disease, cancer and type 2 diabetes.
6. Reduce the sugar or eliminate it completely from your diet
Follow new trends and remove sugar from your diet. Gradually you will get used to the bitter taste that can be present in yogurt, coffee, tinctures, pure chocolate or those products in which sugar is added unnecessarily. You can also replace it with sweetener, to gradually get used to the natural taste of food.
7. Drink more water
Hydration is important for health. Drink 6 to 8 glasses of water a day, avoiding eating sweet or sweetened beverages, fruit juices and alcohol. Water should be the main liquid of your hydration. Also recommended for herbal teas and broths (meat and fish), as they help to keep the body well hydrated.
8. Keep your bones healthy and strong with calcium
Calcium is one of the most common elements of the human body, and if its not enough, you may suffer from such diseases as osteoporosis. Add it to your diet in the form of dairy products, vegetable drinks and concentrates; enriched with calcium (no added sugar). Also calcium is found in legumes, nuts, whole grain products, canned fish (sardines), vegetables (broccoli, spinach or Kale) and fruits (oranges or dried figs).
9. Use olive oil as the main fat useful
Olive oil benefits for health, especially due to its protective effects against cardiovascular diseases and colon cancer. It helps to control the cholesterol level and can also be useful for weight loss. Options adding it to your diet are endless: for example, toast for Breakfast, for salads or cooking.
10. Add to your meals spices and condiments
You can add seasonings and spices to give an unforgettable taste to your meals. Cook, for example, garlic or onions, and also use cinnamon, lemon, mustard, sweet or spicy paprika, black pepper, vinegar, Bay leaf, oregano, Basil, cumin, turmeric or curry. In addition, it will help to reduce the consumption of salt.
11. Choose healthy snacks and skip the unhealthy fats
Avoid eating processed foods with lots of TRANS fats. Choose a snack of fruit, raw vegetables or whole grain foods with vegetable pate or guacamole. Also among the good options you can select pickles, a handful of nuts, bread with a small amount of fresh cheese, yogurt or homemade cookies.
12. Include in your diet healthy fats
It is important not just the amount of fat that we consume, but also the quality. Include in your diet foods such as roasted or raw nuts (unsalted), blue fish (salmon or tuna), seeds and avocados. They are rich in polyunsaturated fatty acids, which protect against atherosclerosis, reduce the risk of cardiovascular and cerebrovascular diseases.
13. Reduce consumption of red meat and sausages
Red and processed meat contains a greater or lesser extent, a number of compounds, the consumption of which is associated with the risk of various chronic, cardiovascular diseases and cancer. It is therefore necessary to reduce the amount in your diet and increase the consumption of white meat (chicken or Turkey), lean fish (hake, flounder, or cod) and vegetable protein (textured soy, seitan, or tofu).
14. Give priority to healthy cooking methods
Reduce the amount of fried foods, preferring to extinguish, bake in the oven, cook steamed or grilled.
15. Make your own sauces useful
Forget about the mythical trio of ketchup, mustard and mayonnaise, unless they are homemade. A healthy sauce options are almost limitless. You can prepare a tomato or vegetable sauce, homemade mayonnaise, mustard, guacamole, hummus, sauce Tartar, mushroom, cheese, etc.
Try to take care of your food, adhering to healthy habits!