Still can’t get to the right food? Take a look at this clear and understandable step-by-step diagram
Classic correct nutrition scheme
The first thing you need to remember is a clear standard scheme of proper nutrition. It will help you learn once and for all what and when to eat during the day. So, in the classical sense of healthy eating should be 5 meals.
Breakfast: complex carbohydrates and/or protein (long cooked oatmeal, a handful of berries or nuts, sugar-free granola, fruit smoothies, omelette, etc.). Sweets, if you want, are also best to eat for breakfast and up to 12 days.
First snack: depending on the density of the breakfast, it can be a handful of nuts, any fruit, some dried fruit, wholemeal bread with cheese, etc.
Lunch: carbohydrates + protein + fiber. For example, buckwheat with baked chicken and vegetable salad.
Second snack: mainly protein or a little slow carbohydrates. The main thing, as in the first snack, is to monitor the volume of the portion. The snack should not be as large as lunch.
Dinner: protein + fiber. Chicken/meat/beans/egg/vorogue and salad.
That’s all. Very simple and working scheme of proper nutrition.
Make a shopping list.
Yes, you can come to the store and put in a basket the usual set of products. But! We are smoothly switching to the right food, so make sure that the list of purchases was the poultry meat, vegetables and fruits of different colors, herbs, cottage cheese, wholemeal bread, eggs.
Buy more herbs
In continuation of the previous point – there should be a lot of greenery! This is not 2 feather onions, but a full plate of different kinds of green salads. You will definitely understand the feeling of vigour and freshness that these green “friends” will give you.
Don’t go to cafes and shops hungry
Well, that makes sense. Each of us has sinned by buying or ordering too much extra and useless food from hunger.
Replace canned food with frozen food
Salted tomatoes, crispy cucumbers, pineapples from a jar are all delicious, but the amount of salt and industrial preservatives should make you think about it. Instead, you’d better put a pack of frozen pod beans and a mixture of vegetables in the basket. Modern rapid shock freezing is useful and allows you to preserve your fruit and vegetable vitamins.
Stop eating cooked food
Yeah, yeah, leave the packets of dumplings, frozen chebureks, ready-made dumplings and pancakes to somebody else.
Give up white bread
If you find it difficult to imagine your dinner without it, it is better to choose whole-grain flour, yeast-free lavash and similar lightweight options.
Switch to natural sugar
Honey and fruit should replace candy and white sugar in tea. The latter should not even be thought of! If a few more calories are spent on the candy for digestion, the sweet tea will immediately get into the bloodstream and break the stability.
Try to give up street-café food
Sitting with friends, of course, isn’t forbidden. However, it is better not to eat in the cafe more than once every 2 weeks. But so you can choose a healthier and healthier meal than before.
Buy small portions of “bad food
Not everyone will be able to give up a bag of chips and beer at once, but drinking it with carrots is also a bad option. Therefore, in exceptional cases once a month you can afford chips, but … the smallest tutu. Yes, it is cheaper and more profitable, but we want to please ourselves, not eat too much.
Let the healthy food be in plain sight
Apples, bananas, useful cereal biscuits are in the middle of the table. Don’t hide them inside the fridge. Let them always be within reach.
Don’t count calories
If you think that eating well is about scrupulously calculating calories and weighing each gram, then you’re wrong. The only thing you need to take care of is the volume of the portion. Believe me, you’ll eat half a plate of spaghetti if you add fresh vegetable salad to your diet.
Standard advice, but very important and decisive! Make sure your body gets the right amount of pure fluid.
If you think that eating well is about scrupulously counting calories and weighing each gram, then you’re wrong.