13 important steps towards healthy eating

Author: Vera Kobchenko - certified trainer-nutritionist.
2017-01-27

Proper nutrition is a significant part of a healthy lifestyle and, consequently, a slim, toned figure. What all this means and how to reach the tip of the iceberg called "proper nutrition" will be described in our article.

Before we consider the step-by-step algorithm for transitioning to proper, and most importantly, healthy nutrition, it should be noted that we will use a traditional and simple scheme.

So, the gradual classical transition to a balanced diet consists of 13 easy rules.

1. The first rule states that the daily diet should consist of 5-6 meals. I have mentioned the importance of this step several times.

In an early breakfast, according to dietary rules, slow carbohydrates and proteins must be included. After all, the morning can and should be not only good but also invigorating!)) And slow carbohydrates and proteins in the right products provide our body with sufficient energy reserves: cereals (for example, slow-cooked oatmeal with berries and nuts, sugar-free muesli, omelets, or smoothies made from berries, fruits, or vegetables).

The density of the first light and healthy snack depends primarily on the satiety of the products present in breakfast. Therefore, a fruit or a handful of nuts or dried fruits can be a great snack. Low-fat cottage cheese and crispbreads with bran are also suitable. At lunchtime, it is necessary to replenish the energy balance with carbohydrates and proteins (for example, boiled or baked chicken breast goes perfectly with buckwheat). Let's add fiber to the diet in the form of a vegetable salad, which helps improve digestive processes.

During the second snack, it's best to focus on products that mainly contain proteins or some slow carbohydrates. The main thing you need to remember: the portion size should not be large. A healthy diet dinner consists of protein food combined with fiber-rich products. In this case, the ideal options will be: lean meats (poultry, veal), legumes (such as beans), dairy products (cottage cheese, kefir), eggs, and vegetable or fruit salad.

This is roughly what a simple yet effective scheme of proper nutrition looks like!

2. The next step towards healthy eating is a list of correct products. This step will help you avoid extra purchases by focusing on healthy food.

3. Ensure that greenery is always present on your table in sufficient quantity. Since it is rich in essential vitamins and minerals that give us a feeling of lightness and vigor.

4. Frozen vegetables and fruits are healthier than canned ones! Firstly, they lack excessive salt and other harmful preservatives. Secondly, the modern freezing method preserves all the vitamins and minerals beneficial for the body.

5. Say "NO!" to convenience foods. Packaged dumplings, pancakes, and supermarket pelmeni do not fit into the context of proper and healthy nutrition, no matter how much you want them!

6. Bread is an important product in a balanced diet. However, it's better to consume it in the form of lavash or bread made without yeast. White bread, on the other hand, will do more harm than good!

7. Another step towards optimal healthy eating is to eliminate traditional white sugar and sweets like candy, replacing them with natural honey and sweet fruits.

8. Do not enter public dining places (cafés, restaurants, shops with cafeterias) hungry. The state of hunger often pushes us to make thoughtless purchases of extra, and most importantly, harmful food.

9. Try to minimize visits to cafés and fast food places, limiting your visits to twice a month. In this case, always try to prefer dishes with more diet-friendly ingredients when ordering.

10. In situations where "junk food" is unavoidable, buy it in small portions.

11. Healthy and proper foods deserve a place at the center of the table! Bright, juicy, appetizing fruits (vegetables) should be in sight, not hidden in the far corner of the refrigerator!

12. Volume matters more than calories! This statement means the following: do not get too caught up in the endless counting of calories; a more productive approach during the transition to proper, healthy, dietary food is to maintain the correct portion sizes, i.e., going back to the first point – eating should be fractioned (5-6 times a day) and in small portions.

13. And finally, a very useful tip: do not forget about the necessary amount of fluid for the human body! Drink more water (water requirement calculator), unsweetened tea, and fruit juices. Eat properly, and above all, with a positive attitude!

Best regards, Vera Kobchenko, nutritionist coach.