Tips for achieving a healthy diet

With balanced nutrition guidelines, you actually already have a healthy diet. However, it is undeniable that certain habits and conditions may affect the journey to which this principle applies.

Below are various tips to help you maintain a good diet for those who have little time to eat healthy foods.

1. Do not filter in the morning
Breakfast is the most important meal of the day. Because here you can get the energy that lasts all day. A healthy breakfast can also protect you from the risk of a variety of illnesses, including type 2 diabetes.

Below are several types of breakfast that complement a healthy diet.

Foods containing complex carbohydrates such as oatmeal, brown rice and cereals.
Fibrous foods such as fruits, vegetables, grains and tooth seeds.
Protein sources such as nuts, seeds, milk, eggs and yogurt.
Healthy fat sources such as grains, avocados and coconuts.
2. Don’t drink too much coffee
Coffee refreshes your morning mood, but don’t drink too much. One of the direct effects of drinking coffee is dehydration. Coffee can quickly drain water from the body through urine.

If you need coffee before the activity, drink 1-2 cups daily. Choose black coffee that contains little or no sugar. Avoid calorie-boosting creamers and additional toppings.

3. Drink plenty of water
A healthy diet cannot be completed without water. Everyone’s water needs depend on their weight. However, as a guide, drink at least 8 glasses of water daily to meet your body’s needs.

Proper water intake keeps the body functioning smoothly and protects you from dehydration. When dehydrated, the body tends to send the wrong hunger signal. This is the reason why people feed a lot without even knowing it.

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4. Expansion of natural foods, restrictions on packaged foods
The best you can give to your body is fresh and natural food. Eat side dishes, fruits, vegetables, etc. that are sent directly to the market or supermarket without going through the preservation process as much as possible.

Limit your intake of packaged or preserved foods to keep your diet healthy. This is because these foods are generally high in sugar and sodium and contain food additives such as preservatives and artificial colors.

5. Be wise when dining in a restaurant
Be aware of the food processing technology you want to choose when dining in a restaurant. If possible, choose dishes that use healthy cooking methods, such as boiling, stir-frying, and baking.

Limit the intake of foods that are fried, cooked at high temperatures, or added with oil and fat. Get enough in your stomach to avoid feeling full and excessive calorie intake.

6. Eat a healthy diet rich in fiber
Add high-fiber foods to your daily menu to make your diet healthier. For example, change white bread to whole grain bread, or change white rice to brown rice.

High-fiber foods can promote digestion, maintain the number of beneficial bacteria in the intestines, and reduce the risk of chronic diseases such as stroke, heart disease, and diabetes. Fiber also helps maintain weight by keeping you feeling full for a long time.

7. Don’t overeat
Even with a healthy diet, the amount must be balanced. If you eat moderately and distribute about 80%, it will be interrupted. If you are still hungry, wait about 10 minutes and then eat a little more.

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Overeating not only has a negative effect on weight, but can also interfere with digestion. Overeating can also increase the risk of some health problems.

8. Increase fruit and vegetable intake
A healthy diet should include vegetables and fruits. The reason is that these two foods are sources of fiber, vitamins and minerals that meet your needs every day.

Both types of foods are rich in phytochemicals and antioxidants that help reduce the risk of various illnesses. Therefore, don’t forget to fill the dish with colorful fruits and vegetables.

9. Eat regularly on time
The body’s metabolic rate can change at certain times. For example, at night, your body begins to rest, slowing your metabolism. Therefore, it is advisable to eat late into the night.

Regular dietary habits help the body control cholesterol and reduce the risk of obesity. It was discovered in several studies published in the 2016 Nutrition Society press.

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