How to switch to proper nutrition: 6 ways

Modern people are increasingly thinking about how healthy foods they eat. Such thinking is logical, since an accelerated daily routine leads to the use of fast food and other junk food. Hence the need to switch to proper nutrition. Many believe that a healthy diet requires considerable financial costs, but this judgment is erroneous. All you need is time. The frequency of meals reaches 5 times a day, with each meal has its own dish.

Features of proper nutrition

1. The basis of the daily menu is fish, beef and veal meat, pork pulp, poultry, fish of any origin. In a word, you eat all these products almost daily, therefore additional funds for purchase are not required.
2. Another highlight is fresh vegetables, herbs (required!), Fruits, seasonal berries. The refrigerator should always have the listed products, since they need to be consumed in an amount of 30-40% of the daily amount of food.
3. Low-cost products included in the right menu also include skim milk, cereals and legumes, eggs. White bread will have to be abandoned; whole grain products come to replace it.
4. Proper nutrition is not complete without water. You will need to radically revise your lifestyle, if necessary, install the application on your smartphone. It will signal that you need a drink. It is advisable to choose melt or filtered water, a mineral water without gas is suitable.

How to switch to proper nutrition

The process is not difficult, but involves certain nuances. Let's talk about them in order.

Rule number 1. Change habits

1. If you are used to eating a lot, but rarely, it's time to get rid of such addictions. The main rule of proper nutrition is that meals are taken 5-6 times a day in small portions.
2. The meal consists of 3 main meals and 2-3 snacks. The interval between them should not exceed 3 hours. Speaking conditionally, the day is divided into breakfast, lunch, lunch, snack, dinner, another snack (optional).
3. If you are determined, prepare for the fact that you need to completely eliminate the use of alcohol. This is especially true for beer and spirits. Once every 3-4 weeks you can pamper yourself with a glass of dry wine (no more than 150 ml.).
4. Proper nutrition is associated with a healthy lifestyle. As soon as you get into the rhythm and start eating out according to the schedule, sign up for the gym. Stop smoking, tobacco contributes to blockage of blood vessels.
5. Dramatically change the arrangement of products in the kitchen. If you live with other family members, slide sweets and junk food into the far corner of the cabinet. Put a fruit basket on the table, and push the milk forward in the refrigerator.
6. A serving of food with proper nutrition does not exceed 300 gr. Therefore, there is no need to carry large plates with you. Replace them with small bowls and saucers, exclude dishes of red and yellow shades (these colors cause a feeling of hunger).

Rule number 2. Follow the drinking regimen

1. Water activates all metabolic processes in the body, saturates cells with oxygen, improves blood circulation and speeds up metabolism. Never neglect this rule, drink more water.
2. The average person needs to use about 2.3-2.5 liters. clean fluid. Depending on the season, the individual characteristics of the body and physical activity, the indicator may fluctuate by 200-300 ml.
3. Among other things, drinking water should be supplemented with drinking natural yoghurts, milk, freshly squeezed juices, herbal teas. From the diet, it is necessary to exclude sweet soda, juices in bags, sugar compotes and fruit drinks.
4. Lovers of green tea should be careful, you can not drink it more often 4 times a day, 250 ml. The composition flushes out calcium from the body, causing hair, nails and skin to suffer.
5. Begin the morning awakening according to all the rules. Woke up, washed, drank 300 ml. melt water with lemon juice and honey. Such a move will push the body to the fact that it is time to swing faster.

Rule number 3. Buy healthy foods

1. Before you go to the supermarket, make a list of only wholesome foods. Eat tightly so as not to pick up harmful ingredients (snacks, sausages, etc.) into the basket.
2. Make a list so that it contains 30% of the daily volume of vegetables, 20% fruits, 20% greens. Be sure to buy eggs, lean meat, whole grain bread, low-fat milk (cottage cheese, yogurt, kefir, milk).
3. With proper nutrition, special attention is paid to Beijing cabbage and Iceberg salad. The listed ingredients can be eaten at any time of the day in unlimited quantities. Salad is complemented by each dish.
4. Buy wheat, rye, flax bran. They need to be added to kefir, first and second courses, soups, milkshakes, etc. Be sure to include legumes in the list, in particular beans, it contains a lot of protein.
5. As morning starts with breakfast, make sure you have oatmeal in your basket (not in bags of sugar and cream). Mix the oats with chia or flax seeds if desired.
6. Vegetable salads are seasoned with refined olive oil of the first grade or apple cider vinegar (concentration of 6%). You can eat butter twice a week.
7. Get hard or soft, not very salty cheese from the supermarket. A useful purchase will be fish oil capsules, the drug is sold in a pharmacy. Drink the course once every six months.

Rule number 4. Eliminate Junk Food

1. Switching to a healthy diet involves eating steamed food. Get rid of fried foods completely, add less salt and spicy seasonings. Refuse sausages.
2. It is not recommended to use canned food (sprats, vegetables in oil, etc.). Replace crispy pickles and other pickles with frozen vegetables and legumes. You can buy a mixture of beans, eggplant, mushrooms, bell peppers, rice, etc.
3. White bread causes tremendous damage to the figure and the whole body, especially the intestines. It does not bear any benefit, so this product should be excluded. Replace your wheat product with diet bread, an integrated whole grain product.
4. You should forget about beet sugar forever, use brown sand, honey or stevia (a natural substitute). Refuse baking, sweets and other sweets. If necessary, eat some dark chocolate.

Rule number 5. Don't forget to have breakfast

1. Breakfast should be 1/3 of a daily meal. If you have a long working day or there is a strong physical activity, allocate half the daily norm of food for a morning meal. If desired, divide the amount into 2-3 meals every half hour.
2. Start the day with a glass of lemon water, after a quarter of an hour, start your meal. As a breakfast, a mixture of flax and oatmeal with seasonal berries and fruits is ideal. You can also eat cottage cheese, boiled eggs, yogurt, a milkshake, cereal bars.
3. Coffee stimulates appetite and burns calories, a controversial drink. Do not refuse it. Drink 40-50 ml. pure espresso after a meal. Add a spoonful of honey or stevia as desired. Drink a drink without milk and cream.
4. If you consider yourself to never eat breakfast, try to eat at least 1 cheese sandwich. The main thing is to send a signal to the brain to activate all metabolic processes. It is allowed to eat chocolate in the morning, a portion - no more than 30 gr.

Rule number 6. Do not forget to snack

1. As mentioned above, a healthy diet should include 2–4 snacks. For example, in the morning you had breakfast, after half an hour eat an apple, pear or grapes. After about 1 hour, have breakfast a second time, after 30 minutes have a snack with a cereal bar.
2. Snacks should be correct, just such a move will allow you to eat and not get fat. If you eat only healthy foods, snacks will no longer be limited by time and portions.
3. As an intermediate meal, you can feast on vegetable or fruit salads, nuts of any type (no more than a daily meal), dairy products, bread rolls with fish or cheese.
4. Do not eat on the go, give yourself 10 minutes of time for a feast. Eat in silence, do not turn on the TV or music. Focus on the movement of the jaw and tongue.
5. Experienced nutritionists recommend making smoothies from skim milk, honey and seasonal berries. You can add a raw egg or pure protein to the drink (sold at a sports nutrition store). The cocktail quickly fills the body and maintains a feeling of satiety for 1.5 hours.
6. If by nature of service you cannot eat properly in the corporate cafeteria, prepare food in advance. Pack it in containers and go to work. Try not to eat without preheating.

Switching to proper nutrition does not require special efforts and finances. You must admit that the listed products come out much cheaper than the daily use of fast food at McDonald's, CFS or Burger King. All you need to take care of is the availability of the necessary components in the refrigerator.

Video: how to start eating right