Healthy eating plans
Initiating healthy meal plans does not mean planning rigid, not flexible, bland and boring meals. It’s not about starving yourself to tears or remaining unrealistically thin. On the contrary, it’s all about feeling good, having energy that lasts all day, sleeping well at night, and being as healthy as you can be. It is about reducing your risk of diseases that are falsely considered as part of the aging process. This can all be done effortlessly by gradually switching to a simple, healthy eating menu
10 tips for healthy eating
1- Do not let go of your current eating habits right away
Make your transition to healthy meal plans a gradual, step by step. If you commit to making the change in small, manageable steps, you eat healthy before you know it.
Instead of being preoccupied with counting calories or measuring servings, think about changing your diet in terms of color, freshness and variety. Find recipes that require fresh fruits and vegetables. Little by little, your diet becomes healthier and more delicious.
Remember, make this change gradually, not overnight. Start by adding a colorful vegetable salad to a meal every day for a few weeks. Then you can add fresh fruit as dessert. Make the transition gradually.
Every change you make in your diet matters. You do not have to be perfect or instantly remove food you enjoy. Your long-term goal is to have a good time, have energy and reduce your chances of diabetes, heart disease or cancer.
Think of water and exercise as integral parts of your new transition.
Your body needs clean, clear water. Not so-called fruit juice (unless freshly squeezed), and especially not coffee. Many people undergo dehydrated life because they drink almost exclusively water or coffee. Your digestive system needs a lot of water to function effectively, as do all organs in the body. These so-called fruit juices are full of sugars, aromas and preservatives that your body cannot digest, so it stores them as fat. Coffee is nothing but an addictive substance that dehydrates your body. Coffee is the largest drug habit in the world.
The human body was also built for movement, not the sedentary lifestyle that most people live today. Choose an activity you enjoy and make it part of your daily routine, even two or three times a day.
2 – The secret is moderation
The key to switching to a healthy diet is moderation. Your body always needs a balance of carbohydrates, protein, fat, fiber, vitamins and minerals. Don’t think of some foods as being out of bounds, think of smaller portions and eat them less often.
3 – How to eat
It’s not what you eat, it’s how you eat. Slowly, think of food as nourishment, not something to lubricate as you rush from here to there. And have breakfast. Get out of bed every morning, hit some light to escalate your heartbeat and open your lungs, then have a light, healthy breakfast. Your body wants exercise and it wants breakfast. It is gone without food for hours, so your organs need nourishment to wake up and start functioning.
4 – Color Is The Secret
Fruits and vegetables are the secret ingredient of a healthy diet. They are packed with vitamins, minerals, antioxidants and fiber. You say you don’t like vegetables? Work fresh vegetables into your diet little by little. You will soon get a taste of vegetables because your body wants and needs them.
Green vegetables provide calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory tract. Sweet vegetables help eliminate your craving for sweets. Corn, carrots, beets, sweet potatoes or yams, winter squash and onions are all examples of sweet vegetables. A wide variety of fruits are important for a healthy diet. Berries fight cancer, apples supply fiber, and citrus fruits are full of vitamin C.
5 – Eat healthy carbs
When most people think of carbohydrates, they think of bread, potatoes, pasta and rice. True, these are carbohydrates, but these are unhealthy, starchy carbohydrates. They break down into glucose very quickly, making your blood sugar and insulin levels very erratic. Fruits, vegetables and whole wheat grains are sources of healthy carbohydrates. Notice I said whole grain, not whole grain bread.
6 – Healthy Fats vs. Unhealthy Fats
Fat is a necessary part of your diet, but there are healthy and unhealthy fats. You need healthy fat to nourish your brain, heart, hair, skin and nails. Omega-3 and Omega-6 fats in salmon, herring, mackerel and sardines are essential to your diet. The fats you need to start reducing from your diet are trans fats and saturated fat.
7 – Protein
Protein provides the necessary amino acids we need to build muscle tissue, strengthen our immune system, our heart and respiratory system. Protein also helps stabilize blood sugar levels. When we think of protein, we often think of red meat, make it lean red meat. Other protein sources for working with your healthy diet are salmon and other fresh fish and turkey.
8 – Your body needs calcium
Of course, dairy products are the obvious source of calcium. However, leafy green vegetables are an excellent source of calcium. Beans are also rich in calcium.
9 – Sugar and salt
Sugar and salt are necessary for our survival, but they must be taken with moderation. Sugar and salt are hidden in many of our processed foods today. Foods like bread, canned soups and vegetables, spaghetti sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce and ketchup. Again, to make a smooth transition, we need to gradually remove these foods from your diet.
10 – Plan meals ahead
Plan your meals for the week or even the month. Planning your meals removes the impetus to grab something simple and easy and unhealthy.
Conclusion – Your menu for healthy food
Remember, healthy eating does not mean that you are saddled with a strict, boring scheme. This means having more energy, sleeping better at night and reducing your risk of diabetes, heart disease, cancer and other disorders that are wrongly attributed to getting older. Make your transition gradually and you will enjoy healthy meal plans before you know it.