About healthy eating as briefly as possible Automatic translate
A wide variety of healthy foods help maintain health and protect against chronic disease. What is healthy food and what is not is a question that is answered by a special very voluminous discipline, nutritionology. Ideally, this is the knowledge that should be mastered by every living person. To get to know this scientific discipline, you can take a nutrition course or start talking to a nutrition consultant - and this is really important in a world where the right approaches to nutrition are no longer taken for granted.
Pay attention to the huge difference between dietology and nutrition. A nutritionist is a doctor who builds the most appropriate nutrition system for the body in the context of current, chronic or previous diseases. While a nutritionist is a consultant who will help you live as long as possible without having to go to a nutritionist.
In this short review, we’re going to take a very cursory look at the main recommendations of nutritionists.
A well-balanced diet means eating a variety of foods from each of the 5 food groups daily in the recommended amounts. Eating healthy doesn’t mean giving up your favorite recipes. A few simple changes and a little planning can help you make healthy changes to your diet for life.
Shopping for healthy foods
A few shopping tips to get you started:
- Make a shopping list before going to the store and plan what meals you are going to eat.
- Keep ingredients at home that are easy and quick to prepare.
- Stock up on seasonal vegetables, fruits, whole grains, nuts and seeds.
- Choose low-fat foods whenever possible, such as milk, cheese, yogurt, salad dressings, and sauces.
- Choose lean meats and skinless chicken breasts.
- Limit fast food, chips, crackers, processed meats, baked goods and cakes - they are all high in fat.
Switch to Healthier Fats
Choose lean meats and low-fat dairy products and limit processed foods to minimize hidden fats. Nuts, seeds, fish, soybeans, olives, and avocados are all healthier foods because they contain essential long-chain fatty acids, along with other beneficial nutrients.
If you’re adding fat when cooking, use healthier oils like olive and canola. Try these tips to reduce the amount of fat in your cooking:
- Cook in liquids (such as stock, wine, lemon juice, fruit juice, vinegar, or water) instead of oil.
- Use pesto, salsa, chutney, and vinegar instead of heavy sour cream, butter, and cream sauces.
- In sauces and soups, use unsweetened yogurt and reduced-fat milk, cornstarch, or evaporated skim milk instead of cream.
- Use non-stick cookware to reduce the need for vegetable oil.
- When sautéing vegetables, put them in a hot pan, then drizzle with oil rather than adding oil to the pan. This reduces the amount of oil the vegetables absorb during cooking.
- As an alternative to browning vegetables in a skillet, you can cook them first in the microwave and then toast under the grill for a minute or two.
Water-soluble vitamins are gentle and easily destroyed during preparation and cooking. To minimize nutrient loss:
- Peel vegetables rather than peel them, as many of the nutrients are found directly under the skin.
- Microwave or steam vegetables instead of boiling them.
- When cooking vegetables, use a small amount of water and do not overcook them.
- Include more quick meals in your diet. Roasted vegetables cook quickly to retain their crunch (and related nutrients).
Cut back on salt
Salt is hidden in many of our foods, but a diet high in salt can contribute to a number of health problems, including high blood pressure.
Salt reduction recommendations include the following:
- Don’t automatically add salt to food - taste it first.
- Add olive oil, vinegar, or lemon juice near the end of cooking, or to cooked vegetables—they can add flavor just as much as salt.
- Choose fresh or frozen vegetables as canned and pickled vegetables tend to be high in salt.
- Limit your intake of salty processed meats such as salami, ham, corned beef, bacon, smoked salmon, and chicken roll.
- It is best to use iodized salt. The main source of iodine is plant foods. However, there is evidence that agricultural soil may be low in iodine, so plants grown on it are also low in iodine. If you eat fish at least once a week, the need for iodized salt is reduced.
- Avoid processed foods such as flavored instant pasta or noodles, canned or dehydrated soup mixes, salted crackers, chips, and salted nuts.
- Cut down on soy sauce, tomato sauce, and other sauces, bouillon powders, and condiments (such as mayonnaise and salad dressings) because they are high in salt.
Add flavor with herbs and spices
Herbs and spices can be used to add delicious flavor to dishes without the use of salt or oil.
Here are some tips you can try:
- Fresh herbs have a delicate aroma, so add them to dishes at the last minute.
- Dried herbs have a stronger flavor than fresh ones. As a general rule, one teaspoon of dried herbs can produce an effect comparable to that of 4 teaspoons of fresh herbs.
- Add herbs and spices to soups, breads, mustards, salad dressings, vinegars, desserts and drinks.
- Try using coriander, ginger, garlic, chili and lemongrass with vegetables for a quick, healthy and delicious stir-fry.
Delicious and healthy sandwiches:
- Switch to whole wheat or whole grain bread.
- Add extra vegetables and salad toppings if possible.
- Replace butter with nut butters, avocado, hummus, or margarine made from canola, sunflower, or olive oil.
- Choose low-fat cheese or mayonnaise whenever possible.
- Instead of processed meats, try alternatives like lean chicken, falafel, canned tuna, or salmon.
- Enjoy toasted baked bean sandwiches.
A couple more healthy eating tips:
- Take time to enjoy your meal away from screens and other distractions, and don’t eat alone whenever possible.
- You are less likely to overeat if you eat slowly and savor every bite.
And remember: small changes make a big difference. Making small, gradual changes to your diet (rather than restrictive or rigid diets) will help you develop healthy eating habits for life.
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