How to eat properly in the 21st century and healthy. Part two
- Avoid shop sweets(
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Confectionery is converted to empty, so they provide the body with the same amount of energy that the surplus is stored in fat form. Shop sweets do not - virtually no nutrients.
Excessive intake of sugar can lead to the development of the body, tooth decay, disturbances in the level of glucose in the blood and, as a result, diabetes. Therefore, the most effective consumption and confectionery should be limited, for example with stevia.
- Use salt as little as possible
According to the WHO recommendations, the daily intake of sodium chloride should be 5 grams (small spoon). It turns out that the average salt consumption in Poland is as much as 15 grams per person per day! It follows from the fact that salt product in food products as a food. Large amounts of sodium chloride are used in the course of use - for which we already have an influence.
Therefore, try not to salt, until you do not season the dishes with spices. Unique excessive consumption of smoked, preserved and highly processed products.
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- Change frying to baking
We all like to taste food products.
However, it does not mean healthily at all:
One tablespoon of oil for up to 90 empty, absolutely unnecessary calories. Think about how many such spoons you added last time frying something in the pan?
During frying, strongly carcinogenic compounds are formed. The more "scorched" skin is, the more there is.
Most people can not record and do not know what oils to use and what their smoking temperatures are.
The simplest solution to all these problems is to change to roast or reduce frying to a minimum.9. Limit the maximum meat consumption
The benefits of eating large amounts of meat are very small compared to the damage they can do. This is mainly about increasing the risk of developing lipid disorders and atherosclerosis, some cancers, diseases of the cardiovascular system or chronic acidification of the body.
In Poland, we eat meat very often in the form of MSM (mechanically separated meat) and low quality preserves, which is particularly dangerous for our health.
Of course, you do not have to switch to vegetarianism right away. If you like meat and you can not imagine life without it, simply eat it less often and choose only lean, high-quality products.
- Change your eating habits
Putting all the principles of healthy eating into your life can seem very difficult. After all, few people are able to turn their menu upside down overnight and suddenly start eating 100% healthily.
As the wise proverb says, "Rome was not built at once". Therefore, as a dietitian, I recommend that you make changes as little invasively and with small steps. At the beginning you can do it on the principle of "challenges" that you can (do not have to) do whenever you feel like it.
Here are a dozen of my proposals for "healthy challenges":
do not add sugar to tea and coffee,
do not add salt to the vegetables on the sandwich,
instead of frying a dinner for a cutlet, bake meat in the oven (do not forget to add your favorite spices),
prepare a filling and healthy breakfast,
prepare a healthy lunchbox for work / school,
prepare a light salad for dinner,
prepare a healthy dinner for the whole family,
prepare a healthy dish of leftover food,
prepare a delicious and healthy cake for the weekend,
make yourself a delicious and healthy fruit cocktail replacing sweets,
make a delicious sandwich paste instead of cheese or cold cuts,
try to eat 5 meals a day regularly.
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