1- Scheme of the classic proper nutrition
The first thing to remember is a clear standard PCB layout. It will help you learn once and for all what and when to eat during the day. So, in the classic sense of a healthy diet, we should have 5 meals.
[• Breakfast = complex carbohydrates and / or protein (long-cooked oatmeal, berry or nut guest, sugar-free muesli, fruit smoothie, scrambled eggs, etc.). Sweet, if you like, is also best eaten for breakfast and until 12 noon.
• First snack = depending on the density of the breakfast, it can be a guest of nuts, any fruit, some dried fruit, a whole grain loaf with curd cheese, etc.
• Lunch = carbohydrates + protein + fiber. For example, buckwheat with baked chicken + vegetable salad.
• Second snack = mostly protein or some slow carbs. The main thing, as in the first snack, is to monitor the serving size. A snack shouldn’t be as big as lunch.
• Dinner = protein + fiber. Chicken / meat / beans / eggs / cottage cheese + salad.
That’s all! A very simple and working correct nutrition scheme!]
2- Make a shopping list.
Yes, you can come to the store as soon as possible and put the usual set of products in the basket. But! After all, we are smoothly switching to proper nutrition, so make sure in advance that the shopping list includes poultry meat, vegetables and fruits of different colors, herbs, cottage cheese, whole grain bread, eggs.
3- Buy more greens
Continuing to the previous point – there should be a lot of greenery! This is not 2 green onion feathers, but a full plate of different types of green salad. You will definitely understand the feeling of cheerfulness and freshness that these green “friends” will give you.
4- Don’t go to cafes and shops hungry
Well, with this point everything is clear. Each of us has sinned by buying or ordering too much unnecessary and unhealthy food because of hunger.
5- Replace canned food with freezer
Salted tomatoes, crunchy cucumbers, and canned pineapples are all delicious, but the amount of salt and industrial preservatives should make you wonder. Instead, it is best to put a pack of frozen green beans and a mixture of vegetables in the basket. Modern quick shock freezing is beneficial and allows you to preserve vitamins from vegetables and fruits.
6- Stop eating cooked food!
Yes, yes, leave the bags with dumplings, frozen pasties, ready-made dumplings and pancakes to someone else.
7- Give up white bread
If you find it difficult to imagine your dinner without it, then it is better to choose whole grain flour, yeast-free pita bread, and similar lightweight options.
8- Switch to natural sugar
Honey and fruit should replace candy and white sugar in tea. The latter is not even worth thinking about! If the candy still takes a few calories to digest, then sweet tea will instantly enter the bloodstream and break stability.
9- Try to avoid street cafe food
Gatherings with friends, of course, are not prohibited. However, it is better not to eat in a cafe more than once every 2 weeks. But even so, you can choose healthier and healthier food than before.
10- Buy small portions of “bad food”
Not everyone will be able to immediately refuse a bag of chips with beer, but drinking it with carrots is also a bad option. Therefore, in exceptional cases, once a month you can afford chips, but … the smallest pack. Yes, big is cheaper and more profitable, but we want to please ourselves, not overeat.
11- Make healthy food visible!
Apples, bananas, healthy cereal cookies are right in the center of the table! Do not hide them inside the refrigerator. May they always be within reach.
12- Don’t count calories!
If you think that proper nutrition is all about meticulously counting calories and weighing each gram, then you are wrong. The only thing to worry about is serving size. Believe me, you can fill up half a bowl of spaghetti if you add fresh vegetable salad to your diet.
13- Drink water
Standard advice, but very important and decisive! It is imperative to ensure that the body receives the right amount of clean fluid.