Seven healthy eating tips

Eating healthy doesn’t have to mean giving up all the foods you love

Switching to a healthy diet doesn’t have to be an all or nothing scenario. You don’t have to eliminate foods you enjoy or modify your eating habits all at once since that usually only leads to cheating on your diet or completely giving up on your new lifestyle.

Here are seven tips to give your body the nutrient-dense fuel it needs while loving every minute of it:

Prepare your own meals: This tip should really top the list. Preparing your own meals is always cheaper than eating out. This way, you will be able to monitor the ingredients in your meal and control the sugar/salt intake.

Pick the right trans-fat: No more than 30 percent of your daily calories should come from fat. In order to obtain a daily maximum of 22 grams of saturated fat, mainly focus on “good-for-you” adipose food.

Cut back on sweets: Cut back on sugary drinks. On average, a 12-ounce can of soda has 10 teaspoons of sugar. Drink water when you are thirsty. Sipping water and cutting back on cakes, candies, and sweets helps to maintain a healthy weight.

Eat breakfast: Eating breakfast is a daily habit for "successful losers." Insulin sensitivity is higher after eating breakfast. When you eat more earlier in the day, your total caloric intake decreases.

Snack: Although snacks are part of a healthy diet, they can become a source of extra calories. Always keep moderation in mind. The goal for snacking is to keep the food between 150 to 200 calories. Always include the three macronutrients: protein, fat, and carbohydrates.

Think smaller portions: By serving your meals on smaller plates, you can trick your brain into thinking it’s a larger portion. If you don't feel satisfied at the end of a meal, add more leafy greens or fruits.

Count on calories: According to the National Institutes of Health, the average active adult woman needs about 1,800 daily calories; an adult male, about 2,200 to 2,400. If you’re sedentary, subtract up to 200 calories from your daily allotment. If you’re extremely active, add up to 400.

Remember that your daily food choices affect your health. You can make a fresh start following the few tips mentioned above.

LatinAmerican Post | Luisa Fernanda Báez Toro
Copy edited by Susana Cicchetto

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