In the pursuit of health and a good figure, we sometimes behave very radically. These are both grueling diets and hard exercise.
It turns out, that being healthier and slimmer is much easier and you do not need to torture yourself. British nutritionists give simple tips on how to easily become healthier and slimmer.
1. Eat less meat
Meat is an excellent source of protein, vitamins, and minerals, but the WHO recommends reducing its presence in the diet to less than 30% of total energy intake.
The World Health Organization has clarified: in general, the presence of pork and beef in your diet should be reduced to 500 grams per week.
Processed meat (sausage, ham) should be minimized.
2. Reduce the amount of salt
75% of the salt we eat is found in everyday foods – bread, canned food, cheese, semi-finished products, etc. As advised by the WHO, adults need to eat 6 grams of salt a day (teaspoon).
3. Eat more fiber
Fiber is essential for healthy digestion, but, can we boast that we eat it in the right amount?
The average daily intake of fiber, according to the U.S. Food and Drug Administration, should be 25-30 grams per day.
For example:
- a portion of oatmeal contains 7-10 grams of fiber
- half an avocado – 7 grams
- one pear – 5 grams
Now, you can calculate how much fiber you need to eat to replenish your body and health in general.
4. Reduce the sizes of your portion
It can be difficult, but overeating is one of the main causes of unhealthy eating.
The British Nutrition Foundation recommends eats 2-3 tablespoons of boiled rice or pasta, or one medium slice of bread – a carbohydrate serving. Your daily portion of cheese should not be larger than a matchbox. And of course, it makes no sense to choose healthy food and eat twice as much at the same time.
5. Eat in moderation
Well, what could be easier? If you focus on what you eat, you will eat less, but, at the same time, you can control the degree of satiety.
And from here – you can avoid overeating.
6. Choose healthy snacks
Slow-carb foods that contain less than 100 calories are good for really healthy snacks. You can bring an oatmeal bar with the lowest content of dried fruit, a banana, a small package of nuts.
The World Health Organization recommends one or two snacks a day.
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