Still can’t move on to proper nutrition? View this clear and understandable step by step plan!
1. The classical scheme of proper nutrition
The first thing to remember is a clear standard scheme PP. It will allow you once and for all to learn what and when to eat throughout the day. So, in the classic sense of a healthy food we should have 5 meals.
B = Breakfast of complex carbohydrates and/or protein (oatmeal, long cooking, the guest of berries or nuts, muesli without sugar, fruit smoothies, scrambled eggs, etc.). Sweet, if you want, also it is best to eat it for Breakfast and up to 12 days.
First snack = depending on the density of Breakfast, it can be the guest of nuts, any fruit, some dried fruit, whole grain bread with curd cheese, etc.
Lunch = carbs + protein + fiber. For example, buckwheat with roasted chicken + vegetable salad.
Second snack = mainly protein or carbs a bit slow. Importantly, as in the first bite, to monitor the amount of servings. The snack should not be as large as lunch.
Dinner = protein + fiber. Chicken/meat/beans/eggs/cottage cheese + salad.
That’s all! Very simple and working model proper nutrition.
2. Make a shopping list.
Yes, you can as before come to the store, and add to the cart the usual set of products. But! We’re gradually moving on to proper nutrition, so be careful that the shopping list was meat, poultry, vegetables and fruits of different colors, greens, cheese, whole wheat bread, eggs.
3. Buy more greens
In continuation to the previous point, green should be a lot! It’s not 2 feathers green onions, and a full plate of different types of lettuce. You will definitely understand the feeling of vitality and freshness, which will give you the green “friends”.
4. Do not go to cafes and shops hungry
Well, this point is clear. Each of us have sinned to the fact that hunger is bought or ordered too many unnecessary and unwholesome food.
5. Replace the canned freeze
Pickled tomatoes, crisp cucumbers, pineapples from the banks - it’s all delicious, but the amount of salt and preservatives production should make you think. Instead, it is better to put in the basket a pack of frozen green beans and mixed vegetables. Modern fast shock freezing useful in enabling to keep the vitamins from vegetables and fruits.
6, Stop eating cooked food.
Yes, packages of dumplings, frozen pasties, ready-made dumplings and pancakes leave to someone else.
7. Discard the white bread
If you find it hard to imagine my dinner without him, it is best to choose whole-wheat flour, yeast-free pitas and such lightweight options.
8. Go for natural sugar
Honey and fruit to replace the candy and white sugar in tea. About the latter should not even think about! If the candy will still be expended a few calories to digest, then sweet tea will instantly enter the bloodstream and disrupt stability.
9. Try to abandon street-kapesni food
Gatherings with friends, of course, not prohibited. However, it is better not to eat out more often than every 2 weeks. But it is possible to choose more healthy food than before.
10. Buy small portions of “bad foods”
Immediately abandoning the bag of chips with the beer will not be for everyone, but drinking it with a carrot - too bad option. Therefore, in exceptional cases once a month, you can afford the chips, but…the small pack. Yes, much cheaper and more profitable, but we want to enjoy myself and not overeat.
11. Let healthy food is in sight!
Apples, bananas, wholesome cereal cookies the place in the center of the table! You shouldn’t bury them at the back of the fridge. May they always will be in the reach.
12. Do not count calories!
If you think that proper nutrition is scrupulous counting of calories and weighing every gram, you are wrong. The only thing you should care is the amount of portions. Believe me, you will eat half a plate of spaghetti, if you add to the diet fresh vegetable salad.
13. Drink water
Standard advice, but very important and decisive! Definitely need to ensure that the body receives the right amount of clean fluid.
