13 Simple Steps to for a Healthy Meal

Healthy Meal

Still can not switch to proper nutrition? Look at this clear and understandable turn-based scheme!

1. Scheme of classic correct nutrition

The first thing to remember is a clear standard PP scheme. It will help you to once and for all learn what and when to eat during the day. So, in the classic sense of healthy eating, we should have 5 meals.

Breakfast = complex carbohydrates and / or protein (oatmeal of prolonged cooking, guest berries or nuts, muesli without sugar, fruit smoothies, scrambled eggs, etc.). Sweet, if you want, is also best for breakfast and up to 12 days.

First snack = depending on the density of breakfast, it can be a guest of nuts, any fruit, a little dried fruit, whole grain bread with curd cheese, etc.

Lunch = carbs + protein + fiber. For example, buckwheat with baked chicken + vegetable salad.

Second snack = predominantly protein or slightly slow carbohydrates. The main thing, as in the first snack, is to monitor the volume of the portion. The snack should not be as big as dinner.

Dinner = protein + fiber. Chicken / meat / beans / eggs / cottage cheese + salad.

That's all! Very simple and working scheme of proper nutrition.

2. Make a shopping list.

Yes, you can as soon as you come to the store, and put the usual set of products in the basket. But! After all, we gradually switch to proper nutrition, so make sure that the list of purchases includes poultry, vegetables and fruits of different colors, greens, cottage cheese, whole-grain bread, eggs.

3. Buy more greens

In continuation to the previous paragraph - there should be a lot of greenery! It's not 2 feathers of green onions, but a full plate of different kinds of green salad. You will certainly understand the feeling of vivacity and freshness that these green "friends" will give you.

4. Do not go to a cafe and shops hungry

Well, with this point everything is clear. Each of us has sinned by the fact that too much unnecessary and unnecessary food is bought or ordered from hunger.

5. Replace the canned food with frost

Salted tomatoes, crispy cucumbers, pineapples from a jar are all tasty, but the amount of salt and preservatives should make you think. Instead, it's best to put a packet of frozen green beans and a mixture of vegetables in a basket. Modern fast shock freezing is useful and allows you to save vitamins from vegetables and fruits.

6, Stop eating the ready food!

Yes, yes, leave packages with pelmeni, frozen chebureks, ready-made dumplings and pancakes to someone else.

7. Give up white bread

If it's hard for you to imagine your dinner without it, then it's better to choose whole-grain flour, bezdozherzhevye pita bread and similar lightweight options.

8. Switch to natural sugar

Honey and fruits should replace sweets and white sugar in tea. The latter is not even worth thinking about! If the candy is still spent a few calories for digestion, then sweet tea instantly gets into the blood and breaks stability.

9. Try to refuse street and cafe food

Sitting with friends, of course, is not prohibited. However, it is better not to eat in the cafe more often than once in 2 weeks. But even so you can choose a more healthy and healthy food than before.

10. Buy small portions of "bad food"

At once to refuse from a bag of chips with beer it will turn out not at all, but to drink it with carrots is also a bad option. Therefore, in exceptional cases, once a month you can afford chips, but ... the smallest pack. Yes, the big one is cheaper and more profitable, but we want to please ourselves, instead of overeat.

11. Have a healthy meal in sight!

Apple, bananas, useful cereal biscuits is the place in the center of the table! Do not hide them deep inside the refrigerator. Let them always be in range.

12. Do not count calories!

If you think that proper nutrition is scrupulous counting of calories and weighing each gram, then you are mistaken. The only thing to take care of is the portion volume. Believe me, you will eat half the plate of spaghetti if you add a fresh vegetable salad to the ration.

13. Drink water

Standard advice, but very important and decisive! Be sure to take care that the body receives the right amount of pure liquid.

anwar

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