15 Tips for Healthy Eating
We decided to write a post dedicated to all those who want to improve their eating style. One of someone’s good intentions is to cut out unhealthy foods and eat healthier, more consciously and naturally.
How To Improve Eating Style?
Here are some tips to improve your eating style without necessarily giving up taste:
Eliminate the white sugar (don’t buy it anymore!). And if you can’t do without it, replace it with whole cane sugar (such as Dulcita, Muscovado or Panela) or with agave syrup, rice or, even better, with rice malt / barley or with dried sugary fruit such as dates, figs, raisins, apricots. However, it is advisable and healthy to get used to less sweet tastes.
Banned carbonated and sugary drinks (and also those sweetened with synthetic sweeteners). These are empty calories that do not give any nutritional contribution and are among the main culprits of the increase in diabetes and obesity. Replace them with water and fresh squeezed lemon juice, fruit and vegetable juices, herbal teas (unsweetened) or fruit juices with no added sugar
Avoid saturated fats as much as possible, especially hydrogenated fats such as margarines, vegetable oils such as palm and canola oil. If you really can’t do without butter, or for dishes that necessarily require it, choose organic (or even better from malga) and use it only occasionally. Use cold-pressed extra virgin olive oil, sunflower, corn, rice or grape seed oil (depending on the type of use you have to make of it) also cold-pressed.
Replace refined grains with whole grains. Remember that whole grains must always be from organic farming. Do not limit yourself to pasta and rice, but range between the many varieties of cereals such as spelled, oats, barley, corn, khorasan wheat (kamut) and other similar products such as buckwheat, quinoa, sorghum, amaranth which moreover have the benefit of being naturally without gluten.
Increase the consumption of legumes by choosing them according to seasonality and your personal tastes. Consume them preferably in combination with cereals, as vegetable proteins, not as a side dish to meat or fish dishes.
If you are omnivorous, do not exceed in the consumption of meat, avoid pork and processed meat rich in preservatives (sausages, salami). Consume red meat in moderation and prefer white meats such as chicken, turkey, rabbit. Always choose organic meats or even better from small local breeders respectful of the physiological growth of animals, their health and able to offer them decent living conditions.
Increase your fish consumption by favoring fresh blue fish (sardines, sardines, anchovies, mackerel). Avoid fish from farms, especially if not organic.
Keep egg consumption by 3 per week. Eggs are an excellent source of protein, but without realizing it you can tend to overdo it. They are in fact contained in fresh pasta, baked desserts, creams and many other preparations. Always choose organic eggs from hens fed with controlled feed, which can lead a life according to natural rhythms and that we have the opportunity to happily scratch around outdoors.
Drastically limit your consumption of milk and dairy products. Breast milk is an excellent food for raising puppies, in fact cow’s milk is ideal for calves, not so much for humans, especially in adulthood.
Consume large portions of vegetables, especially vegetables chosen from those in season. Eat fruit for breakfast or as a mid-morning snack, not after meals. Smart idea: if you think you don’t have time to clean and prepare vegetables every day, get organized and find a weekly time to dedicate to this activity: clean, wash, and blanch the vegetables for a minute in boiling water, then freeze them already portioned and when using them, cook them as if they were fresh tips for healthy eating.
Avoid packaged products. Ready-made and prepackaged foods are undoubtedly practical and comfortable especially if you are in a hurry, but they are rich in preservatives, additives and are therefore to be banned or reserved for very rare occasions.
Reduce your salt intake and always choose whole sea salt (naturally rich in trace elements including iodine) or Himalayan salt. Instead, avoid the common refined table salt which consists only of sodium chloride to which iodine is artificially added tips for healthy eating.
Do not skimp on the use of natural aromas and spices that allow you to give nuances of taste and flavor to foods without exceeding in salt.
Include oil seeds in your diet. Sunflower seeds, flax seeds, walnuts, hazelnuts, almonds, cashews and many other seeds are often lacking in our diet, but it is worth eating some every day, preferably for breakfast or in salads. They are, in fact, a real mine of nutrients: vitamins, minerals, proteins and fats of excellent quality.
Buy organic food, if possible, at zero kilometer, preferably contact small producers who carry out their work in a responsible way, respectful of the land and the fruits it can give us.