Ten Rules Of Healthy Eating
All of us we please them from time to time with the big and high-calorie pizza or a chocolate to tea. But it does not mean infringement of a healthy diet. Simply observe necessary rules, and you without remorse can sometimes resolve to yourselves something especially tasty.
1. Fruit and vegetables
Fruit and vegetables play a huge role in prevention of numerous diseases, but it is difficult to follow, that all members of a family received the five necessary portions of fruit and vegetables in day. Get skilled at to add imperceptibly fruit and vegetables in their daily diet. For example, a portion of a tinned string bean in a tomato, a spaghetti in a tomato sauce (which as 1 portion of vegetables), the glass of fruit juice, a table spoon of raisin together with corn-flakes for a breakfast, a small jar of tinned fruit for a dessert too is considered or a pizza with pineapple slices - all it is considered for one portion.
2. Choose correct cookies
On the average we eat on 11 kg of cookies a year is approximately 55 pickings! If you cannot refuse them, choose cookies with low level of fats.
3. 200 calories in snack
It can be a small hill of chips while you make a dinner, or popcorn at a cinema - it is impossible to predict how many time you have a bite for a day. But if you sometimes eat less calories, than is planned, and will leave for yourself some “the spare” calories, all these not planned snack will not bring so much harm. For example, use low-calorie margarine, instead of oil; eat fruit for a dessert instead of something fatter, etc.
4. Concentrate on meal
Pit Koen, the founder of a motivational way of growing thin, assures that behind meal never it is impossible to read, watch TV, talk or work. You focus attention that do, and the meal leaves on the second plan. As a result you inevitably will eat more than it is necessary, thus and not taste a dish and remain hungry and dissatisfied.
5. Accept multivitamins
More and more researches prove advantage of reception of vitamins in tablets - even for people who keep to the balanced diet. One tablet will damage in the morning nothing, but you can be quiet for the health if you will not manage to eat well for a day. Recent Canadian researchers have shown that at the people regularly accepting multivitamins, the immune system is much better, and they are steadier before cases of flu.
6. A sweet life
Anna de Loy, the professor of the Edinburgh College, long time was engaged in researches of various diets, and has found out that the diets, allowing using during a diet sweet are not less effective, than very strict diets, and thus they it is much more pleasant also than them to adhere easier. Many sweets do not contain many fats, as for example, a toast from not sifted flour with jam or honey, corn-flakes with sugar or wafers with a maple syrup.
7. Carbohydrates
Eat more products rich with carbohydrates (macaroni, a string bean, lentil, oat-flakes, an oats, fruit and bread with kernels). Researches have shown that the products rich with carbohydrates stimulate insulin, a hormone, helping to reduce quantity of fats in an organism and preventing diabetes.
8. Cut off a portion
Do not tempt it in the big portions - it is not necessary to eat more than it is necessary and then it would be desirable. The best way to reduce a portion - to spend in shop as much money, how many usually, but to buy better products which are usually more expensive. For example, buy a small slice of soft good meat, than 4 fat sausages are better. Or use small plates on which and the small portion will look enormous.
9. Choose correct half-finished products
Now there is a set of the ready frozen half-finished products which it is necessary to warm up houses only. Attentively read the information on boxes and choose not so fat and high-calorie products. Be guided on:
# less than 20 gram of fat
# less than 5 gram of saturated fat
# less than 400 kcal (to it pay attention if you adhere to a diet)
# the low maintenance of salt. For women it is recommended to eat in day no more than 5 г salts.
10. Buy only that is necessary
Begin the correct policy of purchase of products in shops, and the beginning will be necessary to a healthy way of life. Two third of cart in a supermarket needs to fill with vegetative products (one third - vegetables and fruit, second third - bread, macaroni, rice, bean and a potato). Last third should consist of fresh meat, fish and low-calorie dairy products.