Guide healthy eating

Guide to healthy eating

Learn to read labels!

Sometimes is misleading what it says on the cover page of the product. For example: a yogurt with 0.5 percent of fat. Does this mean that it is suitable for us? Let’s look at the ingredients, since such a product often contains a lot of sugar. It may also be the exact opposite thing. Those components, which are written first, are the most on the product and so on until the last component which is the less in the product.

Without added sugar

Does this mean that the product does not contain sugar? Here is an example: 100-percent pineapple juice, where it says ‘no added sugar’. It contains 9.6 grams of carbohydrate of these 9.4 grams of sugar. No added sugars, does not mean that the product is sugar-free, but only that it contains natural sugars, which have essentially the same effect on the body in terms of increase in insulin than regular sugar.

Do not drink calories!

Watch out for juices, cola and other such drinks and instant coffee. These drinks contain a lot of sugar and some even salt. In order to disguise the taste of salt, it is necessary to add more sugar, resulting in fluctuations in blood sugar as well as our well-being. In one deciliter of cola is so much sugar as the two pouches of sugar that you get in the bar next to the coffee.

Speed ​​up your metabolism

How? The first step is to have every day from 4 to 6 balanced meals – about every 3 hours. Do not skip breakfast. Metabolism is also promoted by green tea, coffee, and spices such as chili, cayenne pepper and high-quality protein. How to speed up metabolism.

Plan your meals and keep track of them!

Like everything else in life, for which we want to succeed and we must carefully plan, is the diet plan also a key importance in determining the healthy diet. Only in this way, we know what we have entered into the body too much and what too little.

Do not forget the water!

Our body is composed mostly of water, so there is no need to stress the importance of it in our body. It is recommended to drink 2 to 4 liters of water per day.

Choose natural instead of processed carbs

Processed carbohydrates are all the ones that are nicely waiting packaged in a trade store for us, while the unprocessed carbs are fruits, vegetables, cereals such as buckwheat, millet, quinoa, amaranth, etc. Choose natural sources of starchy carbohydrates and fruit in the first half of the day (i.e. cereals, bread, fruit) or around the time of training (before or after) and fibrous carbohydrates in the second half of the day (green vegetables).

Note GI of carbohydrate foods

Enjoy low GIdiet in a greater quantity and enjoy high GI-diet particularly during the pre-workout or after. It is possible to reduce GI-foods also by a combination of GI-food and a quality of fat or protein.

Pay attention to the balanced selection of acid and alkaline foods

Our diet is mainly dominated by acidic foods, which have a negative impact on our health and wellbeing. This is all processed food, too much carbohydrate, protein and sugar. Among the basic food include fruits, vegetables, mineral products; lemon works great on the body.

Avoid fat, but not all

Healthy fats do not affect the obesity, the exact opposite! Avoid hydrogen vegetable fats (margarine, cookies, and pastries), animal fats and processed oil. In the food add cold-pressed olive oil, macadamia nut oil, pumpkin oil, evening primrose oil, fish oil or coconut oil.

Beware of salt

Most processed products contain large amounts of salt. Salt binds water and has a negative impact on our health. Instead of salting dishes enhance the taste with different herbs and spices. Experiment with a wealth of spices. Instead of processed refined salt rather use genuine sea salt or Himalayan salt in moderation.

Always enjoy fruits on an empty stomach and before meals

Otherwise, there is fermentation in the stomach, poor digestion and poor recovery. It is wise to eat at a time only one type of fruit.

Do not overload with food

Do we really need large supplies of food at home in the closet? Plan food purchases and do not supply home stocks. Never go to the store hungry with food, because in shopping carts appear too much food that is not needed or low-quality processed foods, full of sugars, salts and fats.

Fibers are important

Fibers represent an important role for the normal functioning of the gut, although they have no nutritional value. The recommended amount is 30 grams per day, most of them in fruits, vegetables, legumes, cereals and bran.

Choose a quality source of protein

Proteins are essential for our body because they are the building blocks of our body and act in the reconstruction of body tissues and organs. Select lean chicken or turkey meat, fish, eggs, lean curd.