Eating healthy is healthy, tasty and easy. The main thing is to part with harmful stereotypes and set priorities correctly. Shall we begin?
1. Eating right is very expensive
Let’s be honest, the level of affluence is important, but not decisive. In order to eat properly, there is no need to buy expensive “organic” products or trendy “superfoods”.
What is our situation? Products that should form the basis of a healthy diet are affordable. These are whole grains, dairy products, poultry, fish, legumes, vegetables and fruits.
In Ukraine, preference is given to products with a high content of saturated fats, with an excess of sugar and salt, as well as flour products and potato dishes, which, in turn, leads to excess weight, diabetes and diseases of the cardiovascular system. And if we replace sausage with chicken and turkey, yogurts with additives with kefir and cheese, sweets and pastries with fruits and berries, sweet carbonated water with pure water, we will not only save money, but also take a step towards health.
2. Healthy eating means giving up your favorite dishes
Perhaps, this is one of the most harmful mistakes that can completely discourage the desire to change eating habits.
Strict restrictions and prohibitions will lead to disruptions. So don’t rush to extremes.
If you have already started consciously choosing foods and eating right, you can sometimes allow yourself not very healthy food, but only in moderation. After all, improper nutrition, abuse of sweets and insufficient amount of dairy products cause a lack of important minerals and vitamins in the body. Yes, in Ukraine, for this reason, there is a deficiency of calcium, magnesium, as well as vitamins A, C and E in adults and children.
3. Healthy nutrition is difficult and boring
In fact, there is no need to complicate your life and engage in scrupulous calorie counting. To begin with, just change the accents. Never skip breakfast, eat a full lunch, reduce the number of unhealthy snacks and don’t overeat at night. By the way, one of the most frequent causes of overweight in adults in Ukraine is high-calorie dishes eaten in the evening. how to be
Take as a rule: as many “raw” products as possible in the diet during the day.
Try to eat about 400 g of vegetables and fruits and include them in all the dishes you prepare. Reduce the amount of saturated fats (fatty meat and fatty dairy products) and trans fats (semi-finished products). Don’t put a salt shaker on the table.
In Ukraine, salt is used 2 times more than the norm! The norm recommended by the World Health Organization is 5 g (no more than 1 teaspoon of salt per day). And to give food a brighter taste, use spices, seasonings and lemon juice instead of salt.
Avoid ready-made sauces, mayonnaise and ketchup. They can be replaced with a mixture of yogurt and greens.
Sugar, including in sweets, pastries, and drinks, should be limited to 50 g per day for adults, and this amount should be reduced for children.
Myth 4. Healthy food is fresh and tasteless
Most often, this is what fans of fast food think. Such food “deceives” the taste buds and is addictive. The taste of home-made food may seem fresh after it. But this process is reversible. If you stop eating fast food and semi-finished products, then over time you will definitely learn to enjoy the taste of natural products.
By the way, the modern diet is very poor in vegetable protein. Therefore, nutritionists advise to include dishes from legumes, seeds and whole grains in your menu more often.
Myth 5. Eating right means standing by the stove all day
Cutting sausage sandwiches for breakfast or heating up semi-finished products for dinner is, of course, faster than preparing porridge, stewed vegetables or a fresh salad. But not much. But the result is health and longevity.
Did you believe in all these myths?