Choosing healthy foods means taking a close look at our current eating habits to make small changes that will later transform into new habits and better nutrition. The key is that these modifications are sustainable, real and possible.
The first thing to take into account, according to the nutritionist Carolina Rosetton in dialogue with Rafaela Noticias, is that changes in diet are feasible at any stage of life. He also emphasized the idea that adopting a gradual approach is more effective than waiting for drastic transformations. “Changes must be sustainable, real and possible,” he stressed.
“What we most recommend is to optimize the time in the moments where I have a little more free time, let’s say weekends. Grab and cook various vegetables on a griddle, cook them and have them fried,” he shared.
Getting organized is the key to having a healthy diet Movida San
Five tips for incorporating healthy eating into your daily routine
– I reduced the foods with more calories
Start with foods high in fat and sugar.
– Instead of refined flour breads, cereals, flour tortillas, I chose 100% whole wheat bread, cereals, corn tortillas
– Instead of sodas, fruit juices, choose sparkling or still water with lemon, lime or small pieces of fresh fruit
– Instead of white rice, noodles, potatoes, choose brown rice, quinoa, millet, whole wheat pasta, soba noodles, sweet potatoes or omit all and double the amount of vegetables
– Instead of cakes, sweet cookies, pies, doughs, ice cream I chose fresh fruits, frozen fruits (red fruits, bananas, mango have a creamy texture that provides satiety), low-fat yogurt with fruits.
– Instead of mayonnaise, salad dressings, sauces, sour cream, choose mustard, mashed avocado, low-fat salad dressings, sauces, lemon juice, low-fat natural yogurt
– Learn to know what you eat
It is important that you know what is in the food you are eating. When you shop, take a moment to read the labels. Look at the ingredients and nutritional information so you can assess the calories, fat and sugar content of the food you buy.
A good strategy for a better choice of food is to lean towards less processed foods. All food tends to its best nutritional value the closer it is to its natural state or the less processed it is. You will also be consuming less fat, sugar and salt.
If you’re craving ice cream, trying to satisfy that craving with celery stalks probably won’t work. Perhaps it would work with Greek yogurt with berries, or frozen banana slices. But also feel free to treat yourself from time to time.
– Plan ahead
It’s easier to make better decisions when we plan ahead. When you have a meal and snack plan, the commitment to incorporating healthier options is greater and possible.
2023-08-14 10:00:07
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