10 Golden Rules for Healthy Eating Without Deprivation
Proper nutrition helps prevent cancer, heart disease, and other serious diseases and helps a person lose unhealthy excess weight
What kills the joy or disables trying to eat a healthy diet can turn stressful or boring, but it's great to be able to eat delicious meals while maintaining a healthy weight.
There is a lot of advice about the types of food you should eat and avoid, according to Boldsky, a health website. Proper nutrition helps prevent cancer, heart disease, and other serious diseases and helps a person lose unhealthy excess weight.
The report presents the top 10 rules for healthy eating, which are based on the best scientific advice on choosing foods to promote health, prevent diseases and maintain or lose weight, with the need to note that these guidelines apply to healthy people, and those who suffer from any health condition should consult their doctor Processor first
breakfast
Rule one: Make sure your breakfast doesn't exceed 300 calories. Thus, apples, oats, and soups can be eaten.
Rule number two: Breakfast should have at least 10 grams of protein and a small number of healthy fats and fiber. If your breakfast contains cereal, it should be whole grains, not refined ones. You can eat eggs, milk, yogurt, beans, and peanut butter to get healthy protein.
Lunch
The third rule: you must make sure that lunch does not exceed 400-500 calories. One of the simplest ways to cut calories in your food is to skip a second serving, use alternatives (eg reduced-calorie butter), use a small plate for lunch, and avoid watching TV while eating.
Fourth rule: The contents of lunch should be 50% of vegetables. And if the lunch consists of vegetables with rice, then half of the plate should be filled with vegetables only.
Dinner
Rule 5: Dinner should not exceed 400 calories. It is not recommended to eat a heavy meal at night.
Rule 6: Your dinner plate should also contain 50% vegetables (non-starchy vegetables like carrots, leafy greens, cabbage, pumpkin, cucumber, green onions, celery, tomatoes, peppers, mushrooms, broccoli, okra, eggplant, and cauliflower) plus 25% protein and whole grains.
snacks
Rule 7: When there is a gap of more than 3 hours between your main meals, you can enjoy a snack. But it should not exceed 100 calories. You can snack on popcorn, fruits, almonds, fruit juices, carrots with hummus, and apple slices with peanut butter.
Rule 8: Make sure your snacks contain healthy fats, fiber, and protein to keep you feeling full and reduce cravings while avoiding any processed foods.
Rule 9: You can treat yourself to your favorite food once a day if it does not exceed 100 calories.
Rule 10: If you crave processed foods, you can do it (only) once a month, or you can buy all the ingredients in their natural form and make them at home.
Additional Tips
• Hunger does not help you lose weight but can be counterproductive, leading to overeating.
• Limit monounsaturated fats and polyunsaturated fats, which are known as "good fats" because they are good for the heart, cholesterol, and overall health.
• Reducing the consumption of sodium and sugar.
• Eat meat and fish in moderation, as you can eat small pieces with a lot of vegetables.
• Do not eat until you are satiated.
• Reducing the intake of meals outside the home and ready meals.
• Drink water and fresh juices and avoid soft drinks and energy drinks.
For fun and benefit
Last but not least, enjoy your healthy eating and don't treat it as a "mission" or a "temporary phase". And eat in a way that the food you eat benefits you in the direction of a lifestyle based on healthy choices that will work in the long run.
And always remember, food should be delicious and nutritious and not just energy.