Nutrition is very important if you want to save or improve your health and health of your loved ones.

You don’t have to count the colorful pills, just take a shopping bag and go to the market instead of a doctor.

  1. FRESH IS HEALTHY

A large part of today’s diet consists of industrially processed foods – meat products, canned food, instant soups… Our advice is to use fresh ingredients – they will contain less sodium, guaranteed!

  1. COOK

If you prepare food in your kitchen more often, you’ll know what you eat. Besides the fact that you get to choose your food, you will choose the right amount of salt added to the food.

  1. ENJOY THE FRUITS AND VEGETABLES

Eat fruits and vegetables – fresh or frozen, with every meal if possible. Vegetables contain optimal amounts of sodium.

  1. MEAT AND MILK PRODUCTS CONTAIN LITLLE SODIUM

Choose less fatty meat, as well as skim milk or yogurt with a smaller percentage of milk fat. Try to eat cheeses that are less salty.

  1. INSTEAD OF SALT USE HERBS

Instead of adding salt to food, season it with the variety of herbs, garlic, wine vinegar, lemon juice etc…

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  1. SNACKS AND NUTS

Forget about the chips and flavored salty snacks. On the other hand, when you are buying peanuts, pistachios and other nuts, always check the label before buying.

  1. ADJUST YOUR TASTE TO YOUR HEALTH

Gradually decrease the amount of salt you’re using for seasoning, and little by little your senses will learn the natural taste of food with different seasonings.

  1. PLEASE READ THE LABEL

Make sure that the label (table of nutritional values) says how much sodium is there per 100 g. Many foods have expanded their range of products and labeled it with “no salt” or “less sodium”. Look for them!

  1. MEALS IN RESTAURANTS

You can ask your waiter for less salt in your desired dish, or you can even ask for the salad dressing to be on the side, so you can more easily control yourself and how much you will eat.

  1. WATCH OUT FOR THE TOPPINGS

Foods like ketchup, soy sauce, olives, pickles, salad dressings and the like, contain a lot of sodium. Try to find these products with less sodium.

  1. INCREASE POTASSIUM INTAKE

Consuming foods high in potassium can lower your blood pressure. Potassium is found in vegetables and fruits such as potatoes, tomatoes, beans, bananas…

Eating fruit will provide many positive effects to your health. People who regularly eat more fruit have a much lower risk of developing certain chronic diseases.

  1. MAKE A FRUIT REMINDER

Keep a bowl of fruit on the dining table as a constant reminder that you have a healthy snack in your home for yourself or your family. Set some juicy fruits as your desktop background at work, that will distract you from snacks and fast food.

  1. VERSATILE AND TASTY

Buy fresh fruits while in season. Besides being cheaper, it is the most delicious and also the healthiest. If you’re making cakes and pastries choose recipes with fruit and reduce the total amount of sugar listed in the ingredients.

  1. DO NOT FORGET TO EAT FIBRE

Let your choice be the fruit rather than fruit juice, primarily because of the health benefits dietary fiber provide, which you cannot get with the juice.

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  1. SET A GOOD EXAMPLE FOR CHILDREN

Eating a variety of fruits daily will tell your children that you are making good fundamentals and principles of proper nutrition.

  1. INCLUDE FRUIT IN YOUR BREAKFAST

Dried fruit is an ideal choice for healthy cereal breakfast. You should make your pancakes with fruit jams and fresh fruit, instead of chocolate toppings. Make some nice fruit juice or fruit yogurt that will go great with a sandwich (you can make it in a blender).

  1. FRUIT “SPECIAL PRICE”

Whenever you find a discount for a frozen, canned or dried fruit, buy it and keep it just in case for when you run out of fresh fruit in the house.

Nutritionists recommend that we should increase the use of vegetables in the diet, especially dark green leafy vegetables such as broccoli, cabbage, kale, and cauliflower, because they prevent many diseases, especially some forms of malignant diseases.

  1. DISCOVER THE QUICK COOKING

Cooking fresh or frozen vegetables by steaming or in a microwave oven is an easy and fast way to refill your plate with a healthy food that nutritionists recommend.

  1. CHOOSE MULTICOLORED VEGETABLES

“Color” your plate with red, orange and dark green vegetables. Fruits with bright colors are rich in vitamins and minerals. More often serve vegetables such as eggplant, tomatoes, carrots and broccoli.

  1. CHECK THE FREEZER

Frozen vegetables are quick and easy to prepare, and are just as healthy as fresh. Make a quick side dish with frozen peas or green beans, or add sweet corn to salad.

  1. CANS ARE OK!

Do not avoid cans – they are easy to store and can help you make a meal of vegetables when you “get short” with fresh or frozen veggies. Choose a place in the pantry where you will keep cans of tomato sauce, red beans, peas etc.

  1. MULTICOLOR SALADS

Refresh a bowl of green salad with some other vegetables such as red beans, red pepper, corn, purple cabbage and grated carrot.

  1. HEALTHY MEAL “WITH A SPOON”

Vegetable soups are quick and easy to prepare and they are very healthy, so it is advisable to include them in your daily menu.

  1. VEGETABLES “ON DEMAND”

If you’re having lunch or dinner in a restaurant, ask if it is possible to replace French fries with a serving of steamed vegetables.

  1. THE RECOMMENDED MIX

Onions, garlic, peppers, tomatoes, broccoli… Versatile and colorful vegetables in one meal will help you go throughout the day!

  1. MAXIMUM TASTE – LOW PRICES

Vegetables, as well as fruits, are best to buy when the season is in full swing, whem they are the tastiest, healthiest and cheapest. Try with supermarkets – you will surely find in at least one of them some vegetables “on sale”. It is also possible that you can get cheaper vegetables by nearby local farms because this way you’re buying directly from the producer.

Bread and whole grain products should be the main ingredient in the daily diet. They are excellent source of carbohydrates, fiber, protein, vitamins and minerals. They have an important role in the fight against many diseases, including obesity, diabetes, cardiovascular disease and some malignancies.

  1. MAKE EASY CHANGES

In order to consume enough of just replace some ordinary products with the healthier ones, such as whole-grain bread instead of white bread, prepare pilaf with brown rice instead of glazed and use integral pasta.

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  1. SAVE TIME AND MONEY

When you have some spare time on your hand, cook the bulgur wheat or barley and freeze it. That way you’ll have a healthy snack that takes only a few minutes, defrost in the microwave and it’s ready to serve.

  1. ALWAYS READ THE LABEL

Keep in mind that proper nutrition is very important in order to intake sufficient amounts of dietary fiber. Good sources include 10% to 19% RDA – recommended daily allowance while excellent sources of fiber include over 20% of the RDA.

The best sources of calcium in foods include milk and other dairy products, where the fat content does not significantly influence the content of precious minerals for proper growth of children and bone health in children and adults.

  1. LESS FAT

Consume skimmed or semi-skimmed milk and dairy products. They contain less than 1% fat. If you currently drink whole milk, gradually switch to semi-skimmed and then skimmed milk. This change will reduce the intake of calories, but will not affect the amount of calcium.

  1. CHEESE INSTEAD OF MILK

Milk and yogurt contain more calories and less sodium than most cheeses. Also, today in almost all types of milk and yogurt vitamin D is added.

  1. LESS FAT AND CALORIES

Cheese made from skimmed cow’s milk (“cottage cheese”) is a good choice for anyone who cares about nutrition. It is low in calories and low in fat, which means that it can be used in the daily diet.

  1. SMALL CHANGES TO GREAT BENEFITS

Don’t use low-fat milk just for breakfast to mix it with cereal, remember to use it also when you’re making preparing salad dressings, casseroles or make a sauce with the sour cream.

  1. SWEETS, WITH CAUTION!

Flavored fruit yoghurts, puddings and similar snacks contain a lot of sugar which has no medical value. Do not forget that you need nutrients and not empty calories.

  1. YOU SHOULDN’T DRINK MILK?

If you are lactose intolerant, try lactose-free milk or soy milk. In order to ensure enough calcium for your body, check the label to make sure have consumed about 300 mg of calcium.

Proteins are the basic building block of our body, and since we cannot create reserves in the body, they must be taken daily, throughout our whole lives.

  1. PROVIDE PROTEINS – IN DIFFERENT WAYS

Every week consume food that is rich in protein. Experiment with cooking, make the main dish with proteins of plant origin – beans, soy, nuts… because they are naturally low in saturated fat and rich in fiber.

  1. EAT SEA FISH TWICE A WEEK

Instead of the usual types of meat you should at least twice a week have a saltwater fish on your menu. Today it is much easier to find fish from cold seas, very rich in essential nutrients. The ratio of fat and protein in the fish meat is far better – 1 gram of protein has much smaller amounts of fat, which makes it irreplaceable in all kinds of diets.

  1. AS LESS GREASY AS POSSIBLE

Select the kind of meat that has the lowest fat content (poultry, fish, veal). When preparing meat, remove any visible traces of grease. It is known that 1 g of fat releases twice as much energy than protein and carbohydrates.

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  1. TASTY AND HEALTHY

Deep-fried meat at high temperatures is not considered as desirable way of making food. Baking in the oven at dry heat with a minimal amount of fat is acceptable. Try grilling or cooking meat without adding fat.

  1. ONE EGG EVERY MORNING

One egg a day does not increase the risk of cardiovascular diseases, and is an excellent source of protein because it contains all the essential amino acids. Eggs are a good source of lecithin and choline, which are important in maintaining the health and function of the brain. Eggs contain iron, lutein, vitamin B group, vitamin D and E. Since only the yolk contains cholesterol, you can make omelets and scrambled eggs with a combination of one or two egg yolks and twice as many egg whites.

  1. ALPHA IS OMEGA!

It is recommended that foods rich in omega-3 fatty acids, such as mackerel, sardines, tuna, trout or salmon, are eaten at least twice a week in order to achieve a positive impact on cardiovascular health, blood vessels, brain function and vision.

  1. HEALTHY FAT COOKING

If it’s possible, for cooking you should use oils that are rich in monounsaturated fatty acids – primarily the olive oil, rapeseed oil and stone fruit oil. Limit the use of saturated fats, found in butter, fatty meats and tropical oils because they raise blood cholesterol levels.

  1. SMELL AND TASTE OF THE MEDITERRANEAN

Olive oil has an extraordinary chemical composition and it is beneficial for our health. It contains the optimal ratio of essential fatty acids and vitamins that act preventively in heart diseases and blood vessel diseases. It also reduces the risk of gastritis and ulcers, and has a positive impact on the growth and development of children.

  1. WATER IS THE SOURCE OF LIFE

For the good functioning of the organism it is necessary to consume between one and two liters of water. Physically active people and athletes should consume liquids before, during and after the activity. In this way we reduce the risk for many health problems with the kidneys, digestive organs, heart and blood pressure, and it is good for mental health.

  1. DESSERTS FULL OF EMPTY CALORIES

Because sugar has no other nutritional benefits besides energy, we call it “empty calories“. Therefore, whenever possible, replace it with other, less harmful kind of sweeteners. There are a large number of safe substitutes for sugar.

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  1. MYTHS AND MISCONCEPTIONS

Artificial sweeteners have an important role in the regulation of body weight, and regulation of blood sugar levels for diabetics. But there are many misconceptions about artificial sweeteners. The fact is that sweeteners are commonly tested and checked and then added to foods, and today you can safely say that they don’t increase the risk of cancer or other diseases and that the sweeteners are approved for use and fully safe for everyone, for pregnant women and for children.

  1. THE MOST IMPORTANT MEAL

Breakfast is the most important meal of the day and you shouldn’t skip it. It will provide your body with the necessary energy to start the day and it will prevent uncontrolled hunger.

  1. CALCULATE YOUR BODY MASS INDEX

Check your nutritional status by calculating your body mass index (BMI), dividing your body weight by the square of your body height (in meters). Normal body’s nutritional status is BMI of 18.5-25. Less or more values ​​than this limit means malnutrition or obesity.

  1. HOW BIG IS YOUR PLATE?

Portion size should be aligned with the energy needs of each person. Be physically active! Daily brisk walking will significantly contribute to the preservation and improvement of your health. Moderation is one of the basic rules of healthy eating. Enjoy a variety of foods, but let your portions be of reasonable size.

  1. SLOWLY BUT SURELY

The gradual change in eating habits is far simpler and easier than the rough, great changes, which usually last very short. Make a plan for a lifestyle change and you will be a step closer to health.

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is a health advocate, journalist and theologian. He is an outspoken internet activist who has contributed to many magazines and web sites. After years spent in digital marketing and online journalism he became one of the founders and editors at HealthyFitNatural.com. Combining knowledge and research with facts of modern science, Alexander continues to writes about alternative medicine and health benefits of nature. Unlike most writers he strongly believes that there's no magic pill that will lead you to long term health and beauty and that without effort, there can be no gain.

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