Many people today with this obesogenic environment that surrounds us, although they do not eat badly at all, they do have certain habits that increase the chances of getting sick and generate pathologies such as obesity, type 2 diabetes, cancer, etc.
Therefore, below we are going to discuss seven steps that can help you have better eating habits.
Eat a serving of vegetables and/or fruit at each meal
Many people do not like or find it difficult to introduce vegetable foods such as vegetables or fruits. These types of foods are very good for health because have large amounts of beneficial nutrients such as vitamins, minerals, fiber, phytonutrients, etc.
If it is difficult for you to introduce fruits and vegetables in their whole form (which is the most recommended), you can introduce it in a more processed form such as gazpacho (you can also make gazpacho with fruit). Or, to hide the flavor a bit more, introduce fruit in other dishes such as the orange in a salad.
Introduce more protein
Proteins perform many functions in our body. It no longer has to do with losing body fat or gaining muscle mass, but we need them for the repair of all our tissuesin the formation of hormones, etc.
The recommendation is usually 0.8 grams per kilogram of body weight, an amount that for the vast majority of the population It is insufficient. It is also not necessary to take the consumption to 2 grams per kilogram of body weight.
A sufficient intake would be 1.2-1.4 grams per kilogram of body weight. And, if possible, introduce the same amount of protein in each intake, although it is not necessary to be so precise either.
Reduce consumption of processed sugar
It is not only useful for us to introduce what can benefit us, but it is also remove what can make us sick. When I mention that we remove sugar, I am not referring to those foods with a good food matrix such as fruit, but to foods such as breakfast cereals, cookies, etc.
Industrial sugar has serious consequences for people’s health, such as an increase in blood pressure, an increase in the chances of suffering from type 2 diabetes, etc.
Reduce alcohol consumption
The consumption of alcohol, whatever the amount, it is harmful to the body. We must bear in mind that alcohol is a poison that when we ingest it, our body gives high priority to its excretion.
Alcohol is one of the substances that kills the most people in the world and its consumption is totally linked to many types of cancer such as the colon or stomach.
Don’t drink fruit juice
Although fruit juices are not so bad per se, they can increase the chances of having problems related to body weight. That is, by introducing high-calorie foods in liquid form, it can lead to overweight and all that it entails.
If you want to eat fruit, the best thing is that you consume it in its entirety to, above all, benefit from all the properties that fiber has.
keep a schedule
By keeping a schedule we do not mean that you have to eat every two or three hours as bodybuilders do, but that you maintain a healthy and patterned eating habit.
For example, if you feel good eating five meals, you don’t need to start intermittent fasting because you think it’s better. On the other hand, if you are a person who usually does intermittent fasting, you do not need to start including more intakes just because.
If you have a good eating schedule and feel good about it, stick with it. On the other hand, if you have a lack of control, it is most likely that you will start to introduce more processed foods because after all they are faster to prepare and eat.
Although rest is not directly related to eating, it is indirectly. Our brains have their impulses when it comes to eat processed foods because he knows that they have a lot of energy and that is something that benefits him at an evolutionary level, but those impulses they are inhibited by our prefrontal cortex.
A bad rest makes the impulses of our brain stronger and our ability to inhibit them decreases. Therefore, if you want to feed yourself better, you have to rest well.
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