Here's how to eat healthy without harming the body
Tips for a healthy diet can be run by following a balanced diet. A balanced diet includes five food groups from carbohydrates to healthy fats.
Eating a balanced nutritional diet is one way to maintain health and reduce the risk of disease.
Below is the guide.
- Calculating calorie needs
Before designing a food menu, the most appropriate way to start a healthy diet is to identify calorie needs. Everyone has different calorie needs based on various factors, such as age to health conditions.
For example, obese people will have different caloric needs than healthy people who want to lose weight.
By getting the right number of calories from food and drink, the body gets the energy it needs. As a result, body functions will run normally, starting from thinking, pumping blood, to breathing.
So, before designing a diet to maintain weight, first identify the calorie needs so that the body continues to function properly.
- Regulate meal portions
In addition to calorie needs, another healthy diet that needs to be considered is regulating meal portions.
When you are on a diet, it does not mean you have to avoid various types of food. The reason is, all types of food are still needed by the body, it's just that you need to manage the portions of food properly.
Ideally, you can divide the plate into 4 sections consisting of:
a quarter for meat or protein sources,
a quarter for carbohydrates, and
the rest are green and colorful vegetables.
In essence, you need to adjust the portion of the meal with the principle of balanced nutrition. Don't forget to avoid fatty or high-sugar foods at dinner so you don't gain weight.
- Make a regular meal schedule
Many people believe that skipping meals can help you lose weight fast. In fact, this is not true. Every meal is important as a way of living a healthy diet.
Skipping meals actually makes the body feel hungry quickly, blood sugar fluctuates drastically, and stress.
If you want to reduce food portions, you can divide 3 large meals into 6 meals throughout the day with small portions. The key, you still need to avoid high-fat and high-calorie foods.
Also, make sure not to skip breakfast with foods high in protein and fiber. This is so that the body feels full longer until lunch time arrives.
- Eat slowly
Eating slowly turns out to be part of a safe way to have a healthy diet. This method sometimes makes you feel full faster.
Launching Harvard Health, experts report that a full stomach is part of a person's eating satisfaction factor after eating.
This satiety factor was also triggered by the brain. The reason is, the brain also needs a series of signals from digestive hormones secreted by the digestive tract.
Meanwhile, eating too fast actually does not give the body enough time to send these hormonal signals. As a result, you may continue to eat because your stomach is not satisfied.
Here are a number of food choices that can support your diet.
Vegetable and fruit
There are also types of fruits and vegetables that are good for weight loss, including:
Apple,
banana,
the berry family such as blueberries or grapes,
carrot,
broccoli, or
peppers.
Whole Grain
Some types of foods that contain whole grains include:
Brown rice,
buckwheat,
oatmeal (oatmeal),
popcorn, plus
whole wheat bread or whole wheat pasta.
Low fat protein
Another alternative to meet these nutritional needs is to consume low-fat protein, such as:
fish,
white meat,
egg or egg white,
know,
peas, dan
milk and low-fat dairy products.
Limit sugar and salt
You can also replace granulated or sweetened sugar with low-calorie sweeteners. This aims to control blood sugar levels so as not to spike suddenly.
Low calorie snacks
There are also low-calorie snack options that you can consume in the middle of a diet, including:
coconut chips,
boiled eggs,
fruits, such as apples,
greek yogurt and berries,
fruit juice,
protein rich smoothies,
edamame, dan
other low-calorie foods.
Always consult a nutritionist or dietitian before starting a diet program.