Have you ever stopped to think about your relationship with food? Have you tried diets that didn’t survive the first week ? It’s possible that your behaviors around food need to be changed. But don’t worry, in this article, we list 7 eating habits that will change your perception of food. Our goal is to help you eat more pleasurably and healthier!
1 – Pay attention to sensations
Tasting is the careful evaluation of taste; hence, it includes a complex tangible component, which is the consequence of the communication between taste, fragrance, appearance, consistency, and temperature of the food. For the vast majority, eating is likewise an emotional encounter, which is the reason it is frequently so hard to adhere to a severe eating regimen. Prohibitive dietary patterns are quite often a poorly conceived notion.
2 – Avoid restrictive diets
This type of diet is difficult to maintain, and it is also not good for your health, because it excludes important food groups, under the pretext that they make you fat. Restrictive eating habits generally do more harm than good, unless there is a food allergy or a specific medical recommendation.
Be open to experimenting! In addition to being healthier, it can offer a much more appetizing world of flavors.
3 – Understand the difference between losing weight and losing weight
First of all, is vital to comprehend the contrast between getting more fit and shedding pounds. For instance, diminishing load on the scale doesn’t generally imply that you are shedding pounds. Losing weight means reducing the percentage and amount of fat in the body. When we lose weight, 3 things can be happening: either you are losing fat, or you are losing muscle, or you are just losing fluids.
Ideally, when following a weight loss diet , we can lose several kilos of fat , saving muscle mass . To achieve this, it is necessary to cultivate healthy eating habits, also combined with physical exercises that stimulate muscles. ²
4 – Know the food groups
Energy Foods
Carbohydrates
Whole foods: brown rice, wholemeal pasta, wholemeal bread or bread with seeds;
Vegetables: beets, kale, broccoli, cauliflower;
Grains: beans, lentils, chickpeas;
Tubers: sweet potato with skin, yam
Fruits high in carbohydrates and fiber: plums, papaya, figs. Foods that contain refined sugar and/or white flour like: sweets, cakes, candies, cookies, cereal bars, popcorn, etc. are taken in small amounts.
This is the class of foods that make up the foundation of the pyramid of foods, that is the reason carbs comprise the significant wellspring of energy in the body.
In its simple form (glucose) it has immediate action. In the complex form, starch (vegetables) and glycogen (animals) are metabolized and transformed into glucose. Fibers (plant structure) are not sources of energy, but they bring health benefits.
Regulatory Foods
Vegetables
Carrots, onions, eggplants, beets, broccoli, lettuce, and all other vegetables are sources of many important vitamins and minerals.
These foods in like manner contribute to the health of the restless, cardiovascular, safe structures, etc. Thusly, to stay aware of healthy dietary examples, don’t leave this social affair off your menu.
Fruits
Banana, apple, papaya, grape, watermelon, kiwi, strawberry, orange etc. They are good sources of antioxidants.
Supplements and cell fortifications brace the body and lessening the conceivable outcomes of unfavorable developing and a couple of sorts of dangerous development. In that limit, natural items are huge wellsprings of supplements and minerals, which further develop obstruction.
Builder Foods
Milk and derivatives
Butter, cheese and yogurt are rich in calcium.
Milk and its subsidiaries contain calcium, a significant mineral for reinforcing bones. Be that as it may, its utilization ought to be moderate, as entire grains contain immersed fat and cholesterol.
Meat and eggs
Sources of protein and B vitamins
They, in turn, enrich the body tissues and bones. An instance is Vitamin B12, which can only be derived from meat—including fish—milk, and eggs. It is essential for a healthy nervous and cardiovascular system.
Legumes and oilseeds
Beans, chestnuts, chickpeas, peas, lentils, walnuts, hazelnuts, peanuts, etc. They are rich in minerals and fiber.
These foods are wellsprings of iron: a critical mineral in the game plan of red platelets that helps transport oxygen all through the body.
Extra Energy Foods
Oil and fat
They are sources of energy, they also support and protect the body’s organs and nerves, as they transport fat-soluble vitamins, participate in the synthesis of hormones, however, they should also be consumed in moderation because they are higher in calories and can increase bad cholesterol (LDL).
Sugar and candies
Other examples include chocolates, cakes, and mousses or ice creams in general. These foods have few nutrients and are to be avoided, since in excess, they cause health problems. One of the least recommended is refined sugar, which practically has no nutrients.
5 – Balance your meals
Try to guide your eating habits with a balance between all food groups. However, prioritize foods from each category in the following order:
- Energy Foods;
- Then the regulating foods;
- Then the Constructors foods;
- Finally, Extra Energy foods (in moderation).
6 – Reduce salt and invest in seasonings
It seems impossible to talk about tasty food with little salt. But know that this is a big myth, seasonings like garlic, onion, ginger, lemon, pepper and other condiments can give an extra and unexpected flavor to your meals. Furthermore, excess salt causes greater fluid retention and is associated with several health problems , including high blood pressure, so it should be consumed in moderation.
7 – Know sweet seasonings and reduce sugar
It might appear to be bizarre, yet in addition to the fact that sweet flavors exist, you presumably have a ton of them at home! Cinnamon, cloves, vanilla, mint, anise, nutmeg and even citrus strip can improve the kind of sweet food varieties without fundamentally requiring refined sugar. Moreover, there are now better sweet choices, for example, coconut sugar, for instance. It contains a lot of supplements, like potassium, zinc, iron and calcium.