1. The 80-20 rule
Striving for perfection can be paralyzing. It can prevent you from even getting started, because you are afraid of not achieving your goal. Or you start, but you quickly give up because you are not doing it 100% well and then you think you have already ruined it. Striving for 100% healthy food is therefore not a good idea. You better strive to eat 80% healthy. The other 20% may also be less healthy, for example on days when you just really want a piece of cake or when you eat outside the door. You can simply enjoy this without feeling guilty.
2. More fruit
Fruit contains a lot of nutrients. It is rich in fiber, vitamins, minerals and antioxidants. It also contains all kinds of plant substances that benefit your health. Therefore, eat 2 to 3 servings of fruit daily. Do not choose the same fruit every time, but alternate different varieties.
3. More vegetables
Vegetables are also bursting with good nutrients. Like fruit, they are high in fiber, vitamins, minerals and antioxidants. However, fruits and vegetables are certainly not the same. They do not contain exactly the same substances, nor in the same proportions. It is therefore important to eat both enough fruit and enough vegetables every day. It is recommended to eat at least 250 grams of vegetables daily. This is a minimum. It is better to take more vegetables for optimal health.
4. Less sugar
One of the main causes of the large increase in obesity and all kinds of diseases is the excessive consumption of sugar. Therefore, try to limit your sugar intake. You make great strides by leaving soft drinks, fruit juice, sweets, biscuits, cakes and sweetened dairy products.
5. Healthy portions
It is of course not only about what you eat, but also how much you eat. 2000 calories per day is the guideline for women and 2500 for men. However, you may need fewer or more calories. This depends, among other things, on what you do in a day, how tall you are and how heavy you are.
6. The right carbohydrates
In general, we eat too many simple carbohydrates. These have about the same effect in your body as sugar. They promote obesity and can make you feel less energetic. Simple carbohydrates can be found in all products containing sugar, white flour products, rice and potatoes. Complex carbohydrates are a good source of energy. You can find these in fruits, vegetables, seeds, (pseudo) grains and legumes. (Pure Figure)
7. Snacks
Whether or not you take snacks is a personal choice. In particular, listen to your body. Do you often feel like snacking? Then it may be that you drink too little and that your body actually asks for water. Or that you are not really hungry, but that it is a habit to eat often. Because you are used to it, because you just feel like it or because you are looking for a distraction. Try to make a distinction for yourself. Eat only if you are really hungry.
8. Pure and unprocessed food
Choose pure and unprocessed food as much as possible. For example vegetables, fruits, legumes and nuts. Avoid highly processed foods. In general, you can better leave products with long ingredient lists.
9. Saturating food
Choose foods that are saturated well to avoid overeating. What you help with this are:
Proteins: nuts, seeds, kernels, legumes and (pseudo) grains
Fiber: vegetables, fruits, nuts, seeds, kernels and legumes
Fats: avocado, olive oil, coconut oil, nuts, seeds and kernels
10. Drink more water
Last but not least, drink plenty of water. This contributes to a healthy energy level, optimal brain function and good mood. 2 liters per day is the general guideline. But this also depends on several factors, including the weather, how much you exercise and how much you sweat.
To remember
Keep healthy eating achievable for yourself by not making it too complicated. Don't strive for perfection, limit your sugar intake, opt for complex carbohydrates and eat more fruits and vegetables. In addition, it is important not to eat too much and drink enough.
Comments