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Do you want to improve your diet? Start by learning the basics.



You're probably a guy who's always looking for ways to improve your health and well-being. (After all, you're here.) And it's quite possible that you have an idea of ​​what you need to do to eat better. But between the mountains of ever-changing information, terminology, diets and more, navigating the field of nutrition in a hurry can become unnecessarily challenging.

We wanted to simplify all that, and we thought the best starting point was the beginning. So we went back to basics and put together a quick refresher course on nutritional foundations. But we could not stop here. With the building blocks we have developed a few additional strategies to help you get up from the first level.

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	<span class= Aiselin82 Getty Images

Add Fruits and Vegetables to Every Meal

Filling your plate with foods that you should eat is, however One way to do it better is to remember this sentence: "Buy the rainbow."

When it comes to food A colorful diet is the greatest variety of fruits and vegetables In particular, it provides you with lots of antioxidants to fight inflammation and prevent disease, so changing your fruit and vegetable intake will make shopping easier, just take a little of each shade.

If you like your colorful Bounty brought home, try to include in each a serving of fruit or vegetables food and any snack Yes, it sounds like a lot, but it does not have to be a fight

  • Add a handful of blueberries to the oatmeal meal to improve memory and fight the brain's aging process.
  • For your morning snack, try an apple with a tablespoon of peanut butter to replace fiber and healthy fat.
  • For lunch add a side salad of dark leafy vegetables – rich in iron, folic acid and potassium.
  • If a burglary occurs this afternoon, throw the vending machine into a bag of baby carrots and dip into a yogurt-based sauce.
  • dinner? Try a new vegetable in a salad every night or roast it.

    Let's face it. Sometimes you just do not want to eat vegetables anymore. On these days, blend leafy vegetables and cooked turnips into a smoothie with natural yoghurt, flaxseed, banana, berries, and a dash of honey to get a nutrient-rich smoothie that contains little sugar and is so delicious you'll almost forget how good it is you are.

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	<span class= marilyna Getty Images

    Embrace all the grain

    First, the basics What, strictly speaking, is a whole grain: Essentially," whole grain "means" unprocessed. " The whole grain – bran, endosperm and germ – remains intact. The bran is high in fiber, but when processed grain (think of white foods like white pasta and bread) you lose the bran and all the good roughage Endosperm and the germs are rich in nutrients that are also lost during processing.

    Whole grain fibers are associated with a host of health benefits, including improved heart health, lower blood pressure, and weight loss and retention.

    In fact, the recommends US National Academy of Medicine men aged between 14 and 50 years at 38 grams of fiber every day. Still, the average American eats n Only 15 grams.

    We know that people have had many mixed feelings about carbohydrates over the years, but if you commit to producing half of your total cereal intake, you can really take your diet to the next level.

    There are a variety of ways to include more whole grains in your diet – do not be shy of intact grains such as brown rice, steel oats and wheat berries. Or try germinated grains like barley or rye.

    Other whole grains include whole wheat pasta and popcorn. Just make sure that the popcorn is made from simple ingredients like coconut oil and salt.

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<h3 class= Do not be afraid of the fat

    We've been around for decades The problem is we Fat has been replaced by sugar, research suggests that the right type of fat is actually good for you.

    Good fats are monounsaturated and polyunsaturated fats found in nuts and certain oils. , Avocados and fish. Saturated fats, as found in red meats and dairy products, may not be as bad as we once thought, although the American Heart Association recommends that you consume only five percent of your total calories per day. [19659002] Make healthy fats Part of your daily diet – they taste good and are good for your heart, brain, and waist Add peanut butter, for example, to your morning oatmeal or wholegrain pancakes. Snack-on-trail mix filled with nuts and popcorn; Fill in fatty fish like salmon in your supper (it's also high in protein!). and do not be afraid of a scoop of real ice cream as a reward.


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