These are some suggestions for the healthiest diet.
1. Maximize the use of nutritious foods: provide the body with the nutrients it needs by eating various nutritious foods, including whole grains, lean protein, fruits and vegetables, and low-fat or fat-free dairy products. Eat less foods rich in solid fat, sugar and sodium.
2. Pay attention to eating a healthy breakfast rich in protein:
Eating a breakfast rich in protein can help you feel full for a long time and have the energy you need for a day.
3. Eat more fruits and vegetables:
Eating more fruits and vegetables may help reduce the risk of many diseases, including heart disease, high blood pressure and some cancers. Vitamins and minerals. Fruits and vegetables are rich in vitamins and minerals, which can help you feel healthy and energetic.
4. Refuse sugary drinks:
In addition to the obvious risk of type 2 diabetes and obesity, eating sugary drinks may also lead to liver damage, premature aging and anxiety. So, don't drink packaged fruit juice or soda water, drink unsweetened drinks or water.
5. Replace nuts (and seeds):
From protein and healthy fats to vitamins and minerals, these super foods have important nutritional value. Similarly, seeds, such as Chia seeds, flaxseed and pumpkin seeds, are also nutritious forces. They are excellent sources of vitamins, antioxidants and minerals such as calcium, zinc and magnesium.
6. Eat on a smaller plate:
Scientifically speaking, eating a big plate will cheat your brain and make you feel that you are not eating enough. Eating on a smaller plate can make you full faster and avoid overeating.
7. Calculate nutrition instead of calories:
The energy we consume depends only on our ability to get energy from food. All calories are produced in different ways-the quality of calories has the greatest impact on health, not necessarily the quantity.
8. Keep healthy food at all times:
When you are hungry, you are more likely to eat the first thing you see on the counter or in the cupboard. Store healthy food at home and in the workplace where it is easy to get and see.
9. Choose whole foods instead of processed foods:
Trade fresh food, vegetables and whole grains for frozen pizza and instant noodles. Contrary to processed foods rich in empty calories, they are rich in basic nutrients such as protein, fiber, healthy fat, vitamins and minerals.
10. Drink enough water:
Drinking enough water is very important for your health. Many studies show that drinking water may be beneficial, can maintain weight, and even slightly increase the number of calories you burn every day; Studies also show that drinking water before meals can reduce appetite and calorie intake later, that is to say, drinking water is more important than other drinks. This may greatly reduce your sugar and calorie intake.