18 Ways to follow a healthy diet

1. Do not stay without eating

"The most important thing is to not go long periods without eating. Doing small snacks between the meals is critical because by restricting energy metabolism tends to slow down, as a way to save energy supplied to him, which makes it difficult to weight loss. Moreover, one will likely eat more at the next meal, seeking more caloric foods as a means of compensation, which will also result in weight gain. "

2. You have to feel pleasure while eating

"Food is also a source of pleasure. Do not become a slave to diets and calories, because there are more and more studies show that people who care too much about the physical form tend to suffer greater weight fluctuations, and are dissatisfied with the own body. Being good about yourself and take care of the body with physical activity and a healthy diet are the best ways to get a good quality of life. "

3. Try to find natural foods

"Follow a diet as natural as possible and try to get away from meals with many industrial products. Industrialized If eating a noodle, do yourself a homemade sauce. If you want to take a fruit juice, try taking natural, because the foods contain many substances such as preservatives and dyes that have high amounts of sodium and may in the long run, cause hypertension and overload the kidneys. "

4. Make substitutions

"Try replacing heavier foods and fatty foods for lighter versions whenever possible: make noodles shredded, rice boiled with cauliflower, replace the ham with turkey breast, buy tuna in water instead of tuna in oil, replace the fat cheeses for lighter versions like cottage cheese and ricotta, grated Parmesan cheese substitute for smoked ricotta and grated. "

5. Choose the right place to eat

"Meals should be made in places quiet and unhurried. Eating slowly, without thinking about commitments and chew food well will make you feel satiated even ingesting a smaller amount of food. Avoid eating in front the computer or working, because in these situations we lose track of the amount of food we're eating. "

6. Escape flour

"A person who is seeking a healthy diet should avoid products with refined flour such as pasta, cakes, cookies and processed foods, high in fat and sugar, such as microwave popcorn, ready creamy soups, frozen preparations, chips and snacks. Also worth eat garlic, onion, parsley, chives, basil, rosemary, bay, oregano, sage, curry, turmeric and coriander "

7. Eat all you want

"The most important thing is to realize that no food is forbidden, unless the person needs to make a restrictive diet, if patients with diabetes or celiac disease, for example.'s Very common that people think that eating only salad is a good how to keep healthy, but this is not true. The famous "colorful plate", so one that has a source of fiber, minerals, vitamins and proteins is undoubtedly the dish healthier. "

8. Set goals for the week

"Also, think long term and create a healthy habit is very important. Hardly a person can eat all the foods that are sources of vitamins that the body needs in a day. For this, you would have to eat several kinds of fruits, meats and vegetables every day. The best is to make goals for the entire week. Makes it easier to distribute adequate food during this period "

9. Be persistent

"Most likely, the move to adequate food will not occur from day to night. You should try foods that you normally don't eat as fruits and vegetables. Accept that taste should be encouraged. Give up at the first attempt is a mistake. Every day, select some of these foods. Did not like? Try again. All right if you reject initially. But giving up on the first attempt is to underestimate your power to change. "

10. Write about your meals

"Start making a food journal. Write all food eaten during the day, the quantities and times that made meals. Easily, you'll notice the error and where the excess. The food diary will serve as an earful for whom is making an improper diet. But on the other hand, give a stimulus is great when you realize that with discipline and determination, managing to put healthy food for all meals and reducing the number of less healthy foods. "

11. Hydrate

"Drink at least two liters, about eight glasses of water every day. Water helps in hydrating the skin and is essential for transportation of some water soluble vitamins such as vitamin B1, B2, B6, B12 and vitamin C. In addition, water is essential that the body is disposed throughout the day.

12. Eat a lot of fruits

"Eat three to five servings of fruit every day. Oranges, apples, pears, watermelon, tangerine, among others, is the best natural sources of vitamins, minerals and fiber. These three components help the smooth functioning of our intestines and help our metabolism to keep active even in between meals entres. "

13. Let the sugar aside

"Foods that have a lot of refined sugar are endowed with chemical processes in their production and have a high rate of glucose, which increase the levels of glucose in the body. Such characteristics, accelerate aging, sagging desegregating increase the skin's collagen and still have calories but are devoid of nutrients. Nowadays we find natural sweeteners such as sucralose, derived from sugar cane, but with no calories and no high glycemic index and stevia, derived from a natural plant. "

14. Consuming foods rich in antioxidants

"The antioxidants block the action of free radicals in the body, preventing the oxidation of cells. Such elements are able to prevent the appearance of tumors, premature aging and other diseases. Foods with strong colors, like tomatoes, guava, pomegranate, carrot , pumpkin, mango, eggplant, grapes, green leafy vegetables and broccoli are rich in antioxidants. "

15. Know what you're eating

"The key is to understand that calories are the fuel for our body and that without them, our body runs out of energy. Choosing foods only by the number of calories is not the most suitable. Often calories are not the key dangers of food. Which really makes all the difference when healthy eating is the quality of nutrients. The amount of fats, for example. Therefore it is important to read the ingredients of each food. "

16. Know how to combine foods

"The secret of good nutrition is to combine all kinds of nutrients like carbohydrates, proteins, fats, minerals, vitamins, fiber and water. A general rule is that there is a type of food that should completely leave your diet, but amounts of nutrients that must be controlled. Everything is a matter of varying the menu, do not leave out any food and always eat in small portions or quantities. "

17. Eat without fear

"Today there are so many information about food that people are afraid to eat. Anyone looking for a diet no longer knows whether it is good or not eating certain food, it's healthy to stop eating certain foods or what kind of substance fattening. Eating is important, vital for life. For those who have doubts about diets, basic food that our grandparents knew and practiced, it is still a good tip for having all kinds of nutrients that the body needs. "

18. Look what you like

"Eat a little of everything, from all food groups. Cereals, grains, meat / poultry / fish, fruits, vegetables and dairy products. Practicing a healthy diet is also know eat "not so healthy", but are delicious and are part of the culture, the tradition of a family. Gives not only treats to eat, but we cannot put these foods in our meals that give a sense of well-being. "