Ask a good reputation nutritionist or nutritious scientist how to eat healthy and avoid diet.
Many diets emphasize restrictions such as calories, carbohydrates, fats or others. Alison Brown, a nutritionist at the National Institute of Health, said it is not a healthy strategy. Such a diet can miss the range of nutrients required by the body, she said.
She added that the much better way to maintain healthy eating habits is not only to achieve nutrients but also to focus on food that brings joy.
Nutrition trend comes and comes out, and you can challenge with conflicting advice. Is saturated fat less? Are we all lacking protein? The best way to cultivate healthy eating is the simplest. The method is as follows:
1. Priority of the entire food.
Dr. Brown said that not all processed foods are not good for health, but they are often removed from fiber, certain vitamins and minerals. And it can contain high levels of ingredients that can be harmful to health, such as sugar and sodium.
For this reason, “It is best to spend food as close as possible to the way in nature,” said Brown.
Full foods such as fruits, vegetables, nuts, seeds and whole grains contain many important nutrients. For example, fibers are associated with a reduction in risk for heart disease, type 2 diabetes and certain cancers. Fruits and vegetables, especially vegetables and strawberries, contain beneficial compounds that can reduce inflammation. A Recent study About 50,000 female scientists have found more likely to be older in a healthy manner than those who eat more grains, fruits, vegetables and beans.
Christopher Gardner, a nutritious scientist and medical professor at Stanford, said, “The best food has no nutritional label.”
2. Eat more healthy fat.
In the 1980s, the dominant nutritional advice was to eat less fat. yet researcher have After being found Not all fats are bad. In fact, if you eat more unsaturated fats found in foods such as nuts, avocados, fish and olive oils, low density lipoprotein (or “bad”) cholesterol levels in the blood can prevent heart attack and stroke.
On the other hand, saturated fats found in animal products such as meat and dairy products can increase the risk of heart disease by increasing LDL cholesterol, Dr. Brown said.
Alice H. Lichtenstein, a nutritional science and policy professor at Tufts University, said that there is no need to be completely saturated in the diet. But choose a healthier when choosing from a healthy and healthy local source (e.g. olive oil vs. butter).
3. Add sugar.
Experts focused on certain foods to eat more, but agreed to add sugar.
If you add sugar, you need to configure less than 10 % of daily calories. In the federal guidelines. The American Heart Association is set Rigor For women, 25 grams a day is added, and men do not exceed 36 grams a day.
Diet with sugar can increase the risk of heart disease, type 2 diabetes and obesity among other chronic diseases.
The additional sugar is found in many foods, including foods that are not expected, such as tomato sauce and salad dressing purchased from the store. So they can be difficult to avoid.
But if other health foods eat more, or more foods, experts say they are likely to consume overall sugar. For example, the fiber of the entire fruit and vegetables can be richer, longer, and the possibility of reaching sugar snacks, Brown said. And by definition, sugar is not added to the entire food.
4. Try more.
According to recent government data, US consumers spend more of their income outside the house than food for home dishes.
Experts said they sometimes didn’t harm eating out. However, studies have shown that those who prepare more at home are more likely to comply with healthier diets and consume less calories, and they are obese or type 2 diabetes.
Candice Schreiber, a clinical nutritionist at Ohio State University, said that it is not necessary to have a complicated or time -consuming dish. You can use simple methods such as roasting or grills to prepare delicious dishes. Schreiber said preparation for meals can save a lot of time.
When cooking, Dr. Gardner recommends making fruits and vegetables a major part of the meal. For example, instead of beef chunks with small amounts of vegetables, vegetables have vegetables on the small side of the meat. Or, instead of a cheesecake with two strawberries for desserts, a bowl of cheese cake is placed.
5. Find joy and taste in healthy eating habits.
Learning to love healthy food often requires patience and experiment.
Schreiber said, “One of the largest pet pings as a nutritionist is when people think that healthy food is not good.” I can do it absolutely. “
Dr. Gardner adds delicious herbs and spices to food to find joy in a healthy diet. For example, jazz up nuts or vegetables with handmade “taste dust” made with garlic, onions and worcosher powder.
Dr. Gardner said he is looking for a healthier alternative to your favorite healthy food. If you have a bowl of ice cream every night, make sure that strawberries or apple sculptures with honey or nut butter can reach the same point. Or if the potato chip is a regular middle afternoon snack, try a small olive oil and nutritional yeast.
Dr. Gardner said it could take time to find this healthier alternative. But do not give up. He said that it is actually possible to find what he loves anymore.
