Introduction.
In the fast-paced modern life, maintaining a healthy diet can seem like a challenge. Work stress, social activities, and even personal preferences can lead to unhealthy dietary choices. However, by taking a few simple but effective steps, we can gradually improve our eating habits and enjoy the long-term benefits of a healthier lifestyle.
Body. Choose whole grains.
Definition & Benefits: Whole grains contain all three parts of the grain – germ, aleurone and bran. They are rich in fiber, B vitamins, antioxidants, and trace minerals.
Practical tip: When shopping, choose products labeled "whole grains." Try whole-grain bread, brown rice, oatmeal, or quinoa as a substitute to gradually add to your diet.
Increase your intake of vegetables and fruits.
Nutritional value: Vegetables and fruits are excellent for vitamins, minerals and fiber**. They help boost the immune system, improve gut health, and may reduce the risk of certain chronic diseases.
Practical tip: Try to include at least one vegetable and one fruit in each meal. Try a variety of options, including fresh, frozen, or dried varieties.
Choose healthy fats.
Learn about healthy fats: Healthy fats, such as monounsaturated and polyunsaturated fats, are good for heart health. They are found in olive oil, avocados, nuts, and seeds.
Practical tip: Use olive oil instead of butter for cooking. Add some nuts or avocados to your salad for added nutrition and flavor.
Eat meat in moderation and choose more high-quality protein**.
Importance of Protein: Protein is an important part of the body and is used to build and repair tissues, as well as to make enzymes and hormones.
Practical advice: Choose lean meats, such as chicken or turkey, and limit your intake of processed meats. Try fish, legumes, tofu or nuts as protein**.
Reduce sugar and salt intake.
Risk perception: Excessive sugar and salt intake increases the risk of heart disease, high blood pressure and diabetes.
Practical advice: Check food labels and avoid products that are high in sugar or sodium. Try substituting vanilla, spices, or lemon juice for sugar and salt for added flavor.