5 simple tips for healthy diet
What we eat is just as important as what we don’t eat. Here are top five practical daily tips to help you make small but sustainable changes throughout the year that are much better for you than a few weeks of crash dieting or restrictive eating.
What are 5 effective and simple tips for healthy diet
Start your meal with a simple dressing of fiber and vinegar and extra virgin olive oil
One simple way we can help our bodies thrive and avoid overeating is to change the order in which we eat. Eating a basket of bread or a bowl of chips at the start of a meal causes a rapid rise in blood glucose levels and a subsequent insulin response. After a few hours you will probably feel tired, hungry and hungry. Glucose from starchy foods is rapidly absorbed even on an empty stomach.
Olive oil and green olives.
Olive oil and green olives. Photo: Hera Food/Alamy
For example, start with a grilled vegetable dish, a selection of crunchy vegetables or a simple extra virgin olive oil and vinegar or lemon dressing with freshly chopped herbs. Increased acidity can reduce overeating by reducing hunger signals in your next cycle and reducing harmful blood sugar swings.
Choose good quality lean protein
They can be sustainable sources of grains, beans, mushrooms or seafood. The importance of high-quality protein in our diet is well known, but what is less understood is that the classic combination of “meat and two vegetables” is not the only option to meet protein needs. Smoked tofu is surprisingly tasty and can be added to salads and stir-fries for extra protein.
I understand that not all fish are equally healthy for us or the planet, but shellfish like oysters and mussels are nutritious, sustainable fish, and shellfish are an essential source of protein. These small and tasty snacks contain protein, zinc, iron and B vitamins as well as choline and iodine, making them a great addition to our diet.
Another unsung hero group in our offering is Mushroom. Mushrooms can replace meat in many dishes and provide umami flavor, nutrients, protein and even vitamin D when placed on a sunny shelf, with a saturated and satisfying texture, plus they have a positive impact on the environment.
Choose your drink wisely
Many of us find plain water a bit boring, and the British are world famous for their love of tea: a mixture of black tea, milk and sugar can add a bit to our energy intake, especially if it’s a biscuit or starter. . .
If you prefer hot drinks, choosing black coffee instead of brewing your own will make a big difference. Coffee is rich in polyphenols and contains fiber, and if you drink it with dark or sweet vegetables or full-fat cow’s milk, it will not contribute to excess energy intake. Green tea, especially matcha powder, has several known benefits due to certain polyphenols, including catechins and fiber found in green tea.
Natural kefir (homemade or purchased) is a hearty and filling alternative to store-bought milkshakes and smoothies, for adults and children. A delicious and healthy choice for both. Add some nuts for crunch or chopped fruit for a different flavor.
Add color to your plate
The color of our plants is caused by chemicals called polyphenols, also known as phytonutrients. These chemicals are produced by plants to protect themselves from environmental stresses including drought, cold weather, hot weather, insects and parasites. A good example of this is the deep red color of oranges grown at the foot of Mount Etna in Sicily, where the nights are very cold and the days very hot and dry.
Beetroot has been proven to improve blood pressure.
Beetroot has been proven to improve blood pressure. Photo: Avalon_Studio/Getty Images
These protective chemicals have also been shown to be beneficial to humans. So try eating lots of different colorful plants and choose different varieties instead of the same well-known choices like iceberg lettuce and apples.
Different polyphenols are useful for different things. Beetroot has been shown to improve blood pressure and recovery after exercise. Black beans are some of the staple foods and beans rich in polyphenols. Choosing colorful versions of your favorites, such as sweet and purple potatoes, purple carrots and purple broccoli, is a great way to introduce polyphenols.
Make simple adjustments to your daily foods such as bread and yogurt
Choose bread with lots of fiber, seeds and no added sugars. Many supermarket breads have many ingredients added to make them last longer on the shelf and improve their taste. Real sourdough bread only requires a simple dough base of sourdough starter, water and salt, which you can find in supermarkets (thanks to brands like Bertinet Bakery) or make at your local bakery or at home. Choose whole grains, seeds, and baked goods like different flours, such as dark rye, and always look for high-fiber rather than healthy-looking labels.
Before starting ZOE, I thought skimmed milk would be my breakfast for the next day. I quickly learned that this breakfast, washed down with a glass of orange juice, pushed my blood sugar into diabetic levels and I quickly changed my diet. Mixing nuts and seeds with polyphenol-rich fruits in yogurt is a great way to enjoy a nutritious breakfast that won’t spike your blood sugar.
