According to nutritionist Deimantė, in order to develop long-term healthy eating habits, you must first start with 5 simple principles:
1. Drink a glass of water only after getting up. Many people rush to drink coffee in the morning without properly preparing their stomach first. The specialist claims that water in the morning helps to wake up the intestines, tones the stomach and washes the digestive tract. Natural mineral water saturated with electrolytes is also perfect for this – it regulates the balance of acids and alkalis in the body, “feeds” the cells, prevents them from becoming dehydrated, so at least one glass of water helps to properly wake up the body and prepares the internal organs for the next meal of the day.
2. Don’t start the day without breakfast. D. Rapalytė recommends never skipping breakfast, because it often becomes the reason for later overeating. Skipping breakfast unbalances the blood sugar level and a person eats more food in the second half of the day, when it should be the other way around. Various porridges flavored with fruits, berries or perhaps vegetables are the most ideal option for breakfast.
3. Eat at least one serving of raw vegetables. “Raw vegetables are high in fiber and enzymes that are very beneficial for the gut and maintaining a healthy weight. In order to eat healthily, it is important to understand that the diet should be dominated by as little processed, fresh and raw food as possible. A diet high in canned, processed foods usually does not replenish the electrolytes a person needs. Most minerals are abundant in vegetables, fruits, berries and mineral water,” explains D. Rapalytė.
4. Replace milk chocolate with dark chocolate. The specialist reveals that it is not necessary to completely give up dessert or a small piece of chocolate. However, it should be remembered that, for example, milk chocolate is dominated by excess sugar. Meanwhile, the amount of sugar in dark chocolate is much lower, and it contains many substances that improve metabolism and stop aging.
5. Include more herbs in your diet. “Herbs can not only replace store-bought bouillon cubes or all-purpose seasoning mixes that contain monosodium glutamate and other preservatives, but they also help control and regulate salt intake. Consciously choosing individual spices to flavor a dish automatically balances the amount of spices that have a negative effect. Also, herbs are rich in vitamins, minerals and antioxidants”, says D. Rapalytė.
Adapted simple principles of healthy eating help take a step towards bigger and more drastic changes. According to D. Rapalytė, only after experiencing the first benefits of a healthy diet does one discover the meaning that allows one to live healthy “from the heart”, and not because the new year has come or someone said “it is necessary”.
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