Step 1: Monitor the way you eat
To eat healthy, you have to know first and foremost what a balanced diet means. Nutritionists recommend the consumption of whole grains, fruits and vegetables and limit the intake of fats and sweets. Once the principles of a balanced diet are known, changes can begin.
It is advisable to develop a dietary journal for one or two weeks, in which you will note all the food and drink during this period, as well as the number of snacks in each main food group.
Thus it is recommended:
After the first week, the journal should be reviewed.
Some questions are required:
The number of calories required per day depends on age, sex and level of physical activity. In general:
Step 2: Start of changes
First of all, you must consult the journal. If you consider that you consume more than necessary, it means that the person in question receives more fat, salt and calories than he needs. If you consume a lot of meat and few vegetables, it means that your diet is high in saturated fat and low in fiber. If fast food is consumed, then a large amount of salt and sugar is ingested.
It is advisable to read the labels before buying a product, to find out the amount of nutrients it contains. Fast-food foods usually contain little or no fruit and vegetables, so you should consider consuming fruits and vegetables in the recommended quantities.
The last steps
Step 3: Small changes
Drastic changes should not be made at once in the diet, as deprivation of favorite foods leads to failure to initiate a healthy diet. The usual changes must be made slowly, gradually.
The indications below can be used:
Step 4: Know the ingredients
In order to design a healthy diet, the action of certain foods on the body must be known:
Too much sugar can lead to premature satiety and thus remove other nutritious foods from the diet, contributing to excess calories and weight gain.
Reading labels on purchased products can help maintain a healthy diet.