In the race for health and a beautiful figure, sometimes we behave extremely radically. These are grueling diets and hardsports. It turns out that being healthier and slimmer is much easier, and you don’t have to exhaust yourself for this. For example, reduce the amount of salt and meat, and each meal should be “mindful.” British nutritionists give simple tips on how to get healthier and slimmer easily.
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1. Eat less meat
Meat is an excellent source of protein, vitamins, and minerals, but WHO recommends reducing its presence in the diet to less than 30% of the total energy consumed. The Ministry of Health clarified; on average, pork’s presence, and beef in your diet, should be reduced to 500 grams per week. Processed meat (sausage, ham) should be discarded.
2. Reduce the amount of salt
75% of the salt we eat is found in everyday foods – bread, canned food, cheese, convenience foods, etc. As the WHO and the Ministry of Health advise us, adults need to eat 6 grams of salt per day (a teaspoon).
3. Eat more fiber
Fiber is essential for healthy digestion, but can we boast that we consume it in the right amount? The average daily intake of fiber (according to the conclusion of the US Food and Drug Administration ) is 25-30 grams per day. For example, otmeal contains 7-10 grams of fiber, half an avocado contains 7 grams, and one pear contains 5 grams. So consider how much you need to eat to replenish your body with fiber and health in general.
4. Reduce serving sizes
It can be not easy, we know. But overeating is one of the main causes of unhealthy diets. The British Dietetic Association recommends 2-3 tablespoons of cooked rice or pasta or one medium slice of bread – a carbohydrate serving. And a daily portion of cheese should not be larger than a matchbox. And yes, there is no point in choosing healthy foods and eating twice as much.
5. Eat with concentration
What could be easier? If you focus on what you eat, you will eat less, but you will also control the degree of satiety. And from here – avoid overeating.
6. Choose healthy snacks
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For really healthy snacks, slow carbohydrate foods with less than 100 calories are fine. You can take with you an oat bar with the lowest dried fruit content (see the label), a banana, a small package of nuts. The Ministry of Health recommends one or two snacks per day. And do not “swallow” the snack itself, but give it 10-20 minutes.
Adapted and translated by The Cop Cart Staff
Sources: Today Lifestyle