About healthy eating as briefly as possible Automatic translate

A wide variety of healthy foods helps keep you healthy and protects you from chronic disease. What is healthy food and what is not is a question that is answered by a special, very voluminous discipline, nutritionology. Ideally, this is the knowledge that every living person should master. To get acquainted with this scientific discipline, you can take a course in nutrition or start communicating with a nutrition consultant - and this is really important in a world where the right approaches to nutrition are no longer taken for granted.

Pay attention to the huge difference between dietology and nutritionology. A nutritionist is a doctor who builds the most appropriate nutritional system for the body in conditions of current, chronic or past diseases. While a nutritionist is a consultant who will help you live as long as possible without having to see a nutritionist.

In this short review, we will very briefly go over the main recommendations of nutritionists.

A well-balanced diet means eating a variety of foods from each of the 5 food groups every day in recommended amounts. Eating healthy doesn’t mean giving up your favorite recipes. A few simple swaps and a little planning can help you make healthy changes to your diet that will last a lifetime.

Shopping for Healthy Foods

Some shopping tips to get you started:

• Make a shopping list before going to the store and plan what foods you are going to eat.
• Keep ingredients at home that are easy and quick to prepare.
• Stock up on seasonal vegetables, fruits, whole grains, nuts and seeds.
• Whenever possible, choose low-fat foods such as milk, cheese, yogurt, salad dressings and sauces.
• Choose lean meats and skinless chicken breasts.
• Limit fast food, chips, crackers, processed meats, baked goods and cakes - all of which contain high amounts of fat.

Switch to healthier fats

Choose lean meats and reduced-fat dairy products and limit processed foods to minimize hidden fats. Nuts, seeds, fish, soy, olives and avocados are all healthier foods because they contain essential long-chain fatty acids along with other beneficial nutrients.

If you add fats when cooking, use healthier oils such as olive and canola. Try these tips to reduce the amount of fat in your cooking:

• Cook in liquids (such as broth, wine, lemon juice, fruit juice, vinegar or water) instead of oil.
• Use pesto, salsa, chutney and vinegar instead of full-fat sour cream, butter and creamy sauces.
• In sauces and soups, use unsweetened yogurt and reduced-fat milk, cornstarch or evaporated skim milk instead of cream.
• Use non-stick cookware to reduce the need for cooking oil.
• When sautéing vegetables, place them in a hot pan, then drizzle with oil rather than adding oil to the pan. This reduces the amount of oil the vegetables absorb while cooking.
• An alternative to browning vegetables in a skillet is to microwave them first and then broil them for a minute or two.

Retain Nutrients

Water-soluble vitamins are delicate and easily destroyed during cooking and preparation. To minimize nutrient loss:

• Peel vegetables rather than peel them, as many of the nutrients are found just under the skin.
• Microwave or steam vegetables rather than boil them.
• When cooking vegetables, use a small amount of water and do not overcook them.
• Include more quick-cooked meals in your diet. Roasted vegetables are cooked quickly to retain their crunch (and accompanying nutrients).

Reduce the amount of salt

Salt is hidden in many of our foods, but a diet high in salt can contribute to a number of health problems, including high blood pressure.

Recommendations for reducing salt include the following:

• Don’t automatically add salt to your food - taste it first.
• Add olive oil, vinegar or lemon juice towards the end of cooking or to cooked vegetables - they can enhance the flavor in the same way as salt.
• Choose fresh or frozen vegetables, as canned and pickled vegetables tend to be high in salt.
• Limit your intake of salty processed meats such as salami, ham, corned beef, bacon, smoked salmon and chicken tenders.
• It is best to use iodized salt. The main source of iodine is plant foods. However, there is evidence that soil on agricultural farms may contain little iodine, so plants grown on it also contain little iodine. If you eat fish at least once a week, your need for iodized salt is reduced.
• Avoid processed foods such as flavored instant pasta or noodles, canned or dehydrated soup mixes, saltine crackers, chips and salted nuts.
• Reduce your consumption of soy sauce, tomato sauce and other sauces, stock powders and condiments (such as mayonnaise and salad dressings) as they contain high amounts of salt.

Add flavor with herbs and spices

Herbs and spices can be used to add delicious flavor to dishes without the need for salt or oil.

Here are some tips you can try:

• Fresh herbs have a subtle flavor, so add them to your dishes at the last minute.
• Dried herbs have a stronger aroma than fresh ones. Generally, one teaspoon of dried herbs can produce effects comparable to 4 teaspoons of fresh herbs.
• Add herbs and spices to soups, breads, mustards, salad dressings, vinegars, desserts and drinks.
• Try using coriander, ginger, garlic, chilli and lemongrass with vegetables for a quick, healthy and delicious stir fry.

Tips for making sandwiches

Delicious and healthy sandwiches:

• Switch to whole wheat or whole wheat bread.
• Add extra vegetables and salad toppings when possible.
• Replace butter with nut butters, avocado, hummus, or margarine made from canola, sunflower, or olive oil.
• Whenever possible, choose low-fat cheese or mayonnaise.
• Instead of processed meats, try alternatives such as lean chicken, falafel, canned tuna or salmon.
• Enjoy toasted baked bean sandwiches.

Other recommendations

A couple more healthy eating tips:

• Take time to enjoy your meals away from screens and other distractions, and avoid eating alone whenever possible.
• You are less likely to overeat if you eat slowly and savor every bite.

And remember: small changes have a big effect. Making small, gradual changes to your diet (rather than restrictive eating or crash diets) will help you develop healthy eating habits for life.