2023-06-08 08:38:07
It is one thing to know the principles of healthy eating, and another thing to follow them regularly.
Avoiding temptations every day can be difficult. Readers of Tinkoff Magazine told us what helps them maintain a healthy diet, and we wrote down their tips.
These are comments from Community readers. Collected in one material, carefully edited and formatted according to editorial standards
TIP #1
Do not add sugar to drinks
I consider the ability to drink tea without sugar, without everything, the most useful habit of mine since childhood. I love good black tea without additives or flavorings. I really feel the taste of the drink and enjoy it.
I don’t drink sugary drinks. I do not add sugar to tea and coffee, I do not drink soda. I just don’t like it, plus you can drink a lot of sugar with sugary drinks without noticing.
TIP #2
Keep track of the amount of useful, not harmful products
My rules:
- At least three servings or 300 g of fruits and vegetables per day. I understand that it is not enough, but this is an achievable goal for me. I don’t want to get upset from-for for not eating five, seven or ten servings.
- At least one serving of a fermented product per day – for example, yogurt, kefir, sauerkraut.
- At least one serving of offal per week.
- At least one serving of oily fish per week.
- Keep track of satiety, minimize distractions on gadgets and books while eating.
TIP #3
Less eating with hands
Good advice that I use: eat only what requires a plate and normal appliances. Seems at first something absurd, but then, if you estimate, then we eat 90% of junk food with our hands. Burgers, sweets, chocolates, chips – all this does not require any serving from us.
TIP #4
Include protein, vegetables and grains in every meal
The plate method is everything! Delicious, beautiful, varied! As protein in most cases, chicken, once a week – fish and once a week – beef. There are often interruptions with fresh vegetables, so for lunch I often make borscht or cabbage soup, and for dinner I buy frozen broccoli, Brussels sprouts or ratatouille, with a spoonful of sour cream – generally overeating. Well, various cereals, occasionally replaced by oven-baked potatoes with herbs.
TIP #5
Don’t focus on one product
I try to diversify the diet as much as possible, consume 30 types of fiber per week – this does not always work out, but it is achievable. I literally write down on a sticky note what I ate this week. If by the end of the week there are empty lines, then you need to diversify your diet.
TIP #6
Keep track of your purchases
Firstly, at home there is always a supply of vegetables and fruits, I try to eat four to five pieces a day. There is a bowl of washed oranges and pears on the kitchen table. I’m more likely to stick with fruit when it’s in plain sight and not hidden in a closet.
Secondly, I don’t buy a lot of sweets at once, so as not to eat everything in one day. I try to take either Ritter-sport chocolate or desserts from the bakery. It turns out more expensive than pastries from Pyaterochka, but I’ll take less, and the composition will be better.
I stopped going to the store – only delivery. So you can’t buy something spontaneous, in the house there are no strange snacks such as sausages, cookies. Plus there was dinner planning.
COUNCIL No. 7
Exercise
Sports help: every time I think, why make an effort in the gym, if then there are fast carbohydrates in the evening? This motivation also works.
When you run, you stop eating something not very healthy. The body simply does not accept excessive sweets, fast carbohydrates and so on.
My diet consists of fresh vegetables, fruits, meat, pasta, cereals and cheese. I add flour in the form of pizza or bakery products on the eve of long crosses.
COUNCIL #8
Don’t try to permanently eliminate “bad” foods
If you want to go into a binge – joyfully leave and enjoy the food. Better weight is a little more than ideal than a roof that has gone against the background of the RPP.
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