Happy Friday!
Dr. Oz, one of the world's most well-known nutritionists, is very much appreciated for the advice he offers. So if you want to eat healthy, here are some tips:
1. Give up sugar, carbohydrates and unhealthy fats
Give up on foods that have sugar,such as: breakfast cereals, donuts, pies, cookies, ice cream, and carbonated juices. They are rapidly absorbed by the body, increasing the level of sugar in the blood, which results in a short-term increase in energy. But this will trigger a reaction of insulin, the energy will decrease, and you will feel suddenly tired.
You will be hungry and you will want more sugar. In addition,the absorbed calories will be stored as fat and thus increase the risk of obesity. Choose intelligently by selecting fiber-rich products such as whole grains, brown rice or whole bread. Opt for fresh vegetables and for light meat. If you want something sweet, choose seasonal fruits like apples, pears, blueberries. It is best to buy monounsaturated fats, beneficial to the heart, such as avocados and nuts.
2. Renounce at foods rich in saturated nitrates and fats such as salami, bacon, sausage and cream.
They contain nitrates, chemical additives designed to preserve freshness. And between the nitrates, stomach cancer and other degenerative diseases, direct connections have been established. In addition, these products also contain unhealthy fats that can increase LDL - bad cholesterol - a risk factor for heart disease and heart attacks. Select the foods that have the "nitrate-free" label. Purchase poor foods in saturated fats, such as chicken or turkey, or consume more fish such as salmon rich in omega 3.
3. Do not buy food with ingredients that you can not pronounce.
How do you call mononitrate of thiamine, ferrous sulfate or partially hydrogenated soybean oil? Use the following rule when you do shopping: if the product label abounds in names for which you need a chemistry course to understand or pronounce them, stay away from them.
4. Don't eat products with high salt content.
80% of the amount of salt we consume comes from processed and preserved products. In fact, many of the preserved foods are full of salt: they contain half or more of the recommended amount to consume per day. And a diet rich in sodium is very dangerous, as it can lead to increased blood pressure.
5. Replace smartly!
Are you curious how to eat healthier in the conditions where it is almost impossible to give up some of the food you are used to? Very simple: replaces with their healthier version.Here are some ideas:
brown rice instead of white rice;
mustard instead of mayonnaise;
olive oil / balsamic vinegar instead of salad dressings;
healthy spices / dill instead of salt;
natural sweeteners instead of sugar;
nuts and seeds instead of pretzels and chips;
simple yoghurt with fruits / walnuts added by you instead of yoghurt with jams from commerce;
olive oil on fried bread instead of butter / margarine;
baked / cooked foods instead of fried foods.