Anyone with a busy routine knows that it is often necessary to find practical alternatives to eat. However, resorting to processed foods, fast food and delivery apps frequently can be a real trap, as it contributes to the development of unhealthy eating habits .
This is because most of these fast foods contain so-called “empty” calories , that is, they contain a high caloric index, do not provide quality nutrients for the body and can cause problems, such as an increase in bad cholesterol. But don’t worry! Know that you can eat better, even if you have little free time throughout the day.
Want to find out how? Then keep reading this post with some great tips!
The importance of eating well
Do you know that our body works as a machine ? Well! Food is an essential fuel which runs all those functions in your body to their perfection. It is for that reason that choosing to eat well , which means healthier, more balanced foods.
It has several negative effects from eating fatty foods, sugar- or salt-rich foods, preservatives, and other constituents, which may come in the short, medium, or long term. Some of them include:
- overweight;
- premature aging of cells;
- high blood pressure;
- high cholesterol;
- gastritis;
- osteoporosis;
- diabetes;
- difficulty concentrating and remembering ;
- anemia;
Signs of a poor diet
When you eat unhealthy foods on a daily basis, your body usually gives you signs that indicate the need to review your eating habits . However, these signs do not always appear, and problems that appear later can be more serious. Pay attention!
Tiredness
Constant fatigue is often linked to a deficiency of B vitamins and iron . This symptom usually becomes more evident when the individual is unwilling to perform small daily tasks.
This is because, without a balanced diet , the body cannot meet the demand for all the nutrients necessary for complete well-being. Furthermore, quality foods provide energy for daily activities.
Constant colds
Catching colds frequently means that your immunity is low . This condition is greatly influenced by diet, since it interferes with the immune system and can make a person weaker or stronger. Therefore, if you eat poorly, your body will have a nutritional deficit and its defense mechanism will be affected.
Constipation
Low intake of fiber-rich foods and liquids causes constipation . This problem causes difficulty in evacuating, which can lead to complications such as hemorrhoids.
7 tips on how to eat better and be healthier
Below, check out some valuable tips to ensure a nutritious diet!
1. Eat more often during the day, in smaller quantities
Small pieces of food that are consumed increase the period and avoid over-feeding and the digestion process for a person eating them. All these make great differences, mostly for those targeting weight loss purposes.
How is it about getting healthy and tasty meals to carry to work? A good move would be everything prepared for one whole week as it will only be stored inside the refrigerator.
2. Prioritize home-cooked meals
In addition to saving money, eating at home provides other benefits , such as eating better . This is because prepared meals are, in most cases, less caloric than those found in restaurants, and have lower amounts of saturated fats, sugars, etc.
It is worth noting that there is also a lower risk of foodborne infections, which occur through the consumption of contaminated food.
3. Avoid certain foods
Fried, industrialized and ultra-processed foods should be avoided as much as possible . This is because they contain a large amount of fat, sugar, sodium and other ingredients that are very harmful to your health.
The ideal is to look for natural options , that is, those that are obtained directly from plants or animals, and that are minimally processed. Discover the best foods:
- vegetables and legumes;
- fish, such as salmon and sardines;
- meat;
- eggs;
- bean;
- brown rice;
- chickpea.
4. Exercise regularly
Physical activity not only keeps you fit but also prevents heart diseases, improves blood circulation and reduces blood pressure . Also, exercising increases the production of hormones such as serotonin and endorphin that give you a feeling of happiness and well-being, hence helping to combat depression.
However, before engaging in any sporting activity, it is wise to first consult a doctor to determine whether your body fits for the activity.
5. Drink more water
Water serves to hydrate the body, deliver essential nutrients to the cells and eliminate toxins from the body. Therefore, it is recommended to drink at least two liters of water per day . This habit can prevent the formation of kidney stones and ensures that the organ functions as expected.
Therefore, if you have difficulty drinking water, you should look for alternatives that increase your daily consumption of this liquid. Check out some of them:
- always keep a bottle nearby;
- set an alarm on your cell phone to remind yourself to drink water;
- make flavored water;
- set daily consumption goals.
6. Go to bed early
Going to bed early ensures more hours of rest and allows sleep to fulfill its restorative function . For this reason, at night, eat a light and healthy meal, take a relaxing bath and avoid using your cell phone or leaving the TV on before going to bed.
So, the next day, you will certainly be more willing and in a good mood to face your tasks.
7. Have an active social life
Quality time with family and friends helps in reducing stress and strengthening essential bonds for emotional health. Complete well-being comes from a balanced mind and body.
You see, eating better and adopting good habits is a gesture of affection and care for your health. You will find that when you begin a balanced diet, there are several positive changes that will make you feel it is worth the effort and cutting down on certain foods.