Eating healthy is easy: here’s how to do it every day

Ten simple tips for healthy eating

ЮНІСЕФ
Father cooks with his daughters
UNICEF
05 November 2021

Ten simple tips from a nutritionist to help you follow the principles of healthy eating every day. 

 

1. Eat regularly

Your body requires  a constant supply of nutrients: proteins, carbs, good fats and microelements. If you’re following a specific diet, then make sure to eat at least three core  meals and have them at about the same time every day. our body will work more smoothly, you’ll be in a good mood,  and you’ll feel energized. 

 

2. Eat attentively: put down your smartphone and turn off cartoons

The hyper-active contemporary lifestyle tempts you to combine eating with other activities, like reading, watching TV or scrolling your phone. However, when you eat, it is best to focus on food: its flavors, textures, and temperatures. . This will help you understand when  you are full, not to mention you’ll enjoy it more. 

 

3. Read the labels

Make  a habit  of reading the ingredients on the back of food packages. This is an effective way to control the amount of salt and sugar in your diet. Remember, salt and sugar are often found in bread, various sauces, sausages, hot dogs, and microwaveable TV dinners. When you buy a product, you need to understand what it consists of. If any ingredients look questionable, then you’re better off leaving the product on the shelf. Pay attention to the amount of fiber in products, too: it is an important component of your diet. 

 

4. Choose  unsaturated fats

Fats can be either natural or  artificial, and by the type of chemical bond—saturated and unsaturated. Make sure to choose mostly unsaturated natural fats for your diet. They can be found  in virgin crude vegetable oils, seeds, nuts, avocados, olives, and oily fish. 

 

5. Move

Walking is great for your health. Choose to move whenever possible, be it walking to work, picking up your child from school on foot, walking to the grocery store or  visiting friends. If you use transportation frequently, try  simple hacks like getting off one stop earlier, parking your car a little farther from your destination, or taking the stairs  instead of an elevator.

 

6. Plan snacks in advance

If you have lunch at work every day, and your child comes back home late in the afternoon, bring a lunch box that follows  the healthy eating plate principle with you, and give one to your child  as well. The main secret of a well-assembled lunchbox is planning. Think in advance what you will take with you, buy the necessary ingredients, and  make preparations the night before.

 

7. Do not overeat 

Overeating puts extra strain on the digestive system, so if you feel full, then put your  fork down. It is easy to overeat processed foods like candy, crackers, salted peanuts or hot dogs. Such products contain a lot of salt, sugar and fat. It is much harder to overeat vegetables, fruit, lentils or oatmeal. 

 

8. Avoid sugary drinks

Water is the best drink for both adults and children. Herbal teas, water with mint or pieces of fruit or berries are also good options for quenching your thirst. Children usually like the last option the most. Offer this drink to your child instead of store-bought lemonade. If you are making compote, then avoid adding  sugar. 

 

9. Eat five servings of fruits and vegetables daily

Various colorful veggies, fruit and  berries are a source of vitamins and microelements. The more colors on your plate, the healthier it is  for your  body. Expand your grocery list : do not ignore greens and root vegetables. You can add healthy greens to salads, and root vegetables are delicious when you roast them and add to a stew. 

 

10. Eat dessert after a full meal

Substituting dessert for breakfast or lunch is not the best idea. If you want something sweet, then eat it after a full meal. Homemade sweets are the best option in this case. You can control the quality of the ingredients, using  whole grain flour and reducing the amount of sugar.