Overeating sweets affects insulin levels and disrupts normal metabolic processes. Advice on how to overcome excessive sweets, from the president of the Association of Nutritionists of Ukraine, Oleh Shvets, was published in the Center for Public Health, UNN reports.
Details
The Public Health Center has listed expert advice that will help you enjoy sweets without harming yourself:
- Avoid strict restrictions. Allow yourself your favorite treats, but in moderation and with healthier foods. For example, dark chocolate can be melted and combined with berries or fruit.
- A balanced approach. You can eat sweets, for example, once a week, but not unlimited amounts. Choose foods that contain less than 100 calories per serving and those that are not 100% sugar. Give preference to treats that contain nuts.
- Maintain a balance of healthy eating. It should become your way of life. Create your own eating pattern and stick to it all the time, it shouldn't be a short-term "diet".
- Reduce the size of the portions of sweets, replace the dishes with similar but smaller ones.
- Eat more slowly. This allows for longer satiety and a later return to hunger.
- Add physical activity. This can even be as simple as walking every day. Recall the recommendation for adults to engage in at least 150 minutes per week of moderate-intensity physical activity. Try exercising for 30 minutes 5 days a week.
The Center for Public Health also reminded of the WHO recommendation: no more than 10 teaspoons of added sugar (reduce consumption of sweetened drinks, sweets, pastries, sweet dry breakfasts)
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