In the modern world, we have a wide selection of processed foods, which, although tasty, are not always good for our bodies. Many of them contain excess sugar, salt, preservatives, and other additives, which can negatively affect health.
UNN has prepared several tips on how to reduce the consumption of processed foods and make your diet healthier.
Prepare healthy snacks in advance
If you don't always have time to have a full breakfast before leaving home, there's a temptation to choose something quick, but not always healthy, for a snack. However, if there are already healthy snacks in the kitchen, it will be much easier to make the right choice. Fresh fruits, nut mixes, vegetables with hummus are great options for a quick snack.
Also, try to prepare boiled eggs, turkey rolls, homemade cabbage chips, or overnight oats in advance. This will not only save time but also help maintain a healthy diet.
Keep healthy foods in plain sight
It is important that healthy foods are always at hand. Try to place them so that they are the first thing you see. For example, you can keep a vase of fruit on the kitchen table instead of sweets or cookies. In the refrigerator, you should place sliced vegetables and healthy snacks at eye level, and less healthy foods lower down or in the back corners.
But if you are used to eating snacks, replace them with a mixture of nuts and dried fruits and place it next to your workplace or on the shelf you open most often. Ultimately, when healthy food is accessible and visible, the choice becomes obvious.
Be creative when cooking
When cooking, you have the opportunity to experiment with ingredients and replace familiar processed foods with healthier options. For example, you can make vegetable chips by baking slices of potatoes, zucchini, carrots, or turnips with olive oil and salt. Or try making chia seed pudding, homemade muesli bars, or fruit leather.
Drink more water
Carbonated drinks, sweet tea, fruit juices, and energy drinks often contain a lot of sugar and calories, but few nutrients. Therefore, replacing such drinks with plain water is a great step towards reducing the number of excess calories.
If you don't like plain water, try sparkling or flavored water, or add pieces of fruit or herbs to it to improve the taste.
Cook meals for several days in advance
Cooking meals for several days in advance is an excellent way to save time and provide yourself with healthy meals, even when there is no time to cook. Prepare larger portions several times a week to have ready-made food for several days. This will also help avoid the temptation to order fast food or buy frozen semi-finished products.
Choose a few simple recipes that can be prepared at once, and cook dishes from different products to add variety to your diet.
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Eat more vegetables
Add more vegetables to your diet. This can be done very easily - add spinach to an omelet, fry broccoli as a side dish, or add carrots and cauliflower to soups or casseroles. Vegetables are rich in nutrients and fiber, which helps maintain a feeling of fullness between meals and reduces cravings for food.
Have 'unprocessed food' days
One effective way to reduce processed food consumption is to regularly have 'unprocessed food' days, when you completely abstain from such products. This does not mean fasting or strict restrictions, but simply switching to the most natural food: fresh vegetables and fruits, whole grains, nuts, legumes, lean meat or fish.
Such days help give the body a break from the excess sugar, salt, preservatives, and artificial additives usually found in processed foods.
Use the smaller plate rule
Using smaller plates is a simple but effective way to reduce the amount of food consumed, especially processed foods. Our brain often perceives a portion relative to the size of the dish, and when the plate is large, there is a desire to fill it completely. As a result, we eat more than we need, even without feeling hungry.
In addition, smaller plates help to better control the consumption of processed foods. If you put more vegetables, protein products, and healthy side dishes on them, there will be less room for unhealthy snacks.
Change your approach to shopping
It's easier to limit processed food consumption when it's not at home. Next time you go to the store, fill your cart with healthy ingredients such as fruits, vegetables, whole grains, and legumes. Also, pay attention to product labels to choose those that contain less sodium, trans fats, and added sugar.
Eat less processed meat
Processed meats, such as bacon, sausages, and hot dogs, contain harmful substances, and many of them are carcinogens. To reduce processed meat consumption, you can include less processed types of meat in your diet, such as chicken, salmon, or turkey. For sandwiches, you can also choose alternatives such as tuna, chicken breast, or boiled eggs. Plant-based proteins, such as beans, lentils, and tofu, are also excellent substitutes.
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