Eat healthy food It does not mean staying on a diet: eating healthy is a good habit to always adopt. Does this seem like an impossible undertaking? It’s not: discover 10 healthy eating strategies to follow like a mantra, even outside the home.
How to eat healthy without gaining weight and what are the benefits
How to eat healthy? We often ignore this question and jump straight into the shortcut of lightning diets. Protein, fat burner, Dukan … sweaty results come but regaining the lost weight is as easy as drinking a glass of water. The story is always the same, for everyone: after being “stint” for weeks, we mathematically give in to super-seasoned and highly caloric foods. Where are we wrong? In the approach. Before starting any diet we should learn to eat healthy. Being able to adopt a healthy diet 365 days a year is a bit like finding the Holy Grail but it is not so difficult, if you know 10 basic tricks to eat healthy always, even when away from home.
Eating healthy means eating in a conscious way, with the specific intent of doing good to our body and mind. Every ingredient purchased and every home-cooked meal should be thought of, desired and weighted according to our physical needs.
Do you feel sluggish and unmotivated? The first instinct is to pamper yourself with a double cheese pizza. Eating healthy and correct, however, means interpreting this alarm bell in a more profound and respectful way. Listen to your body and please it: if you feel subdued, recover your energy with a soup of seasonal vegetables, cereals and lots of spices. This will really make you feel better without snapping the scale needle forward. The benefits of healthy eating are manifested at all levels: physical and psychological, which is why the need to learn to eat healthy always, even outside the home and in restaurants.
10 tricks to always eat healthy
These are a few simple and direct actions to safeguard health and shape. Let’s see them all. By transforming them into habits you will find yourself adopting them more and more often almost without realizing it.
1.Prefer organic food and fresh food
Because we ingest fewer preservatives and pesticides. Starting with basic foods such as fruits, vegetables and cereals which, if organic and fresh, guarantee a very low or even non-existent level of glyphosate (the most used herbicide in the world). Eating plenty of fruit and vegetables will also fill you up and nourish without the risk of gaining weight.
2.Eat according to seasonality
Seasonal fruits and vegetables are not only cheaper and more environmentally friendly but contain the nutrients we really need. Pay attention to seasonality even when you eat at the restaurant: consult the menu of the day for seasonal and freshly cooked dishes.
3.Avoid processed foods
Highly industrially processed foods should only be present in minimal quantities in a healthy diet. Among the processed foods, for example, we find sandwich bread, canned fruit, cheeses and ham. Among the ultra-processed ones there are sausages, hamburgers, pates, frozen pizza, snacks and instant soups. These are foods that contain many pitfalls to your figure and health – excesses of salt, sugar, and saturated fat top the list.
4.Prepare the schiscetta the previous day
If you want to eat healthy outside the home but don’t go to a restaurant, your schiscetta can become a cross or a delight. The advice for a deliciously healthy plate is to balance the nutrients like a Buddha bowl: 2/4 of seasonal vegetables, 1/4 of proteins and 1/4 of carbohydrates. Think about it and prepare it the night before so as not to give in to the morning pillage of the pantry, often a source of disordered, caloric and unhealthy lunches.
5.Relying on meal prep
Playing early is one of the basic rules to follow to eat healthy without gaining weight. The meal prep comes in handy because it allows you to organize meals for the following week during the weekend. Study the recipes (balanced!), Do the shopping and set up the basic preparations to store in the refrigerator in airtight containers.
6.Don’t skip breakfast
It sounds like a classic grandmother’s warning, but it’s not out of fashion, on the contrary, it’s an evergreen of healthy eating. Enjoying a slow home-cooked breakfast (if you can, allow yourself at least 15 minutes), and balanced puts you on track for healthy eating throughout the day. An example? The açai bowl. But also wholemeal bread and jam without added sugar or whole grains, dried fruit and milk.
7.Count the calories of gravies, sauces and fillings
The purpose of healthy eating is not to lose weight, but it is true that by eating healthy, weight is easily controlled. Because? Because in addition to nutrients, calories are also counted. The calorie count, but only if combined with a correct balance of macronutrients, helps us to understand what we eat and not to overdo it with sauces, sauces and fillings that increase the calorie count. For example, if a wholemeal pasta with tomato sauce is healthy and light, the same amount of egg pasta with meat sauce risks being an attack on the line. This also applies to pizza: the red one provides 240 kcal per 100 grams while a 4-cheese is close to 350.
8.Do not eliminate pasta, bread and pizza
Pasta, bread and pizza make you happy. But not only: if they are whole, they provide nutrients and vitamins as well as predispose those who use them to virtuous combinations, if highly processed foods are eliminated from the list. Basically: yes to pasta with tomato sauce, bread with hummus and seasonal vegetables, red pizza and margherita. No to ready-made lasagna, fast-food sandwiches and super-seasoned, sugar-rich frozen pizza.
9.Always carry a snack with you
Among the tricks for eating healthy even outside the home is always carrying a snack from your handbag so as not to run out of energy and not to risk getting to lunch or dinner, rattling off the proverbial ” table legs”. Prefer energizing and nutrient-rich snacks such as fruit, yogurt, protein bars and nuts,
10.Embrace mindful eating
The “automatic pilot” often also guides us in the kitchen leading us to choose, out of habit or boredom, foods that are not good for us. This triggers an uncontrolled, unhealthy diet that can lead to sudden hunger attacks and, in the most serious cases, to eating disorders. The advice to always eat well is to be aware of what you eat, both at home and at the restaurant, and accept your physical defects, when they are purely aesthetic and do not correspond to psychological or nutritional discomfort. Do you eat healthy and feel fit but does that roll persist? Embrace it, it’s part of you.