Eating well seems like something very difficult to achieve, but with the right choices, it is possible to have a healthy and enjoyable diet.
There is a lot of talk about eating well. But after all, what is eating well? This is a complex and broad question, which definitely cannot be simplified just by eating foods considered healthy. In reality, eating well is directly related to balance, conscious choices, flavor and pleasure, and not sacrifice, guilt or punishment, as is wrongly sold out there.
In practice, eating is not just a habit linked to survival, it is much more than that, it is what ensures your body works well, and one of the main forms of self-care. Therefore, more and more people are looking for a healthy diet, but end up getting lost along the way and giving up. This is due to the difficulty imposed and the challenges linked to the concept of eating well, when in reality it shouldn’t and doesn’t need to be like that.
Of course, it demands choices and a lot of quality, but to do that you don’t have to give up the flavor and pleasure of food. Therefore, today we will talk more about what it means to eat well, and tips for having a healthy and enjoyable diet.
What is eating well?
Eat a lot? Or eat only healthy foods and exclude the treats you love so much from your life? Eat small amounts of unprocessed foods? Not exactly, but also. Although complex, the concept of eating well can be summarized in one word: balance.
Amid questions about what real food is, what an ideal diet is and how to have a healthy diet, we cannot forget that there is no single answer to this. Even more so when it comes to food, something that can be so plural and varied.
However, it is important to pay attention to what you put into your body, after all, it needs this to function well, but at the same time, the idealization of a perfect dish can steal the satisfaction of a good meal. And this is precisely where the danger lies in the fixed idea of what it means to eat well.
The idea of eating well is directly linked to a balanced diet, based on the diversification of foods and the search for elements that can nourish the body. So that he is healthy and can use all his vital functions correctly and enjoy a quality of life.
Remembering that what we can define as “real food” is that which includes fruits, vegetables, rice, beans, meat, eggs, that is, food that is not industrialized.
Challenges of eating well
So, in this sense, food is a fundamental part of how to eat well. But at the same time, the reality of each individual comes into play. It is not so simple to achieve and this needs to be taken into consideration to avoid future frustrations.
Time is one of the great challenges of a healthy and balanced diet, since in the rush of everyday life, it is much easier to turn to processed foods, due to their practicality. Speaking of which, it is important to differentiate between food groups.
Starting with processed foods, which are produced with the addition of sugar and salt, and thus go through the process of cooking, fermentation, drying or smoking. In the case of ultra-processed foods, we can add fats, soy and milk proteins, meat extracts, preservatives and artificial colors. These foods, in turn, do not need to be the villains of the diet, especially because they are exaggerated.
Therefore, these foods are not prohibited in the diet of anyone who wants to eat well. The ideal is to maintain the habit of eating healthier meals on a daily basis, during the week, and thus, on weekends, allow yourself to enjoy “less healthy” foods. After all, no one is made of iron, right? And the idea of rigor, demands and sacrifice does not help in this search for a more balanced diet.
Therefore, the ideal is to consume food in moderation, awareness and obviously, balance.
Healthy and tasty food
One of the biggest myths is that eating well and eating with pleasure cannot go together. Fortunately, yes, they can. Food should not only be about nourishing the body, but also about feeling pleasure when eating, tasting delicious food makes all the difference when choosing what to eat. To be clear, there is no point in just being healthy if it is not tasty to the palate.
So, when you think about what to eat, think about what this food will provide you, both in nutrients and flavor. To do this, you can use creativity and spices when preparing your food. This way it is possible to make delicious dishes, without overusing salt, sugar or other fats known to bring more flavor to food.
Remembering that to include this in your life, the secret is planning and preparation. It is a path to be followed, there is no point in thinking that you will change your diet from one day to the next. It is a daily evolution, built with discipline, creativity and awareness.
Tips on how to eat well
So, knowing all this, if eating well is your desire, let’s find out some accurate tips that will help you transform your diet, health and quality of life. Check out:
Planning
Essential to not lose focus and get out of the routine. Planning and organization is the basis of a healthy and balanced diet. Because in the rush of everyday life, it is very easy to give in to temptations and opt for the easiest and most practical option.
Therefore, the recommendation is to make a shopping list before going to the supermarket, to buy only what you need and not forget anything. It’s also worth making food in advance or having it ready a day in advance or making lunch boxes for the week, depending on what your routine is like. This way, in addition to avoiding the temptation of eating junk food, you know the exact origin of what you are eating, and you can even develop unexplored culinary skills.
Know what you are ingesting
Whenever you go shopping, carefully read the labels of the products you take home. Analyzing the nutritional table can be very useful when buying similar products, and getting an idea of what you are ingesting, and the amount of nutrients offered in each portion.
Don’t skip meals
Eating well also includes having a regulated eating routine. Therefore, never skip a meal, to avoid overeating the next time you eat. The ideal is to eat every 3 hours, so between the main meals of the day, it is worth having a snack. For those who work outside the home, carrying a snack in your bag is essential. Give preference to healthy snacks to alleviate hunger during these periods.
Beware of dietary restrictions
As previously stated, deprivation, sacrifice and guilt are more of a hindrance than a help when it comes to eating well. Therefore, when it comes to restrictions, if applicable, do so with the recommendation of a nutritionist.
This is because when you start eating an unbalanced diet, hormones can become unregulated and increase hunger. Depending on the restrictive diet, reducing calories can lead to a drop in serotonin, and lead to binge eating, that is, the opposite effect. That’s why it’s important to have professional help when setting up your eating routine.
Quality sleep
Sleep is essential for the proper functioning of the body and also for maintaining a good diet. Therefore, one of the tips for eating well is also sleeping well. A good night’s sleep prevents problems such as hormone dysregulation, among others.
Stress control
Taking stress out of food is one of the most common mistakes people make in general. Excessive stress and anxiety can lead to a series of problems, such as binge eating, for example. Hence the need to take care of the body and also the mind, in order to avoid this type of problem.
In peaks of stress, the tendency is to seek relief from foods rich in carbohydrates that are not at all healthy. So, when you see that you are reaching your limit, look for ways to control this by doing some relaxing and pleasurable activity. Calming teas can also help.
Choose natural sugars
Try to be more selective when it comes to sweetening your foods. Sugar may be delicious, but too much sugar is not good for your body, as are artificial sweeteners. So, avoid it whenever possible, because these ingredients can increase hunger. Therefore, opt for natural sugars.
Eat slow
Whether due to rush or lack of time, many people have the bad habit of eating too quickly, barely even chewing their food. The ideal is to do just the opposite, eat slowly, chew food calmly, enjoy the moment and enjoy the food fully. In addition to being much more enjoyable, eating slowly is also a way to avoid overindulging in food, as this gives your body signals of satiety.
Anyway, what did you think of this article? In fact, take the opportunity to also check out Improving blood circulation with healthy eating and habits.
Sources: Unifor Live Well Conquer Your Life
Images: Viva Bem Veja São Paulo Jornal N Omron Lar Natural Grupo SH Brasil
