The discourse on healthy dieting has attracted many people and minds. Questions like “What to eat to lose weight?”, “How to live without sugar and salt?” and “What to do if you can’t find organic carrots?” have become abundant in our everyday life.
To address your concerns respecting the nutritious food that suit you the most according to your bodily conditions, we at Viral Square have come up with some 17 scientifically proven suggestions to answer your questions.
17. Instant energy boost
Our overall body energy directly comes from the food we eat. Consuming whole grains, brown rice and eggs on a regular basis, will certainly help you maintain your energy level throughout the day. But if you aim at instant energy boost, choosing to buy an energy drink will not be productive as it is made up of a lot of sugar and caffeine, which are sources of artificial energy. Eating an apple instead will boost your energy naturally.
16. Foods that don’t increase cholesterol
Consuming cholesterol isn’t always counter-productive. Everything depends on the type of fats a product contains. Products like chocolate, butter, milk, sausage and even toffees have a lot of saturated fats, because of which the cholesterol levels increase, while grains, beans, lentils, and unsalted nuts are the products that help decrease cholesterol levels naturally because they have less of this kind of fat. Eggs, prawns, and liver, despite being rich in cholesterol, actually don’t increase its level in our bodies. Conversely, yogurts and other full-fat dairy products might appear harmless to us but the amount of saturated fats in them is very high. So, it’s better to restrict their consumption.
Only a small part of the world population is sensitive to gluten. All other people (about 90%) can freely consume wheat and other such products containing gluten.
There is no one product that can help your body stay healthy and at the same time, if your diet is balanced, then no one product will stand out. A few products are such that the elements they contain are healthier than others like spinach, beans, cabbage, broccoli, blueberries, peaches, chickpeas, lentils and walnuts. Including them in your menu will make your food healthier and nutritious than ever before.
Freshly baked tasty bread is a pleasure that has nothing to do with healthy eating. You can eat bread, but you shouldn’t think of it as an effective and essential component of a healthy diet.
There can be no concept of high-grade healthy diet without carbohydrates. All useful plant products are a source of carbs. All refined foods and foods high in sugar should be excluded from your diet, not because they have a high level of carbohydrates but because they contain fats, sodium, and other dangerous ingredients. Carbohydrates are not evil, unhealthy junk food is!
Our body self-cleanses daily. The best way you can help it is by maintaining a healthy diet, getting exercise, sleeping enough, being able to control stress, and, of course, not smoking.
Following these rules is much better than any artificial detox. Not only is it non-effective but can be quite dangerous, as well.
10. Composition of products
The most useful products usually have only one ingredient. For example, products like avocado, lentils, blueberries, broccoli, almonds, etc.
When choosing other products, always pay attention to the list of ingredients: the shorter it is, the better. Also pay attention to the amount of chemicals, sugar, oils, salt, etc., in them.
9. Can we eat the same products every day?
There is nothing bad in eating the same products and dishes on daily basis provided that you keep a balanced diet. However, it’s still recommended that you diversify your daily food intake from time to time.
As we already said, “good” fats are contained in nuts, seeds, olives, avocado, seafood, and olive oil.
The consumption of saturated fats that you find in unhealthy food like meat products and whole-milk dairy foods must be decreased.
7. Organic products
Organic farming protects food from harmful pesticides. Additionally, there are apparent ecological and ethical advantages as well. But there’s still no evidence of its benefits for health because no relevant and appropriate studies have been performed so far.
Vegetables that are compulsory for healthy eating can be bought both fresh and frozen. And when shopping for frozen you should look for ’quick-frozen’ right after harvesting. There are also some other factors you should pay attention to:
harvesting date of frozen vegetables should match the harvesting season; the vegetables’ pieces in the package should be separated.If you feel that there is one big icy piece, this indicates a violation of the storage and transportation process.
5. Heat treatment
Here everything depends on the product. That’s why:
berries are better eaten fresh so that they retain all antioxidants tomatoes and cabbage should be cooked a little bit for better digestibility; lentils and beans can be eaten only after being cooked completely.
Fish can be eaten every day in one of the meals. However, to make sure that the fish you eat doesn’t exceed the maximum level of mercury and other harmful substances, is essential. It has been calculated that smaller fish are much less likely to contain mercury than larger fish.
3. Calcium without milk
Scientists have yet to decide whether milk is actually harmful or beneficial for adults. If you have decided to exclude this product from your diet, we recommend that if not milk, you include other products rich in calcium instead. For example, greens, kidney beans, and soy.
The latest research says that consuming any alcohol decreases your lifespan. That’s why even red wine is actually potentially dangerous. So, if you drink alcohol to improve your health, scientists recommend that you stop doing it right away.
Sugar provides us with ’empty’ calories without any other nutrients. Additionally, sugar releases insulin, which promotes weight gain. Also, sugar makes us want to eat more. That’s the reason why so many products in shops contain so much sugar.
Healthy eating should include the following principles:
water instead of soda; consuming only whole grains; nuts, seeds, olive oil, avocado as a source of ’good’ fat; fish and seafood instead of meat as a source of protein; less sugar and salt, more vegetables and fruit.