Eat small, but don’t skip meals!
Eating smaller meals throughout the day is great dietary advice. Instead of eating a big, heavy lunch that puts the focus of your entire body on digestion, you may opt for several smaller portions. These will help you control your cravings at work, and also allows for better calorie control. A small salad, handful of mixed nuts, a small bowl of granola or freeze-fried fruits are perfect candidates for snacking!
Don’t forget about salt!
Pre-made snacks, fast foods and chips have one thing in common. They usually come loaded with salt and fat! Sodium chloride is one of the biggest problems nowadays, as high amounts of it may lead to high blood pressure, which in return may end in cardiac arrest and/or a stroke. Try cutting down salt by adding less of it to your meals. Also, you can check the labels to find out the amount of sodium in your food.
Keep your water bottle close!
Hydration is another important aspect! There is a heated discussion based on the exact amount, but your safe bet is at least 6 glasses of water each day, ideally with lemon juice. This should be increased during the summer, as we need more water in higher temperatures. Remember that when you feel thirsty, your body is telling you that it needs hydration, so make sure you have your water bottle or a drink on you!
Also, it is basic knowledge, but worth repeating: fizzy drinks are loaded with sugar, which is both horrible for your weight and also devastating to your health! If you crave something tasty and refreshing, you can put a few slices of lemon or lime, fresh mint, strawberries or raspberries in your water – the refreshing taste will surely help you during the long days.
What about fish?
The Mediterranean and Japanese cuisine are considered to be the healthiest in the world, and a lot of that is connected to abundant seafood in these areas. Fish are especially beneficial, as they are rich in minerals and nutrients, as well as omega-3 fatty acids. They help lower cholesterol levels, enhance your mental abilities and allow for younger brains to grow – that is why they are especially beneficial for children.
On the other hand, fish are contaminated by heavy metals (especially mercury) as the water they live in is polluted with the metals. Also, canned fish are usually brined, which means tons of added salt. Be careful about the frequency of consuming fish, form and origin – they say the best are salmon, trout, sardines – the wild-caught ones.
Carbohydrates – are they all that bad?
Actually, this is more complicated. Yes, high sugar intake is bad for you, but not all carbohydrates are created equally. If you stick to starchy ones, like potatoes, gluten-free grains (e.g. millet, quinoa or brown rice), you should be fine. Thanks to the high amounts of fibre in them, as well as low sucrose level, they are much better health-wise.
Finally, one last tip – cut down the additional fats, especially while eating carbohydrates! Less butter on bread or less very rich, creamy sauces added to your pasta means fewer calories consumed and easier digestion of carbohydrates. Moreover, avoiding fatty and salty seasonings, you will also start experimenting with more healthy toppings, like herbs or pure spices!
Individual approach
Everyone is unique so individual approach is very important in health nutrition. Although we look similar and have the same organs, our bodies may have different needs. In the chaos of information available nowadays regarding ‘how to eat healthy’, try to immerse yourself within your inner space and listen to what your body needs.
Just remember about essential nutrients coming from fruits, vegetables, leafy greens and herbs, and don’t be fooled by a burger or pizza cravings – it is definitely not what your body truly needs!
