Nowadays, a healthy meal seems to be a challenging task. How can we find time for lunch, not speaking about the calculation of carbohydrates and proteins? Actually it is not so difficult to include healthy food in the menu.
How often do you eat red meat?
When eating meat, we get iron, necessary to maintain our energy. It is better to have small portions, but quite often. If you do not eat red meat, you can replace it with chicken or beans.
Tip: In the morning, do you feel as if you had not slept the whole night, do you feel dizzy, do you have dark circles under the eyes, and the skin is lighter than usual? This may mean that you do not have enough iron.
How much water do you drink per day?
Nutritionists recommend drinking 40 ml of water for every kilogram of body weight (for example, if your weight is 60 kg, you need to drink 2400 ml of water). If you’re training in the gym, then add another 500 ml per hour of training.
Tip: We often confuse hunger with thirst. Make it a rule to drink a glass of water before a meal – it will help you understand whether you’re hungry or not.
How many glasses of alcohol you drink a week?
Studies have shown that most people tend to underestimate the amount of alcohol consumed by them by 50%.
According to the recommendations of the World Health Organization, women should use no more than 30 grams of pure alcohol per week (this is one and a half a bottle of beer, 80 grams of wisky or two glasses of dry wine). In this case, it is recommended not to drink at all two days a week.
Tip: In order to satisfy thirst, keep a glass of water close at hand, so you can enjoy the taste of wine, instead of drinking it at one draught.
How do you usually have your breakfast?
If you want to maintain the correct weight for a long time, give up on muffins and white bread; eat eggs, stewed beans, and ricotta cheese on toasts, cereal with milk or yogurt. Choose whole grain cereals to restock fiber.
Tip: Limit your portions. It is sufficient one cup of cereal or even half of more consistent cereals such as muesli and oatmeal.
How often do you eat cereals?
We need cereal products to energize, strengthen the nerves and make our hair and nails shiny. Wheat and oats are the most useful.
How many products containing calcium you eat per day?
Women need to regularly eat foods that contain calcium. It is desirable to do this twice a day in order to cover the daily value of 1000 ml. Add to your menu a glass of milk, yogurt with cereal or cheese sandwich.
If for some reason you cannot tolerate dairy products, choose other foods containing calcium, such as canned fish with bones (salmon or sardines), broccoli, beans and almonds. In addition, you can find lactose-free cheese, cottage cheese in stores. Many people that suffer from lactase deficiency can eat plain yogurt that contain a lot of calcium.
How many fruit and vegetables do you eat a day?
Recent studies have shown that people, who eat fruits and vegetables at least seven times a day, are less likely to suffer from heart disease. It’s not as difficult as it seems. If you eat a chicken, add carrots or cucumber, lettuce and avocado sandwich. Cook for dinner broccoli, peas or beans. A glass of juice and some fruit for breakfast – that’s all!
How often do you eat seafood?
Iodine, proteins and fats from seafood are necessary to us not less than iron. Salmon, sea bass and tuna are rich in omega-3 fatty acids that help keep skin smooth and improve brain function.
Eat fish about three times a week. If you are allergic to seafood, try to include in your menu flax seeds, walnuts and eggs, they also have lots of omega-3.
Which of these snacks is the most useful?
Nuts are rich in valuable protein and essential fatty acids. Choose almonds, cashews, hazelnuts, unsalted peanuts, pecans or unsalted pistachios. But don’t eat more than a handful, so as not to add excess fat to the menu.
Snacks between meals are necessary. They contribute to the increase of sugar level in blood, control metabolism and help reduce the amount of servings for breakfast, lunch and dinner.
How many foods containing carbohydrates do you eat per week?
Recently the consumption of carbohydrate-containing foods has sharply reduced because of addiction to some “star” diets. In fact, a complete rejection of carbohydrates does not always help to lose weight. Carbohydrates in beans, kidney beans, whole-wheat bread and fruit are like fuel for your muscles. If you exclude them, the metabolic rate will decrease, so when you return the carbohydrates to your menu, you will more likely gain your weight again.
How many times a day do you eat sweets?
Often sweets cravings are in fact caused by lack of liquid. So before you eat a candy, drink a glass of water. If you love chocolate bars, try to replace them with small tiles of bitter chocolate or dried fruit.