There is an opinion that eating right means giving up bright, rich flavors and gastronomic pleasures. In fact, this is not true. Healthy eating can be tasty, varied and not boring if you study the issue in advance and do not be afraid of healthy products because of their calorie content.
So, how to diversify your diet if you want to eat healthy - further in our article.
Familiar dishes in healthy interpretations
You can diversify your diet in a healthy way. For those who are used to having sandwiches for breakfast, it is enough to replace regular white bread with whole grain bread, and sausage with oven-baked chicken breast. You will get both a tasty and healthy breakfast. High-quality butter is allowed and even encouraged. One of the foundations of healthy eating is porridge. However, not everyone likes it. And you quickly get tired of cereal side dishes. A good alternative would be pasta made from durum wheat with a balanced composition. They have a lot of protein, at least 10 g per 100 g of dry product, enough fiber and slow carbohydrates. Therefore, such a side dish quickly and for a long time saturates. Do you like potatoes, but have heard about their uselessness and even harmfulness? Try washing the root vegetables well and baking them in the oven without oil, right in the peel. Supplemented with sour cream and garlic sauce, horseradish, mustard, and herbs, the dish will be healthy, satisfying, and delicious.
Can you eat sweets on a healthy diet?
Cereals, meat, fish, vegetables, and herbs are foods whose appropriateness in a healthy diet is beyond doubt. The dairy group is a source of much controversy. But those who tolerate lactose well can consume high-quality natural dairy products, giving preference to fermented milk products of medium fat content. And what about desserts? They are considered to be at the opposite pole from healthy nutrition systems. In fact, sweets are not prohibited. It is important to:
- Pay attention to calorie content. Most products and dishes in this category have a high energy value, so in large quantities they do not fit into the daily norm.
- Study the composition. It is not the confectionery products themselves that are harmful, but certain ingredients - cooking fats, some sugar substitutes, artificial preservatives, colors, flavors.
- Don't indulge in sweets at night. If you really want them, it is better to eat some fresh fruit or berries.
Some confectionery products are even beneficial for the body. As an example, we can recall dark chocolate. It has a beneficial effect on the heart and blood vessels, increases performance and improves mood. You can buy dark chocolate with a cocoa content of 72% or more in Maudau - an online market of food products and important things for every taste. Finally - about drinks. In the first place in healthy nutrition is clean water. Tea, coffee, juices, fruit drinks, compotes - all this can diversify the drinking diet. But it is better to refuse sweet soda and soluble powdered lemonades.
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1. Experiment with ingredients
- New foods: Try including exotic fruits and vegetables that you have not eaten before. This will not only add variety, but also provide new vitamins and minerals.
- Different types of protein: Include not only chicken and fish, but also beans, tofu, eggs, seafood, and lean meat. This will add variety and improve the amino acid profile.
2. Different cooking methods
- Grill and bake: Don't limit yourself to frying. Try grilling, baking, stewing, or steaming. This will help preserve nutrients and reveal new flavors.
- Soups and Stews: Try making soups, broths, or stews by mixing different vegetables and spices. Not only is it delicious, it will help you eat more vegetables.
3. Play with Herbs and Spices
- Spices: Use different spices and herbs to add new flavors to your dishes. This can dramatically change the taste of familiar foods.
- Marinades: Try marinating meats and vegetables before baking or grilling. This will add a new dimension to the flavor.
4. Plan Portions and Snacks
- Healthy Snacks: Instead of the usual chips or sweets, choose healthy options like nuts, yogurt, fruit, or veggies with hummus.
- Mix Textures: Combine soft and crunchy foods in one dish for an interesting eating experience.
5. Make Cute Displays
- Presentation: Beautifully presented dishes can make ordinary food more appealing. Serve food on pretty dishes and use brightly colored vegetables and fruits.
- Diverse Shapes: Use molds to cut vegetables and fruits to make them more interesting.
6. Seasonal Produce
- Follow the Season: Using seasonal produce not only supports local producers, but also ensures better freshness and flavor. Seasonal fruits and vegetables are often cheaper and more flavorful.
7. Back to Basics
- Cooking: Try cooking at home, which gives you the opportunity to control ingredients and experiment with recipes. It can also strengthen your cooking skills.
- Recipes from Different Cultures: Incorporate recipes from different countries into your cooking. This could be healthy Indian, Thai, or Mediterranean cuisine, which are full of vegetables, spices, and proteins.
Variety in healthy eating is not only a matter of choosing ingredients, but also creativity in cooking and serving food. Using these tips, you can make your meals more interesting and delicious, while staying on track to a healthy lifestyle.