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Easy healthy adjustments your diet - nutritional coaching
Today's fast-paced life and busy schedules can make it difficult to maintain a balanced diet. However, incorporating small changes in your diet can make a big difference in your health. Here are some simple but effective adjustments you can make to improve your diet in a healthy way.
White sugar does not provide essential nutrients and can be detrimental to your health when consumed in excess. A natural and healthy alternative is maple syrup, which contains minerals such as calcium, zinc and manganese, or honey, rich in B vitamins and vitamin C. In addition, these options are sweeter than regular sugar, allowing you to use less of it in your recipes.
If you feel the need for something crunchy, replace traditional potato chips with more nutritious alternatives such as carrot sticks, celery or even broccoli. These vegetables are not only lower in calories, but also provide you with vitamins and fiber. If you prefer something more satiating, nuts are an excellent option, although you should keep in mind that they have more calories than vegetables.
Fruits and vegetables are essential for a balanced diet. It is advisable to consume at least 5 servings a day [3 fruits and 2 vegetables], and whenever possible, consume fruits whole and with skin to make the most of their fiber and nutrient content. Vegetables should occupy half of your plate at each meal, either roasted, steamed or in salads.
If you want to reduce saturated fats in your diet, a good option is to replace butter with avocado, which contains fewer calories and saturated fats, besides being rich in fiber, proteins and vitamins. Another excellent substitute is olive oil, ideal for cooking or dressing your salads, as it has beneficial properties for cardiovascular health.
To reduce the consumption of refined sugars, try replacing processed sweets with fresh fruits such as pineapple, which besides being sweet, is rich in fiber, helping to keep you satiated for longer. Watermelon is also an excellent option, since it hydrates you and has a natural sweet taste.
Whole grains are a better choice than refined grains because they contain more fiber and essential nutrients. Incorporating brown rice, quinoa or oatmeal into your diet can help keep blood sugar levels stable and improve your digestion.
It is essential to stay well hydrated during the day. Water is the best option for hydration, as it contains no calories or added sugars. In addition, you can include sugar-free herbal teas or vegetable broths to supplement your liquid intake. Try to drink at least 2 liters of water a day.
One of the keys to a healthy diet is organization. If you plan your meals in advance, it will be easier to make healthy food choices and avoid temptations. Prepare your recipes with fresh, natural ingredients and make sure you always have healthy options available.
Making these simple adjustments to your diet will not only improve your overall well-being, but will also help you feel more energized and prevent long-term illnesses. Incorporate these changes little by little and you will notice the benefits to your health!
