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Healthy and harmful. Green list/Red list

healthy-eating

Temptations make us weak. The most important of them – food. It surrounds us, it’s everywhere, we need it, and when hunger overcomes us, we are ready to eat all that comes handy. Hamburgers, hot dogs, fatty patties and buns, cakes with tea in a break at work – all this leads to various unpleasant consequences.

How do we get out of the situation? Diets! We torment ourselves by hunger strikes or limitations in nutrition, someone finds the solution in sports, someone resort to more radical methods (it all depends on complications). If you are worried only about excess weight, and a set of accompanying diseases doesn’t complicate your situation, you can easily change everything for the better.

The best way to get yourself out of such a “heavy” situation that you no longer want to be involved in, is proper nutrition everyday. Long-term diets tire a lot, tough diets entail disruption on the very first party. Develop healthy eating habits that will help you in the difficult moments of temptation.

This is not difficult, and in addition, healthy eating can be very tasty. Vegetable food contains large amounts of vegetable fiber, ie cellular tissue. This means that it perfectly satisfies hunger without adding extra centimeters. Cellular tissue absorbs water and other liquids, and thus helps you to feel saturation. You can get enough fiber eating such products as a variety of fruits and vegetables, a sufficient amount of bread of coarse flour and cereals, such as brown rice, oats, and legumes – soybeans, dried beans, peas and lentils. These foods are high in fiber and low in fat, and besides they are an excellent source of protein. Do not forget about vitamins. Include foods rich in vitamin C into the menu – oranges, grapefruit, dark orange and dark green vegetables such as pumpkin and spinach.

Do not skip breakfast; this meal is very important for the normal daytime metabolism. In addition, the absence of morning meal will lead to overeating in the rest of the day. Forget about late dinner. After 18 pm the human digestive system is entering a phase of minimal activity and everything eaten by you is converted into fat, and does not feed you by energy. Make moderate portions. Remember the rule – a signal about saturation of the body enters brain only in 20 minutes after the end of the meal. Drink clean water. It is good for health, and in addition, drinking more water, you will feel satiety. You can also use juice, but if it is too sweet, it is advisable to dilute it with water.

These tips are simple and familiar to us. It is important not to forget about them. In addition, we can remind ourselves, what foods should fill our menu, and what foods should be removed from the ration. By following these tips, as well as creating your menu based on the lists of allowed and forbidden foods, you will keep yourself in good shape without resorting to diets.


GREEN LIST

recommended products

Fats

Sunflower unrefined, corn or olive oil

Dairy products

Fat free or low fat, low fat cheese, cottage cheese

Meat products

Natural meat without fat, chicken without skin

Fish

Stewed with vegetables or grilled

Eggs

Boiled (one per day)

Vegetables

Steamed or cooked without fat

Bakery products

Bread and buns of coarse flour or with bran, brown rice, oatmeal, porridges made of corn groats and untreated grains

Beverages

Juice, herbal tea, non-carbonated water, wine (not more than 120 ml per day. If you are overweight, dilute wine with water in a ratio of 1: 1)

Sweets

Dried fruits, home-made jams, dark chocolate (in small quantities)


RED LIST

 undesirable products for rare use

Fats

Margarine, butter and refined vegetable oil, mayonnaise

Dairy products

Fat milk, cream

Meat products

Fatty or industrially processed meat, salami, smoked sausages, hot dogs, bacon, pate, chicken with skin

Fish

Fried in batter or baked in pastry

Eggs

Fried

Vegetables

Dressed with sour cream, butter, fried in oil and margarine

Bakery products

White bread, cakes and biscuits, cream-filled pastries

Beverages

Beer, wine (more than two glasses), sweet carbonated water, strong sweet coffee

Sweets

Chocolate, desserts with fatty cream, sugar

1 comment

  • Tiziana Palazzo

    I really appreciate your post. and the following sentence is the perfect summary of the ” emotional eating”. Food surrounds us, it’s everywhere, we need it, and when hunger overcomes us, we are ready to eat all that comes handy. For my experiences the goal is as you said ” change habits” and working on re-programming the reaction about that particular emotion that overcome the person before eating. Today it’s possible to use hypnosis too to overcome this bad habit. Thank you for been helping us with more knoledge about food. I’ll use your advises and share your link to people I know have this challange at the moment in their lives.

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