A healthy lifestyle has a lot of components. Among them - a healthy diet. How to stick to a healthy diet and that this represents a healthy diet?

Healthy diet

• It attaches great importance to fruits, vegetables, whole grains, and nonfat or low-fat dairy products
• It includes lean meats, poultry, fish, beans, eggs and nuts
• Limit saturated fats, trans fats, cholesterol Cholesterin Salt, and added sugar
• It remains within the required daily calorie intake

A healthy diet can include the products of which you have never thought of.

• Fresh fruit - not just apples and bananas. Try exotic fruits: mango, pineapple, kiwi. If this is not the season for fresh fruits, eat frozen, canned, dried fruit. Canned Fruits contain sugar or syrup is added, so choose fruit canned in water or in juice.
• Fresh vegetables - try to add steamed or grilled vegetables seasonings such as rosemary. Canned vegetables, choose no added salt, butter or cream sauce.
• Foods rich in calcium - other than milk, try yogurt, fat-free or low-fat, no sugar added.
• New versions of favorite foods. If your favorite food - fried fish or chicken in breadcrumbs, try a healthier option, bake them or cooking on the grill. Try replacing fatty meat with dried beans. Look for less-calorie recipes, and you'll find a new favorite dish.

Do I have to give up their favorite foods?

Healthy eating - a balanced diet. You can enjoy your favorite food, even if it is rich in calories, fat, or contain added sugars. The idea is to feast on a diet only occasionally, and then balance it more healthy foods and physical activity.

  Some tips on favorite treats:

• Eat them less often. Rather than use them every day, do it once a week or once a month.
• Reduce the dose. If you love chocolate, eat a small piece. Be careful. This method is suitable for some people, but other favorite food is too tempting.
• Eat less high-calorie options. Use non-nutritive ingredients and cook differently. Instead of cooking macaroni and cheese, adding whole milk, butter, fat cheese, use low-fat milk, less oil, light cheese, spinach and fresh tomatoes.

The bottom line is that you can turn almost any dish to your healthy eating plan, so to lose weight or maintain a healthy weight.

The main thing - constantly stick to a healthy diet plan. Over time you make a habit of eating right.

How to get the habit to eat

While many of our habits are acquired in childhood is never too late to change them.

Sudden, sharp change eating behavior (for example, start to eat only cabbage soup) can lead to short-term weight loss. But it's not a healthy change, and it will not be successful. The transition to a healthy diet should be implemented carefully.

• Think about all of their dietary habits, both good and bad, about what makes you eat properly.
• Replace unhealthy eating habits to a more healthy.
• Secure the new, healthier habits.

Make a list of your eating habits. Within a few days, keep a diary, which records everything that you eat and what time of day you eat it. You can, for example, find that always want to eat something sweet, to increase the energy in the afternoon. Notice how you feel at this time, especially if you were not hungry. Maybe you are tired or nervous?

Note those habits that could lead you to overeat. Typically these habits:

• You eat too fast
• Always eat the entire portion
• Eat, if you are not hungry
• Eat standing
• Always eat dessert
• Skip meals (or breakfast only)

Look at the marked bad habits. Be sure to specify all that motivates you to them. Determine which of these you want to handle first. Praise yourself for what you are doing is correct (for example, eat only fruit for dessert, or drink skim milk).

  Often we eat when not hungry, if:

• Open the closet and see a favorite treat.
• Watching TV while sitting at home.
• Before the tense situation at work, or after it.
• Comes home from work and do not know what dinner.
• Someone offers us a dish made "especially for us."
• We pass the bowls of candy.
• We see a plate of sweets and pastries at work.
• We were bored and we were tired, and we think that food can cheer us.

Mark those "signals", which are faced every day or every week. We often overeat during the holidays, but now focus on how to face than most.

Ask yourself about each marked "signal":

• Can I somehow avoid these situations? Maybe choose a different route to work, or during a break, do not sit next to the machine, selling snacks?
• If you can not avoid something, whether it is possible to choose a healthier option? Of course, you can not avoid all temptations. Think about whether you can replace the food and drinks that you lure more useful? Can you something to distract? Can you advance to eat something useful?

Replace unhealthy habits for healthy ones. For example, you notice that eating too quickly when left alone. Try to have dinner with a colleague, or invite someone to visit once a week. You can postpone the fork in the direction during the meal, or watch TV during dinner, if it bothers you to control how fast and how much you eat.

• Eat slowly. Stop when your hunger appeased.
• Eat only when really hungry, not when you are tired, worried, or experience other emotions, but hunger Psychology and physiology of hunger - the two sides of the same coin . Perhaps a quick walk or a phone conversation with a friend will help you feel better, and you do not have to drown out the emotion food.
• Plan your meals in advance to eat a healthy balanced diet.

Secure the new habits and be patient. To consolidate the new habits takes time. If you caught myself on the fact that the return to an unhealthy habit, stop as quickly as possible. Ask yourself: Why am I doing this? What should be changed? Do not think that one mistake negates all your efforts. You will manage.

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