Taking care of your own health is a priority during a pandemic. And an important part of this concern is a balanced diet. So if your diet leaves a lot to be desired, it’s time to rethink your habits.
The NHS recommends eating five servings of fruits and vegetables a day and preparing meals that are high in fiber (for example, whole grains contain a lot of it). It is also important to include dairy or dairy substitutes in your diet, as well as protein sources such as meat, legumes and fish. We also need fat, while there should be a little of it on the plate, if possible, choose unsaturated fats. And don’t forget to drink more water.
Yes, times are not easy now, but taking care of your health does not require titanic efforts: for this you do not need to chop vegetables for hours or eat mountains of spinach, and eating right does not mean spending a lot of money. Here are some ideas from TV host and chef Phil Vickery on how to prepare delicious healthy meals and snacks for the whole family and how to include more vegetables and fruits in your diet. Let’s go to the kitchen!
Low calorie snacks
Fancy a snack? Etand snacks would helpquickly satisfy your hunger.
Freshly made popcorn smells like fresh bread. Popcorn is a source of fiber, which means it keeps you feeling fuller longer. An ideal snack that is easy to prepare.
Cut 50 g seedless grapes into halves, add 50 g apples and 100 g pineapple in syrup, cut into slices. Delicious and fast.
How to eat more vegetables and fruits
photo caption – TV personality and chef Phil Vickery
Eating vegetables and fruits five times a day (five-a-day) may not seem like an easy task, but there are many ways to simplify it. For example, portions should not be huge – 3 tbsp. l. beans in tomato sauce already count as one serving. Canned and frozen fruits and vegetables can also be used.
We asked Chef Phil Vickery to explain how to make your regular breakfast, lunch and dinner more healthy.
1. Use canned fruits and vegetables. “All the nutrients, vitamins and minerals are perfectly preserved in canned food, which is inexpensive and can be used in a wide variety of recipes. For example, canned potatoes make a great potato curry. And recently I bought a can of beans – a great source of fiber – for just 29p. “…
2. Eat less meat. “Most of us eat too much meat. Try to eat more meatless meals or reduce the amount on your plate at the expense of vegetables or legumes. “
3. Try to make your favorite foods a little healthier. “There are tons of ways to make ready meals a little healthier. You can make your own fish cakes instead of fish and chips. Or split the fish between two, using sweet potatoes as a side dish. Or make fried rice at home using 50-50 plain rice and cauliflower rice. You may not be able to make a restaurant meal, but the taste will still be familiar and the meal much healthier. “…
4. Add flavor and aroma. “If you cook vegetables, take care that their taste is not bland. We already eat a lot of salt, so use herbs and spices to enhance the flavor. For example, canned chickpeas seasoned with paprika and baked in the oven for 45 minutes is a great snack. “…
5. Make healthy eating a part of a healthy lifestyle. “My brother, a doctor, often reminds me that proper nutrition is only part of a healthy lifestyle. It is also important to move more, reduce portions of food, not smoke, drink alcohol in moderation … Proper nutrition is very important, but that’s not all. “…
Ten steps to losing weight
If your dream is to lose those extra pounds, these tips will help you succeed.
1. Don’t forget about breakfast
Slice some fruit into a bowl of cereal for an energy boost for the day.
2. Eat at the same time
This way you can avoid snacks.
3. Eat more vegetables and fruits
Fruits and vegetables are low in fat and calories, but rich in vitamins, minerals and fiber, which are great for filling.
4. Move more
The more you exercise, the better. The NHS recommends at least 150 minutes of moderate physical activity per week.
5. Drink plenty of water
It is important to stay hydrated. 6-8 glasses a day is optimal.
6. Pay attention to information on labels
Check how many calories a food contains: Controlling the calorie intake of food is important for weight loss.
7. Eat from a small plate
This will help control the amount eaten.
8. Don’t give up on your favorite treats
A complete rejection of some products will only whet the appetite for the forbidden.
9. Drink less alcohol
Alcohol is much more nutritious than we used to think.
If you don’t have any junk food in your home, you won’t be tempted to eat it.