Healthy ways to clean your diet this spring
At the beginning of each spring, we are always
looking for renewal, as we open our wardrobes and take out old jackets and
shoes, and we get pets, so why not clean our diet? Changing seasons is
the perfect time to rethink of old
eating habits, make healthy nutritional trade-offs and get a fresh
start - in the spring or any time of the year. We show you how with
simple tips and easy recipes. Say goodbye to old routines and cut down
on nutritious foods - plus healthier, smarter ways to eat.
Here you will find some healthy ways to clean your diet this spring:
1. Reduce these foods
- Alcohol: affects the liver, which is the main organ that "detoxifies" your system. It also works as a diuretic, so it's hard to stay hydrated. Stick to the recommended limits for one drink per day for women and two for men. Try club soda with a little juice to get a refresh cocktail.
- Added sugars: Soft drinks and canned foods are often loaded with
hidden added sugars, which increase the risk of obesity and heart problems. The American Heart
Association recommends keeping added sugars less than 6 teaspoons a day for
women and 9 teaspoons for men. Regular 12-ounce soda contains about 8 teaspoons
of sugar, so it's easy to overdo things quickly. When you want to eat sweet
candy, look for fruit instead.
- Salt: Americans eat an average of 3,400 milligrams of sodium a day. Cut 1,000 mg per day, and you can reduce
your risk of heart disease by up to 9 percent, according to a study in the New
England Journal of Medicine.
- Refined grains: White flour, white rice and the like are stripped
of healthy fibers, vitamins and minerals. Check the food labels
carefully and look for foods that list whole grains as the first or
second ingredient.
- Processed food: Foods prepared with long lists of ingredients are
filled with unhealthy sugars, salts and trans fats. Pass
it and make way for more wholesome healthy foods instead.
2. Eat more of these foods
- Fruits and vegetables: It's colorful, low-calorie, rich in
nutrients and antioxidants, and it can help prevent heart disease - what's not
to love? Make vegetables the star at dinner time: start with your vegetables or
whatever looks good on the market, add protein and starch, and you'll be ready.
- All cereals: Eating more whole
grains may help you live longer by reducing your risk of cancer, heart
disease and premature death from other causes, according to two large studies
reviewed in 2016. Try a new pill for you, such as quinoa, marigold or wild rice
every week.
- Healthy fats: Some foods rich in fat - such as avocado,
nuts, eggs, fatty fish, olive oil, dark chocolate and cheese -
are good for you. Experts at Harvard School of Public Health say that eating
more of them can help curb
cravings for processed carbohydrates.
Whisk some guacamole or add a little cream to the coffee now and then.
- Probiotics: Did you feed your microbiome recently? Probiotic
foods help keep your gut healthy by feeding "good" bacteria.
Some good sources: yogurt, kimchi, pickled cabbage and some cheese.
3. Don’t let breakfast every day
My mom was right: a good breakfast spreads your
day. Studies show that eating breakfast can help prevent weight gain.
According to a 2017 study in Spain, people who skipped breakfast had more fatty
build-up in their arteries, an early sign of heart disease.
4. Undo the parts
Class sizes are easy to let crawl during the
winter months - everyone indulges in holidays, right? Make spring a time
to shrink healthy parts.
Tip:
Use smaller dishes and serve dinner from the stove instead of on the table.
5. Eat more carefully
Recent research suggests that eating time-consuming
and chewing food and noticing the different tastes and textures of each bite -
can help you lose weight. You will eat less to feel full
and enjoy your meal more. Always in a hurry, set the oven timer for 20 minutes,
then sit down for a more comfortable lunch.
6. Keep your body hydrated
Water
is vital for the function of each organ system, which helps circulate oxygen
and flush out toxins. If you don't like drinking plain water, pull it
with a sprinkle of lemon or lemon. Green tea also works, and has a range of health benefits
- from boosting immunity to fighting caries. Try replacing a cup of coffee with
green tea instead.
7. Clean your warehouse and refrigerator
Check your lockers and find foods that come in
boxes. Swap biscuit or crunchy potato chips. If you rely on ready-made meals
such as Mac and cheese or canned soup, find an easy recipe to make your
favorites from the start.
8. Cook more at home
Skip eating outside and save calories, sodium, and
money. Use fresh ingredients and boost flavor with herbs and spices instead of
salt. Bonus: will give you smaller portions as well.
9. Plan to eat more meat on Monday
Getting rid of meat only once a week is an
easy way to reduce your risk of heart disease, stroke, and diabetes. Studies
show that people who eat a vegetariandiet also tend to weigh
less than carnivores.
10. Plant a food garden
Not only will you get good, nutritious (and
inexpensive) herbs and vegetables, but you'll also get a lot of
exercise. Additionally, research shows that taking care of your earth's
spot is a great way to de-stress and can even help ward off depression and
anxiety. No yard? Plant a window box or container garden. Or try planting
some herbs in pots on the windowsill.
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