The modern rhythm of life makes many people resort to consuming products that make up a large amount of sugar, salt, preservatives and trans fats. However, the transition to a more natural diet is possible even in strenuous graphics. Experts have shared simple but effective methods that additionally reduce the amount of food processed in your diet.
In the modern world, we have a large selection of processed products that, although delicious, are not always useful for our body. Many of them contain extra sugar, salt, preservatives and other additives that can adversely affect health.
We have prepared some tips on how to reduce the consumption of processed food and make your diet healthier.
Prepare useful snacks in advance
If you do not always have time to have a good breakage before leaving home - there is a temptation to choose something fast, but not always useful for a snack. However, if there are already useful snacks in the kitchen - making the right choice will be much easier. Fresh fruits, nuts, nuts with hummus are great options for a quick snack.
Also try to prepare boiled eggs, turkey rolls, homemade cabbage chips or oatmeal at night. This will not only save time, but also help maintain a healthy diet.
Keep useful products in prominent places
It is important that useful products are always at hand. Try to place them so that they are the first to get on your eyes. For example, on the kitchen table, you can keep a vase with fruits, not candy or cookies. In the refrigerator it is necessary to place sliced vegetables and useful snacks at eye level, and less useful products - below or in the far corners.
But if you are used to eating snacks, replace them with a mixture of nuts and dried fruits and place it next to the workplace or on the shelf, which you often open. After all, when the food is affordable and noticeable, the choice becomes obvious.
Show creativity while cooking
When cooking, you have the opportunity to experiment with ingredients and replace the usual processed products with more useful options. For example, you can prepare vegetable chips by baking slices of potatoes, zucchini, carrots or turnips with olive oil and salt. Or try to prepare chia seeds, homemade musley bars or fruit pastilles.
Drink more water
Sour drinks, sweet tea, fruit juices and energy drinks often contain a lot of sugar and calories, but little nutrients. Therefore, replacing such drinks with plain water is a great step to reduce the amount of extra calories.
If you do not like ordinary water, try soda or flavored water, or add pieces of fruit or herbs to it to improve the taste.
Cook food for a few days in advance
Cooking a few days in advance is a great way to save time and provide yourself with healthy dishes, even when there is no time for cooking. Prepare large portions several times a week to have ready food for a few days. It will also help to avoid temptation to order fast food or buy frozen semi -finished products.
Choose some simple recipes that can be cooked at a time and cook from different foods to add variety to your diet.
Eat more vegetables
Add more vegetables to your diet. This can be done very easy - add spinach to the omelette, fry broccoli as a garnish or add carrots and cauliflower to soups or casseroles. Vegetables are rich in nutrients and fiber, which helps to maintain a feeling of satiety between meals and reduces the craving for food.
Make unloading days from processed food
One effective way to reduce the consumption of processed food is to regularly arrange unloading days when you completely give up such products. This does not mean starvation or strict restrictions, but only transition to maximum natural foods: fresh vegetables and fruits, whole grain products, nuts, legumes, lean meat or fish.
Such days help give the body a break from excess sugar, salt, preservatives and artificial additives, which are commonly found in processed food.
Use a smaller plate rule
The use of smaller plates is a simple but effective way to reduce the amount of food consumed, including processed products. Our brain often perceives a portion relative to the size of the dishes, and when the plate is large, there is a desire to fill it completely. As a result, we eat more than necessary without even feeling hungry.
In addition, smaller plates help to better control the consumption of processed food. If you put more vegetables, protein products and useful garnishes on them, there will be less space for harmful snacks.
Change your approach to shopping
It is more convenient to limit the consumption of processed products when they are not at home. The next time you go to the store, fill the basket with useful ingredients such as fruits, vegetables, whole grains and legumes. Also pay attention to the labels of the products to choose the ones containing less sodium, trans fats and sugar added.
Eat less processed meat
The treated meat, such as bacon, sausages and sausages, contains harmful substances, and many of them are carcinogens. To reduce the consumption of processed meat, you can include less processed meat in the diet, such as chicken, salmon or turkey. Sandwichs can also choose alternatives such as tuna, chicken breast or boiled eggs. Vegetable proteins such as beans, lentils and tofu are also a great replacement.
