The first thing you should do for a healthy life, is to start drinking at least 8 (2L) of water a day. This will help boost your energy and helps you combat fatigue, reduces high blood pressure, helps your skin, it helps maintain a normal bowel function and digestion, cleans toxins from your body and flushes out unwanted Bacteria, reduces the urge for empty calories. After starting to drink water, eating healthy is key. Fruit, Vegetable and fish is a very healthy choice. In a day eat at least 5 portions of a variety of fruit and vegetables. Base meals on higher fibre starchy foods like potatoes, bread, rice or pasta. Have some dairy or dairy alternatives. Eat some beans, pulses, fish, eggs, meat and other protein. Calcium, Fiber, Magnesium, Potassium, Vitamin A, Vitamin C, Vitamin E.
The recommended amount of Calcium is 1000 ml a day, its benefits are bone health. This can be found in dairy products, fish and leafy greens. Fiber intake is recommended 25 g a day, this protects you from coronary heart disease and reduces the risk of diabetes. Fruit, vegetables, legumes, nuts, seeds and whole grain have fiber. Magnesium intake should be 310 to 320 ml a day, it helps maintain a normal muscle and nerve function and develop and maintain bones. You can find it in nuts, seeds, halibut and other fish. Potassium intake should be around 4700 ml a day, it helps maintain a healthy blood pressure and reduces the effect of salt. Potatoes, tomato paste and puree, white beans, yogurt, soybeans, bananas have Potassium. Vitamin A benefits your vision, red blood cell production, embryonic development and immune function. So eat orange vegetables, and green, leafy greens. Vitamin C intake should be 75 ml a day, it benefits your acts as a disease- fighting antioxidant and is in Fruits, Vegetables (citrus fruits, red and green peppers, kiwis and guavas). Last but not least you should eat Vitamin E, this is in cereal, almonds and peanut butter.
BREAKFAST:
Breakfast is the first meal of the day, also the most important. That is why you have to have a big breakfast with Protein, Vitamins and Calcium. Eating hole grain bread with avocado and eggs; Fruit salad with peanut butter or seed; Granola with yogurt and berries or an açai bowl with oats, Fruit, Peanut butter and seeds. This will keep you full and it contains all the nutrients you should eat and need in the morning. Before eating breakfast, have a cup of lemon- water or just water. This will help your digestive system, and de bloating. Drink it 15- 20 min before breakfast. Make sure the water is warm and then squeeze half a lemon into the water. Mix it and it is READY!
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LUNCH:
Before lunch make sure to drink water, at least 1L Water between Breakfast and Lunch, and then 15 min before Lunch. While eating Lunch, it is not recommended to drink Water, since it makes you gassy and bloated. Also a good mind trick to make you fill fuller, is to use a smaller plate. This tricks your mind into thinking that you are eating on a fuller plate and it will help you eat less, but feel fuller. There are many different things you can eat and still be healthy. Like a sandwich, salad and meat or fish, and much more. Some important ingredients in your salad to have are carrots, avocado, tomato, kale, etc. My usual Lunch is a salad with chicken or tuna and hole grain bread. Lunch helps your body intake all the nutrients you already burnt for the first part of the day. So make sure to eat Protein, Vitamin, etc.
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Dinner:
Even though dinner is last it is also very important. But the quantity should be different, since it is the last meal before going to bed, and you won't do any exercise. So eat a little portion like pasta, or cooked vegetables, sushi, etc. Dinner time should be around 7:00- 7:30 PM, early so you don't go to bed on a full stomach. And don't eat anything after 9:00 PM. While you are sleeping you do burn calories but if you are to full and go to sleep you will burn much less then normal.
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I hope this guide helps you accomplish a healthier life or realise you already had one.
-Mariana
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