To practically apply the most famous quote “nourish to flourish” in your daily life you must consult a reliable nutritionist. But before spending a lot of money you can simply follow these tips to get flourished with proper food nutrition.
Added sugars are sugars that are added to food in the food industry (for example, sweets, confectionery, soft drinks and juice drinks, curd pastes, yogurts, and also some meat products), or which you add when preparing food (for example , in coffee, tea or desserts). In some cups with yogurt can contain about 40 grams of sugar, and in a 500 ml bottle with a soft drink – more than 50 grams of added sugar. If you consume such products, then on the same day you can no longer eat sugar and other sweets. Remember that soft drinks do not quench your thirst. Thirst is best satisfied with water. Instead of sweets and cakes, eat fresh or dried fruit for dessert.
Most of the extra salt comes to the plate against our will with canned and prepared food. In fact, we get a lot of salt from such everyday products as bread, cheese and ham. To consume less salt, look for less salty alternatives among similar products and give preference to foods that you cook yourself from fresh ingredients, rather than purchased food. When cooking instead of salt, you can use spicy herbs and other condiments. Serve ready meals on the table, you can add a pinch of salt.
Quench your thirst with water
Water is needed to transport nutrients and their residues, the normal functioning of digestive juices and much more. In total, an adult needs 28-35 ml of water per kilogram of body weight. If a person normally eats, he gets most of the liquid from food, for example, from fruits and vegetables, soups and drinks. An adult should drink 2-3 glasses of water a day, and in hot weather and if he is engaged in sports – even more. The best drink is pure water.
Do not get carried away with alcohol
The metabolism in the human body does not need alcohol. When drinking alcohol, men should not drink more than four, and women – more than two units of alcohol per day. One unit is an amount that contains 10 grams of absolute alcohol. Each week there must be at least three completely free of alcohol days. It should also be remembered that, among other possible harmful effects, alcohol in large quantities provides additional energy.
Learn to prepare your own food and do it slowly and with pleasure, and even better – in the company. As a rule, people who cook themselves, eat more healthy food. Purchased food convenience foods that can be quickly heated and swallowed contain too much fat, sugar and / or salt and little fiber, vitamins and minerals. Unhealthy eating is often a consequence of a comfortable and too fast lifestyle. When you quickly snack at the refrigerator or eat in front of the TV, you can easily lose control over the amount eaten.