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.

Healthy ways to clean your diet this spring
Healthy ways to clean your diet this spring

watch here Diva and the Divine with this video about :

Spring Cleaning Your Diet | 5 Simple Ways to Clean Up Your Diet | WW Diet Tips For Spring


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