Health and Nutrition

Healthy Eating: Where to Start?

Before seeking a step-by-step step to actually eating healthy, one must understand the meaning of some terms related to the subject. Healthy eating can be defined as eating all the irreplaceable and indispensable food groups for the proper functioning of the body in the daily diet, namely water, carbohydrates, proteins, lipids, vitamins, fiber and minerals. Those trying to implement a balanced diet should keep in mind that no food is sufficient to provide all the nutrients necessary for a good diet. The only exception is breast milk, which provides complete nutrition to humans in the first months of life.

Much is said about diet, but few really understand this term. The concept of the word comes from the Greek “díaita”, which means “way of life”. Diet is therefore a habit and represents a way of life and not just special diets for weight loss, hypertrophy or disease control. In fact, regardless of the goal or the way it is done, the human being is always on a diet, even when not ingesting what the body needs at that particular moment.

The formation of eating habits, in turn, is acquired gradually, especially during early childhood, when the human leaves the breast milk and begins the introduction of new foods. Often, for lack of knowledge, parents perform this task intuitively, making many mistakes that eventually reflect in adulthood. An excellent example of this is eating eating behavior for comfort when you are sad or anxious, or eating until the dish is completely clear, not respecting the child’s appetite.

Society lives in an increasingly frantic search for an aesthetically better body. In this walk, many end up resorting to extremely restrictive diets for quick results, especially in periods preceding major events or the summer. As mentioned earlier, however, diet is a way of life. Thus, in order to obtain satisfactory and lasting results, a change in the way of thinking and acting in relation to food is necessary.

Starting from this primacy, below is a step by step for those who do not want to waste any more time and are willing to face this change. Take a notebook and pencil and write down anything you need. Be sure to do this writing exercise, as a study published in the Psychological Journal showed that brain stimulation is greatest when keyboards are dropped. Writing with pencil or pen is more challenging for the brain, it also activates memory, creativity and word learning. So WRITE!

STEP 1: FORGET!
Yes, forget it will have a beginning and an end. Diet has no date to end. Remember that you are now changing your life, your habits and the way you live and think. It will have different times, but not an end.

STEP 2: ORDER!
Place order in your home! To lead a healthier life requires organization. If you are a disorganized person, you can hardly organize your meals and by the second week you will be giving up. Look around you. Evaluate how is your life, your room, your wardrobe etc. Your body is just a reflection of internal and external mess, dissatisfaction, among others. Ask yourself questions such as, “Why am I like this?” “Where would I like to be?” “What do I want to do?” “Why am I not doing what I really want?” , a year, ten years? ”Try to study organization and time management and apply all the knowledge gained.

STEP 3: REGISTER EVERYTHING!
Make a food diary. This is a tool often requested by nutritionists to their patients, because through it you can identify details that sometimes end up unnoticed in the rush of everyday life. Here you can identify what you are eating and why you are eating or not eating. For that, however, you have to write down everything, even pinches, bullets and the like. Write down the food, the amount, the time, the company, and the feeling at that time.

STEP 4: WITHDRAW!
That part will hurt, but it will bring the order your body needs. Do not eat for eating. Do not eat everything you want, but eat what your body needs. If you note these excess foods in your journal, start taking them out: soft drinks (even zeros), powdered juices, canned goods, sausages, frozen food, savory snacks, sweets and bakery products (flour refined, threads, cookies etc).

STEP 5: ADD!
Put real food in your diet. Unprocessed foods (vegetables, fruits, low fat yoghurts, whole grains, low fat milks etc) are always welcome!

STEP 6: MOVE!
Get your body off the couch and move around! By removing excess fats and sugars from your diet and adding nutrients, your body is ready to move. Do not go to stores or pharmacies looking for miracle supplements in an effort to have no effort. Take that money and pay a personal trainer to teach you what real training is. And forget about phone and chat while exercising. There is no result without effort.

STEP 7: SEARCH!
After all these changes, which may seem easy but are not, it is time to seek the help of a professional nutritionist to tailor your diet to your work routine and training. It will help you begin a process of nutrition education by showing you the most appropriate path for your reality and your need. Don’t try to go through all this change alone or with a friend’s diet that won’t work. You just keep going around, moving further and further from your goal.

By following these seven steps, you can initiate the changes that will transform your life, generating much more pleasure, health, energy, vitality and disposition. In each phase it is important to always follow consistently and persistently. If it falls, get up and do it again, but never give up.

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