4 Steps For a Healthier Diet

Interest in healthy nutrition and healthy lifestyles is increasing every day. We wonder which is the healthiest diet and Google which foods we should eat or not. But there is a more important point than which foods we eat: How do we cook or prepare them? We always ignore the fact that healthy nutrition demands healthy cuisine. We all have traditions and habits in the kitchen. Although we constantly search for the healthiest diet, we forget to review our kitchen habits.

Step 1 – Supermarket

You are walking down the aisles of the supermarket and looking for the item that you want to buy. While you are walking down, you notice a section where you think you’ll find your item. You start paying more attention to find out where it is exactly. Have you ever noticed that all the products’ places in the store are planned as a sales strategy? The most needed products are located along the back and sides of the supermarket, and it’s necessary to walk down the aisles, which are stocked with junk food and processed products, to get there. Children are targeted by the products located at eye level. All of these strategies aim to produce a high daily sales volume of branded products. It’s a good idea to make a shopping list so as to not forget your main goal. Also, try not to go to the supermarket when you are hungery so as to avoid buying unnecessary junk food. Don’t forget: A healthy diet starts at the supermarket.

Step 2 – Frigde

What Should You Have In the Frigde?

As second step for a healthy life and healthy diet, you should check your frigde.

Try creating a rule with your family or housemates to not stock junk food. It’s a good way of avoiding unhealthy snacks. Also, it helps maintain your motivation to have a healthy diet.

High Sugar

Packaged foods are always the easiest way of snacking, but don’t forget that packaged snacks include high sugar and additives. They are colorful and atractive to children especially, but studies shows that some color additives may be linked to attention deficit in children. Don’t stock junk food! As an alternative to packaged snacks, you can prepare healthy snacks and desserts which have less sugar and no additives.

When it comes to beverages, a good challenge is liberating yourself from sweetened and processed drinks. Quit putting high calorie drinks into your fridge. If you like drinking fruit juice, your priority should be homemade, fresh juices. Also dairy products -such as milk, plant-based milk, and kefir- are healthy alternatives to sugary beverages. Dairy products strengthen your bones and your gut’s microbiota.

High Fat

Sugar is not the only danger in junk food. There is an invisible danger as well: fat. Most snacks include high amounts of fat, which is mostly saturated fatty acids and some trans fats. Avoid stocking high fat snacks such as chips, crackers, frozen pizzas, ice cream, cookies, and cakes.

High Sodium

Drinking a bottle of mineral water per day boosts the micro-nutrient (such as potassium and magnesium) intake. We certainly have micro-nutrient needs, but our sodium needs are so limited. Consuming higher amounts of sodium than we need can negatively impact our fluid and electrolyte balance. Processed meat and canned fish, as well as many other packaged industrial foods such as soup mixes, contain high sodium.

Create a Healthy Fridge!

Fresh vegetables and fruits; unprocessed meat, poultry, and fish; dairy products; homemade healthy snacks; fresh fruit juices; and mineral water are all perfect for your new fridge full of healthy foods.

Step 3 – Kitchen

Lets Take a Look Together at What Is Healthier in the Kitchen

Often we cook food without caring how much oil we put in. Having an awareness about the amount of cooking oil used makes weight control easier. Solid fats include saturated fatty acids which are dangerous for those prone to heart disease. Cooking meals without solid fat helps to regulate cholesterol and provides protection against heart disease. Cooking styles are important for both limiting fat intake and keeping food’s nutritional value. Cooking food in boiling water is the most recommended cooking style by nutritionists. Boiling rather than frying prevents you from taking in more fat than you need. Cooking vegetables for a shorter time is also important so that the vegetables keep their nutritional value. Boiling with less water decreases nutrient loss as well, because food’s nutritional contents escape into the water during the boiling process. To go a step further in retaining your food’s nutritional value, keep and reuse your boiled food’s water. For example you can use it to make a sauce for another dish. Eating fresh foods is another good way to take in nutrients and is benefical for our bodies. If you don’t want to keep a food in your fridge for a long time, be careful about the amount of food that you cook. This will also help you avoid eating more than you need.

Step 4 – Meals

Colorful and Nourishing Meals

After the first three steps, making your meal colorful and nourishing makes a healthy life and diet more joyful and fun. You can accomplish this by preparing colorful salads and adding fermented diary products to your meals. For a healthy meal you should include protein, grains, vegetables, fruits, and dairy. Vegetables and fruits are always the most colorful parts of meals. Don’t forget to consume different kinds of meat such as fish, poultry, and red meat in order to meet your protein needs in your meal. You can also consume legumes as protein. Grains include any food made from wheat, rice, oats, cornmeal, or barley. If you like eating bread with your meals, it’s best to choose whole grain bread to increase your fiber intake.

One of the most prominent myths about living healthy is that a healthy diet is expensive. These 4 steps break this myth down one by one. It costs little to no money to take these steps. A healthier diet is just four easy steps away!

Gluten-Free Diets Are Good For Weight Loss?

In recent years, with food tolerance tests becoming easier to reach, you may have heard many people saying “I am allergic to gluten. Gluten makes me gain weight”. But what is the truth? Do gluten-free diets help you with losing weight? In regards to this, what is that thing called gluten? A lot of people do not even know what gluten is when doing gluten-free diets.

Gluten is a kind of protein found in barley, oats, and wheat.

The most efficient researches about gluten-free diets are done on celiac disease patients. Celiac disease is an autoimmune disease which causes gluten to harm the small intestine. It is a disease seen in one in a hundred. When celiac patients consume gluten the small intestine is harmed and is unable to absorb the nutrients out of foods properly. This causes their immune system to fail in time.

A research done in the United Kingdom in 2013 shows that 69% percent of the underweight people with celiac disease gained weight only after they were “diagnosed with the Celiac Disease”. Also, it has been observed that 18% of the overweight and 42% of the obese people with celiac disease lost weight after they were diagnosed with the disease. However, another study done in 2006 in the United Kingdom shows that 81% of the people who were diagnosed with the celiac disease gained weight.There are many inconsistencies in the studies that have been done, therefore, speaking with any certainty is not possible.Therefore, we can definitively say that gluten-free diet does not guarantee weight loss. It may cause you to lose weight, it may keep you the same, or it may cause you to gain weight…

Gluten-free diet does not mean low-calorie diet.

If it did, all the people with celiac disease would have no problems with their weight. The amount of food you eat is as important as what you eat. If you start eating gluten-free but eat a large portion of cornbread every day, you do not lose weight.

Peter Gibson, who is known for his researches on gluten sensitivity claims that the cause of the problem may not be gluten, but it may be the pesticide used on wheat; glyphosate. According to World Health Organization (WHO) glyphosate may cause depression, diabetes, celiac disease and gluten sensitivity in addition to its possible cancerogenic effects. The most healthy way, of course, is to never use these type of chemicals in agriculture.

Lastly, if you are not gluten sensitive or have the celiac disease, I do not recommend the GLUTEN-FREE diet for the sake of losing weight.