Simple steps to improve your diet

First, you need to know that most of the products found on store shelves today are highly processed foods that have a very negative impact on our health, and it is not easy to eat healthily these days, but it is possible. I will try to show you in a few simple steps how you can change your eating habits for the better.

1.Let's start with something simple: swapping white bread for dark bread. It might not be easy at first, but it will definitely be beneficial for your health. Why? Firstly, dark bread contains more vitamins and minerals, and secondly, it has more fiber, so it doesn't spike insulin as much as white bread, which means our energy levels are more stable.

2.It's crucial to a healthy diet to eliminate vegetable oils like rapeseed, sunflower, and palm. They are very harmful because they contain omega-6 fatty acids, which, in excess, cause inflammation. Many products are refined, creating trans fats that raise bad cholesterol and can lead to many diseases, such as atherosclerosis. They're found in fast food, chips, sweets, cookies, margarine, and even breakfast cereals. These oils are largely responsible for the unhealthy nature of these products. The only healthy vegetable oils are olive oil and coconut oil.

3.Another thing to eliminate is sugar. We're talking about added sugar, which doesn't occur naturally in things like fruit or honey. There's no need to explain why it's bad or how much of it is found in today's products, as we know how addictive it can be. What can you do to avoid it? First, there's no need to immediately reduce it to zero if you're eating, say, 100 grams of sugar daily, which for most people is far too much. This should be done gradually, by swapping products with sugar-free options, which isn't entirely healthy, but it's a good start. You can also swap breakfast cereals for oatmeal with natural ingredients, swap sweets for fruit, and eat plain yogurt with fruit instead of fruit yogurt. Additionally, it's worth eating regularly balanced meals, and if you do eat sweets, it's best to do so before or after a workout, as this will help utilize the glucose more efficiently.

4.Eat regular, balanced meals throughout the day. Each should contain a portion of protein, unless you're snacking immediately after or before a workout. This will keep you full after each meal and reduce the urge to snack. Another important thing that few people talk about or pay attention to is chewing each bite properly, as it helps digest food more easily and quickly.

5.The next important step is to stop drinking your calories, meaning getting rid of all carbonated drinks and juices that contain a lot of added sugar. Ideally, replace them with water. This change will bring many benefits related to appearance, weight, and health.

6.Once we've implemented the previous tips, we can focus on ensuring our meals consist primarily of natural, unprocessed foods, such as meat, eggs, fruit, vegetables, dairy products, potatoes, and rice. These are unprocessed foods, although we should focus on ensuring they are of the highest quality, which means we'll have to look for them in places other than supermarkets, such as local farmers or various websites.

7.Finally, an important aspect when it comes to nutrition is the method of preparation, specifically the thermal processing, which can alter the composition of individual products. Therefore, we should primarily avoid using the microwave, as heating food in it introduces a lot of microplastics, which we don't want in our bodies. Therefore, we want to avoid any plastic items that come into contact with our food. Cooking and baking in the oven will be fine, and when it comes to frying in a pan, it's best to choose one without Teflon, as high temperatures can transfer harmful substances into our food.