Simple Nutrition Tips for a Healthy Life

You can make a post-it with these 5 elements of nutrition and put it in the fridge. This way you will remember every day what you need to do to be beautiful and healthy!

Water - Optimal water intake can actually reverse atherosclerosis (hardening of the arteries due to a plaque containing cholesterol, lipid, and lipophage). It seems that water can clean the arteries of these plaques. Water also spreads to the blood vessels and makes the arteries more elastic, which is essential for a healthy heart.

Hydration is very important for metabolism, allows efficient burning of fat, reduces blood pressure and fluid retention. It would be better to limit yourself to 3 cups a day of coffee or tea and to consume 2 liters of water.

Breakfast - A healthy breakfast should contain at least 4 grams of fiber, which lowers cholesterol and blood fats. Every 10 grams of fiber from cereals reduces the risk of heart disease and diabetes by 30%!

Even the incidence of cancer is reduced. A good intake of fiber can be taken from cereals, beans, and dried lentils. It is suggested to add hazelnuts and seeds to breakfast, as well as a bowl of fruit. Whole wheat bread or pretzels are not good sources of fiber.

The risk of cancer is reduced by preventing the absorption of carcinogens.

Breakfast should be the most hearty, and the next few meals easier. The body adapts and becomes more efficient if we have a healthy breakfast.

5 creative and healthy breakfast ideas

1. Wholemeal bread sandwich with peanut butter and bananas. This is a delicious, high-protein breakfast, ideal for days when you need a high dose of energy in the morning. In addition, it is very easy to do.

2. Frozen fruit smoothie. For this healthy breakfast drink, you only need a little orange juice, yogurt, vanilla extract, and ice cream that you can find at the supermarket. This is a cheap breakfast option, and you can change it every day using different fruits.

3. Oatmeal with fruit. Oatmeal is nutritious, cheap, and quick to prepare, so it's an ideal breakfast. To make it even better, add some seasonal fruits.

4. Yogurt and fruit ice cream are ideal for warm mornings. Simply mix your favorite yogurt with fruit and put them in frozen ice cream. This breakfast option is great because you can make it on the weekend for the whole week, thus saving time. In addition, these ice creams are wonderful snacks for the whole family.

5. Cheese and green sandwich. If you start your day with a sandwich with your favorite cheese and a bunch of greens, which you want, make sure you get the vitamins and nutrients you need every day.

Bonus breakfast: the chocolate cream sandwich. Although not for every day, in those mornings when you feel like something good or celebrating something you can indulge in a sandwich with chocolate cream, with fruit or not, and a glass of milk.

Fruit and vegetables - Choose at least two different vegetables for lunch and dinner. Rice, corn, and potatoes are not included in this calculation. Choose green, fresh vegetables and avoid thermal cooking. As a dessert or snack between meals always choose fruits, both fresh and dried (dates, figs, pistachios, almonds, etc.)

Meat - Eat a maximum of 150 grams of meat (chicken/pork/beef/fish) per day. Ideally, you should eat meat only 2-3 days a week. A balanced diet

Walks - Take 25 minutes to walk in the evening. The benefits of evening walks, after dinner, are varied: they can reduce your blood sugar level by up to 50%, you train your body to burn calories during the night, when you sleep, relax and get rid of the stress of the day.

25-minute evening walks help boost metabolism, release growth hormones that suppress late appetite, and act as a fat-burning accelerator.

You can change your diet overnight, but you have to wait between 3 and 5 weeks for it to have an impact on your metabolism. It is worth starting to pay more attention to your diet today!