Cooking a healthy meal: 10 Secrets

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The easy way, aimed at trying to make your everyday food healthier and tastier.

If your eating habits are the same as in the majority, and you strive to make your diet as healthy as possible, start with these 10 steps to help you get closer to the goal.

1. Use good fats

Not all fats are bad. Choose unsaturated (such as olive oil) and refrain from saturated fats such as butter.But still, use fat in moderation, because they are fairly high-calorie.

2. Click the from the raw grain products

Whole grains, like brown rice or bread from bran contain more fiber than peeled. Furthermore, they are rich in vitamins, magnesium, zinc, and other nutrients.

3. Eat more fruits and vegetables

Most people do not get enough fruits and vegetables! The best will have 5 servings daily. One serving is 0.5 to 1 cup depending on the type of fruit or vegetables. Choose fruits of different colors in order to get the full spectrum of antioxidants and vitamins.

4. Choose the right meat

Meat is an important source of protein, but it also supplies our body large amounts of saturated fats. Eat a small amount of meat, prefer lean variant and do not forget about the fish.

5. Choose low fat dairy products

Dairy products such as milk, sour cream, yogurt are a good source of calcium. Replacing whole milk dairy products with low-fat or fat-free - it's a simple way to reduce the amount of saturated fat in their diets.

6. Control your portion size

This is one of the easiest ways to control the amount of calories that come into your body. Calculate what size portion you enough to get enough of it and forget about the addition!

7. Reduce the amount of sugar

Sugar - is the extra calories that you do not need. Give him or go to healthy alternatives.

8. Keep track of the amount of sodium

Salt intake is difficult to control. On average, your daily sodium intake should not exceed 2300 mg (approximately 1 teaspoon of salt). However, remember that any cooked food you buy already contain salt.

9. Use spices

These flavor enhancers can help you not feel deprived, after you ate less than we would like. They allow you to bring food pleasure. In addition, many spices are very useful for health.

10. When eating, focus on process

Allow yourself to enjoy food and do not be distracted no matter what, when you eat (be it a movie, a book or talking on the phone).