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07-07-21

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IF YOU ARE LOOKING TO IMPROVE YOUR EATING HABITS, WE TELL YOU HOW TO EAT HEALTHY IN JUST EIGHT STEPS, AND ACHIEVE A POSITIVE CHANGE IN YOUR DIET.
Just by following these eating habits you can make a big difference in your diet. Start little by little to adopt them and in less than you think, you will achieve a very positive change in your diet.
If you think it is necessary to cut through your bad habits and start with a healthy diet, calm down! Starting from scratch is a vision that hardly succeeds in the long term.
Experts say that to adopt new habits, just make small but consistent changes.
WE PRESENT EIGHT BASICS TO IMPROVE YOUR EATING HABITS
MORE FRUITS AND VEGETABLES
Include a fruit and lots of vegetables at each meal. According to the Plate of Good Eating, we should consume a third of our plate only vegetables.
For breakfast, prepare eggs with some vegetables (green beans, tomato, spinach), natural fruit juices, fruit salad with yogurt or quesadillas with spinach.
To eat, add salads and sides with tomato, broccoli or spinach.
The more colors, the more vitamins, minerals and fiber you will be adding to your diet.
At dinner, eat oatmeal with chopped fruit or sandwiches with grilled vegetables.
Eat fruits and vegetables mid-morning and in the afternoon.
EAT MORE WHOLE GRAINS
Swap refined (white) flours for breads, pasta, flours and rice for their whole grain or whole grain versions.

Read the ingredient list of the foods you buy and choose the ones that list whole grains first, such as whole wheat, brown rice, or oatmeal. Amaranth and rye are also whole grains.
Include a serving of whole grains in your three main meals.
CONSUME LOW-FAT DAIRY
Both whole milk and low-fat milk (semi-skim or light) provide the same amount of calcium and other nutrients. The difference? The latter contain fewer calories and saturated fat than the whole versions.
Start swapping out the whole dairy in your fridge for the reduced-fat varieties.
REDUCE FATS
Remember this rule: “bad” fats are solid (butter, margarine, shortening), so go easy on cakes, cookies, ice cream, and desserts that contain them.
Pizzas and processed meat products contain saturated fat that is harmful to your health. Consume them at most twice a week.
PUT A VARIETY TO YOUR PROTEINS
Always include a portion of protein in your three main meals (for breakfast and dinner it can be egg, yogurt, cheese or beans with rice) and try to keep it low in fat.
Proteins of animal origin usually contain saturated fats that, when consumed in large quantities, can damage your heart and your cardiovascular health in general.
Choose fat-free cuts of meat, skinless chicken (the breast is the least fatty part), turkey breast and prefer fish and shellfish, as well as eggs and plant-based proteins such as legumes (beans, lentils or chickpeas).
RE-TRAIN YOUR PALATE TO IMPROVE YOUR EATING HABITS
Although many children do not like to eat certain nutritious foods because they "do not like" their taste, experts say that in two weeks it is possible to change food preferences since the taste buds are malleable.
If your family is not a lover of vegetables and healthy foods (such as broccoli), introduce them into the diet with new recipes.
Little by little, your family's palate will be retrained in a subtle way and you can change processed foods for much healthier dishes.
BEWARE OF SODIUM
The recommended daily sodium intake is 2,300 milligrams for adults, but on average we consume more than 3,500. Avoid it.
At the grocery store, he prefers products labeled "low sodium" or "no added salt"; Take the salt shaker off the table and use more scent herbs.
DRINK MORE WATER AND LIMIT SUGAR
Instead of soda, drink fruit water with little or no sugar.
Reeducate yourself: mix half the sugar, then less and reduce it until you have eliminated it. In less than 30 days you will see that fresh water does not taste bad without sugar.
Meanwhile, sweeten with artificial sweeteners and save the sodas for special occasions. Do not forget to drink more natural water, at least a liter and a half daily.
If you start small, you will soon change your habits.

If you have diabetes, you may be wondering (or, have wondered at some point) what your blood glucose (sugar) “should” be. Hopefully your doctor, nurse practitioner, physician’s assistant or whoever diagnosed you has given you answers to that question. Unfortunately, though, not everyone is given glucose goals. Or in some cases, it may have been a long time ago, and they’ve since been forgotten.

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