Image credit: RitaE
Even if you can not imagine your life without meat dishes, it may be useful for you to learn something from vegetarians. First of all, there are more fruits and vegetables, because it is extremely useful for the body as a whole and is rightly considered one of the main ways to increase your chances of “living happily ever after.”
We go further: not even the most useful, but very tasty dishes can be made slightly more healthy when changing the recipe – this will reduce their calorie content, increase nutritional value, while you can still enjoy them as often. And, of course, it will not be superfluous to arrange special days in terms of food like vegetarian Tuesday or fish Thursday.
Talk less, work more. Below we collected a few habits of vegetarians, which you need to take note of meat eaters.
Make a bet on vegetables
If you choose to increase the amount in the diet, fruits or vegetables, the answer will be unambiguous – vegetables. Just because the fruits are rich in sugars, albeit natural, so that in terms of caloric content the menu can suffer. As for vegetables, this will definitely not happen to them. Plus, you get a lot of nice bonuses in the form of vitamins and minerals, fiber and water, which for optimal hydration is important to get and from food too. The problem is also that, according to statistics, about 75% of adults and almost half of children eat less vegetables than necessary. And it is necessary, remind dieticians, to eat at least three servings daily. At the same time, only one additional portion of vegetables a day can reduce the risk of cardiovascular disease by 11%, so it’s definitely worth trying.
Replace animal fats with vegetable
Butter, fatty meat and dairy products are all animal fats, which overflow the average person’s diet. And the statement that fats are harmful to health, refers to them. But as you probably know, not all fats are created the same. And vegetable fats in this sense will be much more healthy and meaningful choice. Nuts for snacks, olive oil as a salad dressing and avocados as part of a sandwich for breakfast – that’s what you can do to not just improve overall health, but lose weight. Oh, yes, a diet rich in fats (but only the right fats) does work, which scientists do not cease to remind us of. In addition, vegetable fats, reduce inflammation, slow down the aging process in the body and reduce the risk of a number of deadly diseases, including diabetes and obesity.
Image credit: RitaE
Have a snack with fruit
If the first item made you think that the amount of fruit in the diet should be reduced, then rush to warn that this is not entirely true. Yes, their consumption should indeed be moderate, because some fruits, such as bananas or mangoes, are very caloric, and therefore can become worthy competitors of light dessert. On the other hand, even the easiest sweetness can not be compared with a fruit plate in terms of nutritional value. So if at work you do not always have time for a full meal, take care that at arm’s length there are always fruits. Supplement snacks with nuts or seeds and a pair of dark chocolate slices – the optimal combination of taste and benefits is guaranteed.
Add the correct protein to the menu
Despite the fact that there can be too much protein in the diet, this only applies to exceptional cases. Most of us get either a normal amount of protein, or a lack of it. In order to optimize the diet without harm to health (and meat, as we remember – and especially red meat – with excessive consumption can be quite dangerous), nutritionists advise at least one of the three recommended protein meals a day to replace a portion of vegetable protein. Beans, peas and lentils, which are a pleasant moment, are associated with weight loss, a decrease in the amount of visceral fat in the body, suppression of appetite, an improvement in the overall digestibility of nutrients, a reduction in the risk of diabetes and heart disease.