Giving up eating habits can be difficult, but it is possible with determination.
The reasons for the change are diverse: losing weight, seeking a better quality of life or preventing diseases. Whatever yours, there are several ways to do food reeducation without being painful.
Dietary reeducation is a long and gradual process, unlike a diet, in which the change can be sudden. Re-educating the menu requires changes in quantities, types, and frequency; thus, adaptation is gradual, providing pleasure and long-term gains.
As in life, with persistence and focus, dietary reeducation also leads to lasting benefits. So, discover seven tips to make food reeducation and have a healthy life!
1. Plan your menu
The initial step towards nutritional education is changing the menu. This does not mean that you should completely change your diet but often consume natural and healthy products.
You can sort out which vegetables, fruits, and preservative-free products you like to eat the most. Include them on a list and distribute them throughout the weekly menu, so you don’t repeat dishes.
This is also a way to get your taste buds used to flavours, causing less resistance. Over time, add more healthy foods to increase menu variety.
2. Drink two litres of water a day
Water is a partner in lifestyle change and food reeducation. It helps provide health gains, making the effect of dietary change achieved in a few weeks.
The drink helps eliminate toxins and fats from the body, making the bodywork more fluidly. Water also helps the body’s metabolism processes, favouring the absorption of vitamins and nutrients from food.
3. Determine breaks in eating
Healthy eating also requires that you take small breaks between each meal. It would help if you had some healthy snacks between your breakfast, lunch, and dinner. This also favours that you always have energy in your body to do your activities and have a more active life.
An organism loaded with nutrients makes your brain work better, as it needs the energy to work at full speed. Thinking consumes energy, and it will be easier to come up with good ideas with a stomach full of real food.
4. Make food practical
An essential tip when making a long-term and definitive change in your way of relating to food is to seek practicality.
To do this, separate the food into portions, place them in properly sealed pots or plastic bags and, if possible, vacuum. Freeze those foods you only want to cook for the long term and refrigerate those you will consume in up to three days.
When preparing food, avoid making complicated or time-consuming recipes. Start simple: salads, steamed vegetables, pasta or whole grains, and natural juices are practical and healthy options.
5. Avoid processed foods
Processed foods are easy to prepare, as many are semi-prepared and retain flavours that please you on those hungry days. However, they are not the best options in food reeducation.
Processed products are full of preservatives and flavourings, which give the food a long life and guarantee intense flavours that add to our taste buds.
However, they are harmful to health if ingested in excess and can lead to poisoning in the body, causing diseases such as diabetes, hypertension and circulatory problems.
Suppose you want to eat processed foods as little as possible and a few times a month. Once you are used to the benefits of healthy foods, you may not even want these options anymore.
6. Cut down on sugar and fried foods
Sugar and fried foods are villains hidden in foods many people can’t avoid. However, not everything good is worth it.
Excess sugar consumption increases the risk of diabetes, heart attack and diseases that affect blood circulation.
Too much of it can clog veins and arteries, as glucose that isn’t used for energy is stored in the body in the form of fat.
To reduce your consumption, put less sugar in your food each day. Thus, your taste buds get used to without suffering from that bitter feeling taking the sugar off the menu.
The same goes for fried foods soaked in cooking oil, which causes health damage such as an increase in the level of bad cholesterol and the risk of stroke, heart attack, and other problems.
In addition to reducing your consumption, you can replace it with coconut oil, sesame or extra virgin olive oil, healthier foods.
7. Buy only healthy foods
When you go to the supermarket, visit the fruits and vegetable section and look for healthy options in other foods. This helps keep you away from the candy and processed food aisles.
Eating healthy options will renew your organism once and for all, improving all its functions and bringing you more energy, as well as improving the way you relate to food and life in general.
There are several types of healthy foods for you to include in your daily life, such as:
- Whole grains — rice, quinoa, oats, etc.;
- Brown sugar — in moderate use, it is healthier than refined.
In addition to following these tips, it’s imperative that you have patience and persistence and don’t want quick results. This learning experience requires dedication and results in a better quality of life.