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9 eating habits of healthy people

9 eating habits of healthy people

Food has extraordinary power. The molecules that make up the food tell the cells of our body how to behave. Have you eaten a pie? We fell under his rule. Keep a list of eating habits that will help you feel better and become healthy.

Eat breakfast like a king

There is a saying: “Eat breakfast like a king, dine like a prince, and dine like a poor man.” Yes, the first meal should be rich and high in calories – with proteins, complex carbohydrates and vegetable fats.

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Inhabitants of the “blue zones” – places where people live longer than others – do, at all, eat most of their food before noon. In our latitudes, this is unlikely to work. But you can borrow a couple of dishes for the menu. For example, residents of the Nikoya Peninsula eat beans and corn cakes early in the day; the inhabitants of Okinawa are miso soup, and the Ikarians are bread and a bowl of hot beans.

Hara hachi boo

Translated from Japanese, this means: before you start eating, set a goal for yourself to stop eating when you are 80 percent full. Such words are muttered by the elderly Okinawans before the meal. This rule has been around for 2500 years and is working properly. The signal about satisfying hunger comes from the stomach to the brain after 20 minutes. Therefore, you will first stop eating, and then you will feel a growing feeling of satiety without stuffing your stomach to the eyeballs.

Hara hachi bu has another plus: you pay more attention to food. Take your time, eat thoughtfully, and fill up faster.

Hara hachi bu has another plus: you pay more attention to food.  Take your time, eat thoughtfully, and fill up faster.
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More vegetables

Try limiting animal protein to one small serving per day. Opt for legumes, herbs, sweet potatoes, fruits, nuts, and whole grains. Eating meat or not is everyone’s personal business. But don’t forget: plant foods are super healthy.

Try limiting animal protein to one small serving a day.  Opt for legumes, herbs, sweet potatoes, fruits, nuts, and whole grains.  Eating meat or not is everyone's personal business.  But don't forget: plant foods are super healthy.
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Inhabitants of the “blue zones” eat vegetables all the time: they collect them from their private gardens and harvest them for the winter. The best of the best longevity foods are leafy greens such as spinach, kale, young turnip leaves, Swiss chard (beetroot), and collard greens.

Inhabitants of the
Table from the book “The Immune System Restoration Program”

Less cow’s milk

Man began to consume dairy products recently: about 8-10 thousand years ago. Surprisingly, our digestive system is not even adapted to processing milk (except for mother’s). Recently it became known that about 60% of people do not digest lactose and often do not even know about it. They eat milk porridge, and then suffer from bloating.

Less cow's milk
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The dairy industry assures us that if we don’t drink milk, our bones will become thin and brittle. But this is not at all the case. There are foods that contain much more calcium – sesame seeds, almonds, kale and kale. Milk contains lactose and unhealthy saturated fats that are of no use.

If you cannot live without coffee with milk, replace cow – with almond, rice, coconut. Coconut milk, for example, contains healthy fat for the gut and brain.

Eat good fat

A misconception has arisen about fat: someone is horrified when they hear only one word “fat”, someone is absorbing harmful products in tons. Both are wrong ..

The main thing is to choose “good fats”.

Sources of healthy fats include fish, nuts, seeds, and leafy vegetables. Other healthy fats are saturated vegetable fats, which are found in avocados, coconuts, and melted butter (ghee).

Sources of healthy fats include fish, nuts, seeds, and leafy vegetables.  Other healthy fats are saturated vegetable fats, which are found in avocados, coconuts, and melted butter (ghee).
Table from the book “The Immune System Restoration Program”

Less sugar

Fans of chocolates and marshmallows, cry! Sugar is a hidden evil that only harms the body. It causes inflammation, suppresses the immune system, spikes insulin levels, which increases the risk of diabetes and decreases fertility, and contributes to obesity, which shortens our lives. Nothing good.

Giving up sugar is not an easy task.

But what to say: it is almost impossible, because sugar is included in many products – carbonated drinks, yoghurts, confectionery and sauces. But limiting its consumption is realistic: do not drink sweet soda, feast on cookies a couple of times a week, and not every hour, drink unsweetened coffee and tea. Below is a table of foods with the highest hidden or overt sugar content and options for replacing them to help you with this difficult task.

Giving up sugar is not an easy task.
Table from the book “The Immune System Restoration Program”

Nutmania

Nuts are a storehouse of nutrients. They are high in fiber, folate, vitamin E and the amino acid arginine. One study found that people who eat nuts live two to three years longer than those who do not eat nuts at all.

Nuts are a storehouse of nutrients.  They are high in fiber, folate, vitamin E and the amino acid arginine.  One study found that people who eat nuts live two to three years longer than those who do not eat nuts at all.
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Have a nut addiction. Keep a bag of nuts in your work area for snacking in the morning or afternoon. Take nuts with you on trips. Add them to salads and soups. Here’s the optimal set:

  • almonds (high in vitamin E and magnesium)
  • peanuts (high in protein and folic acid, or vitamin B9),
  • Brazil nut (high in selenium)
  • cashews (rich in magnesium),
  • and walnuts (high in alpha-linoleic acid).

All of these nuts reduce cholesterol levels.

The right bread

For almost 10 thousand years, bread has been one of the main human food products. And in some “blue zones” not a single meal is complete without it. Only there the bread is noticeably different.

In our country, bread is baked from white flour, which in the process of metabolism quickly turns into sugar.

It also contains the protein gluten, which makes the roll elastic, pleasant, but harmful: it causes digestive problems. But in the “blue zones” bread is made from whole grain flour or sourdough using lactobacilli, not yeast. It has more fiber and contains the amino acid tryptophan, as well as the minerals selenium and magnesium.

In our country, bread is baked from white flour, which in the process of metabolism quickly turns into sugar.
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If you want to buy real sourdough bread, buy it from a bakery (preferably local) with a good reputation and be sure to ask what sourdough culture is used there. If you do not get an answer to this question, then it is unlikely that real sourdough bread is baked here.

Arrange holidays and have fun with food

We eat about 1,100 times a year. If you turn a meal into a holiday a couple of times a week, then there will be 1000 more times when you need to do the right thing. “Those who are constantly on a diet forget that food is one of the greatest pleasures in life,” says Antonia Trichopoulou, one of the leading experts in the Mediterranean diet. “So why deprive yourself of all this?”

Add some gastronomic happiness to your life. Do you like pie? Don’t give it up on your birthday.

Set aside a day of the week when you can have a tasty treat. The main thing is to find and maintain a reasonable balance between receiving pleasure and a lifestyle that prolongs it as much as possible.

Find even more useful tips in the books “Blue Zones in Practice” and “The Immune System Restoration Program”

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