10 simple life hacks to make your diet healthier

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There are a number of tips that do not require a lot of effort and time, and can make any diet more beneficial for the body.

The corresponding list was compiled by nutritionist Juliette Callow.

Use a blender

Studies have shown that people who visually assess the amount of food on their plate as large eat less at the next meal because they feel less hungry.

The easiest way to increase portion size without adding calories is whipping food, adding air. In particular, a blender can significantly affect the size of an omelet, smoothie, yogurt or milkshake.

Put away food

Scientists have found that we tend to eat more often and more when food is in plain sight. So a smart move is to move the chips and cookies to the top shelves of your cupboards in favor of a bowl of fruit and vegetables for snacks.

Chew thoroughly

It is a well-known fact that the brain gives signals of satiety only 15-20 minutes after the start of a meal, which is why overeating often occurs during this time. Chewing each piece will help you realize satiety in time.

In addition, well-chewed food is digested faster and easier by the stomach, which reduces gas formation and bloating.

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Eggs contain vitamins of group B, vitamins A and D, iodine, selenium, phosphorus, choline and others, all of which provide everything necessary for the normal functioning of the brain and nervous system system, and also saturates the body.

People who supplemented their morning meal with just one egg typically ate 100-300 calories less for lunch and dinner than those who ate toast and cereal for breakfast.

Tea breaks

Just 1-2 cups of tea a day help reduce the risk of diabetes and stroke, improve heart function, strengthen teeth and bones, and help you get your daily fluid intake with zero calories.

However, it is worth remembering that we are only talking about pure tea, since sugar and sweets contain a lot of empty calories and the harm from them to the body is more noticeable than the benefits of tea.

Nut snacks

Despite their high calorie content, nuts contain a high percentage of protein, healthy fats and a number of elements that are extremely beneficial for the body. Their regular consumption reduces the risk of Alzheimer's disease, diabetes, kidney and respiratory diseases.

In addition, nuts are light and very quickly saturate the body.

Use utensils

When eating from containers, bags, and other packaging, it is difficult to visually give an objective assessment of the amount eaten and stop in time.

First of all, this applies to chips, ice cream, sweets, and other similar foods.

Control fat content

When frying or baking, food often remains covered in excess fat and oil that was used for cooking – in particular, this always happens with pizza, pies, lasagna, kebabs, and French fries.

At the same time, if you blot food that looks greasy with a napkin during a meal, it will absorb excess calories.

More calcium

Every tenth adult has a lack of calcium in their diet, which entails a deficiency and risks of developing a number of diseases. In children, this figure is 16%.

Eating low-fat yogurt as a snack or supplement to meals will help fill the calcium deficiency, improve the functioning of the digestive tract, and stabilize blood pressure.

Pay attention to fish

All fish contain a lot of protein, vitamins D and group B, selenium, iodine, phosphorus, omega-3, and other nutrients, some of which are very difficult to obtain from other foods.

Therefore, it is recommended to ensure that at least once a week the diet includes a meal with fish. It is better to give preference to fatty varieties: salmon, sardines, trout, mackerel.

It is better if there are two fish days each week, one of which will be with fatty fish.

This will help regulate the work of the cardiovascular system, have a positive effect on the health of the eyes and brain, as well as the entire body as a whole.