As much as I write about eating right, as if there is always something more that can be said. It is with this objective experts from the American College of nutrition (American Dietetic Association - ADA) have attempted to summarize the experience gained over the years by various studies and observations of thousands of users and to define the most effective rules that are important for the proper and healthy eating:
1. Eat at least one fruit (or vegetable) every day. Gradually increase the volume until you reach 8-10 - with or between meals.
2. At every meal of the day add the beginning at least one fruit or vegetable. This will more easily reach the goal - 8-10 a day.
3. Carefully consider the size of the portions - the smaller the better, but also consistent with the fact that after getting up from the table should not feel hungry.
4. Nutrition should always be ... conscious, ie to experience pleasure from it, not just to aim as quickly as possible to satisfy your hunger.
5. Start your day with a hearty breakfast - this is a sure way to reduce the amount of calories taken with other foods until evening.
6. Aim in each dish to you at lunch and dinner is at least half full of vegetables / fruits.
7. If you tend to eat out, choose smaller portions. Statistics show that the normal restaurant menu contains between 1,000 and 2,000 calories in it not counting those from bread, drinks and dessert.
8. If no menu, small portions, find someone to partition ordered.
9. Use smaller plates.
10. Always watch what you eat. I.e. place the food better in wide, shallow bowls than plates.
11. At the start of the diet products with fewer calories and gradually grading. So when they are full, you will be left at the calorie dish.
12. Drink low-fat milk. It is estimated that if you go from 3% to 1% fat per year will lose 2-3 kg.
13. Juices are not low-calorie. Why limit them to one cup of water a day. The same of course applies to sodas.
14. Try to eat foods that must be chewed and not drink - better than a whole 1 cup fruit juice.
15. Begin to keep a journal when, what and how much to eat. It may seem bizarre, but it proved to work.
16. Follow the Chinese saying "Eat until you feel a 8/10 Sith."
17. Instead use mustard mayonnaise.
18. Eat more soup. These types of broth satisfy hunger also successful, but contain fewer calories.
19. Cancel or at least reduce calorie drinks - soda, sweet tea, lemonade, etc. Many people fail to lose weight and only after a seemingly minor change like this. It is estimated that if you opt out of a glass of soda (containing one calorie cola) per year will lose about 7-8 kg.
20. Bring your lunch from home.
21. Always eat sitting down.
22. Dilute the juice with water.
23. For lunch, eat more vegetables.
24. Eat at home - at least whenever possible.
25. Alcohol only leave for the weekend (of course, in reasonable doses).
26. At 3 in the afternoon, one drink tomato juice instead of Diet Coke.
27. Imitate vegetables you eat to make you be more delicious - as potatoes with tomato sauce and green salad - with nuts.
28. Mix the 3 cans of beans and different kind seasonings add . When you get hungry during the week between meals, take 1-2 tablespoons.
29. Vegetable soup is also "count" to the recommended dose of vegetables.
30. Discover how quickly satisfy hunger potatoes.
Everyone can choose and try as you like, along with restrictions have to be there and enjoy the food, American nutritionists advise.
Part of the reason for the steady increase of overweight people due to the fact that certain diets become very popular, in fact, not proven effective, but just well advertised. - for more information see my blog