“This year I will eat healthier”
Does this sound familiar?
And if you are reading this, I am sure that one of your goals is to change your diet and make it much healthier.
Feeling full of energy and well-being.
You may have tried it before or maybe this is the first time you have decided to do it, but I know that you are sure that you are going to give it your all to achieve it, with more desire and willpower than ever.
The thing is that you probably don’t know where to start and you feel overwhelmed by so much information that you find, full of restrictions everywhere.
And of course, your good intentions end up disappearing in a few weeks.
That’s why today I want to give you 5 basic and simple tips so that this year you eat healthier and feel great.
Let’s see them!
👉 If your goal is to eat healthier, follow these tips:
1. Eliminate ultra-processed foods and sugars (including sweeteners) from your daily diet.
“It is better not to make a mess than to spend all day cleaning.”
Remember this phrase because the same thing happens with your body.
What I mean by this is that it is better to start by eliminating from your diet those foods that are not good for your health before starting to incorporate new ones.
This is key for me.
What’s the point of incorporating those super-healthy trendy foods that you’ve seen in an article on the Internet (chia, oats, goji berries…) if you continue filling your body with sugar, sweeteners, additives, refined flours, or saturated fats (dirt).
Look, I won’t deny that chia is THE BEST for your body, that it is super versatile, and that it allows you to play a lot in the kitchen, but it is not necessary.
It is much more important to eliminate ultra-processed foods, sugars, and sweeteners.
➡️ What are ultra-processed foods and how to identify them?
Industrial edible items made from ingredients taken from other foods are known as ultra-processed foods.
They do not have any complete food.
They lack nutritional properties because part of the original food is eliminated and they provide empty calories.
In addition, they often undergo prior processing such as refining, frying in oils, hydrogenation, etc. to improve their flavor and make them truly addictive.
Industrial baked goods, processed meats, diet products (everything “light”), crisps, biscuits, sugary dairy products… are some of them.
As you can see, it is quite a long list that fills the shelves of supermarkets.
To identify them you just have to turn them over, look at the label with their composition, and see that:
- They have more than 5 ingredients.
- Most of the ingredients have strange names that you won’t even know.
- The first ones that usually appear on labels are refined flour, sugars, sweeteners, trans fats, colorants, vegetable oils…
If you should avoid these ingredients separately because they are harmful to the body, imagine when you consume them all together in the same edible product…
Also, keep in mind that the ingredients are listed in order from most to least. That is, you can read the ingredients that the product contains in greater quantities first.
But don’t worry, because with these guidelines, from now on, it will be very easy for you to identify them and thus be able to eliminate them from your diet.
2. Add more vegetables to your dishes (if you want to eat healthier, this is essential).
Along with the previous point, this is the most important thing. Without these first two tips, I assure you that you will not be successful.
For me, healthy eating can be defined in one sentence: less ultra-processed foods and more vegetables.
If you do this, you are already taking a giant step and you will notice incredible changes.
Your body will thank you infinitely.
Vegetables should be eaten in all dishes and it is not enough to have them as a stir-fry or as a small accompaniment. On the contrary, vegetables should be at least 50% of the dish and the rest should be the accompaniment (quality proteins, whole grains, etc.).
You can cook them any way you like, let your imagination run wild!
In soups, salads, creams, grilled, steamed, baked…
Dare to try new dishes and different ways of eating them, because that way, if you are one of those people who are not a big fan of vegetables, you will end up loving them.
They are also great because they are not only beneficial for our body, they also fill us up and nourish us a lot, but they are also very light.
3. Get organized in the kitchen to save time.
Eliminating ultra-processed foods and sugars and incorporating more vegetables into your dishes is the ideal way to start eating healthier.
But this third tip is the key to success because if you don’t organize yourself well in the kitchen, you will probably end up giving up.
My advice is to get organized and plan your meals for the week in advance.
If you have a weekly menu already planned, it will be much easier for you and you will have the peace of mind that what you are going to eat every day has the nutrients you need and is healthy.
This also allows you to prepare some of the week’s meals in advance using batch cooking techniques for those moments when you don’t have time or are tired of the whole routine.
This way you won’t be tempted to eat something pre-cooked and ultra-processed.
For example, you can prepare some vegetables or already cooked cereals, make a stew of legumes and vegetables (even freeze it for later use), make vegetable cream…
It is important that if you go into the kitchen, you take advantage and do several things at once, save your time!
4. Replace alcohol and soft drinks with water or other healthier alternatives.
To change your diet you not only have to pay attention to what you eat, but also to what you drink.
It is not enough to eat super healthy, but then drink a beer, a glass of wine o, or a soft drink every day or every week. This is something that you should save for exceptional occasions (once a month).
So say goodbye to carbonated and sugary soft drinks and alcoholic beverages.
What I recommend is that you drink mostly water.
But you can also make flavored water, drink infusions, quality coffee, or Kombucha if you want something more special.
The latter, in case you didn’t know, is a probiotic drink, which improves digestion and reduces inflammation. There are millions of brands on the market and different flavors, so you’re sure to find one you love. And it’s a much healthier option to drink.
5. If you want to start eating healthier, it’s important not to overwhelm yourself. Go at your own pace.
Last but not least: perfection is the enemy of good.
I always say it, but it seems fundamental to me.
Don’t stress yourself out, or try to make everything perfect.
But you don’t have to be too demanding if you don’t manage to follow any of the advice I’ve given you from the beginning, you’ll do it.
If you beat yourself up, all you’re going to achieve is frustration and wanting to give up.
Go little by little. Focus on the positive aspects of what you are achieving.
Above all, don’t forget that eating healthy is a way to give your body the best of the best, take care of yourself, and fill yourself with health and well-being.
So eat healthy, but enjoy it. Look for recipes similar to those you used to eat and enjoy but in a healthier version.
You’ll see how much easier it is this way.
👉 [BONUS] SANO Method: the easiest way to eat healthier and keep it forever.
Well, I’m sure that with these 5 tips I’ve given you, you already know exactly where you have to start if you want to eat healthier.
But I am also aware that sometimes it is difficult to start changing your diet and, above all, to maintain the habit.
So that’s why I want to talk to you about the SANO Method which is my way of helping you and accompanying you during this process of taking care of yourself through healthy eating.
This is a subscription in which I teach you a system to eat healthy and delicious food, cooking in just a few hours.
Inside you will find everything you need:
- The weekly menu from Monday to Friday (reviewed by the team’s nutritionist).
- Step by step of all the recipes.
- Instructions for cooking on 4 burners (Batch cooking)
- Support and community: to share doubts, experiences, progress…
- Monthly live sessions with me.
- Resources and videos on healthy living and nutrition.read more
