Nutrition is often regarded as the first form of medicine. Indeed, it plays a fundamental role in our health! This article presents 10 essential keys to adopting simple dietary habits that can optimize your health and well-being.
Most of us eat cereal with milk or buttered white toast with jam alongside a tall glass of orange juice for breakfast.
But that breakfast is far from ideal in terms of nutrition. Indeed, that kind of overly sugary meal encourages insulin secretion, which should be avoided β especially in the morning. Eating protein in the morning promotes the production of dopamine, a neurotransmitter that stimulates the mind and jump-starts your motivation. In addition to making you more motivated and alert, consuming protein at breakfast can also help you feel full longer and reduce snacking later in the morning. Eggs are the perfect solution because they contain extremely high quality protein and are rich in vitamins and minerals.
But there are other protein sources you can try for variety:. Animal protein : one ounce of cheese preferably goat or sheep milk , a yogurt goat or sheep milk , sardines or a slice of good ham from time to time. Plant-based protein : soy-based vegan pudding packed with protein, chia seeds, nuts almonds, walnuts, hazelnuts, etc. Eat at least 2 to 3 fruits and 2 to 3 servings of vegetables a day A daily intake of 28 to 32 oz of fruit and vegetables is ideal, i.
For lunch and dinner, choose at least one raw and one cooked fruit or vegetable. After all, fresh fruits and vegetables are very high in fiber, which has an essential role to optimizing our health. It contributes to satiety and therefore plays an important role in weight management, it helps regulate our blood sugar levels, and it also facilitates digestion and helps balance our gut microbiota. Fruits and vegetables are also rich in vitamins, minerals and antioxidants.
