Do you know how to feed?
Not only paying attention to the diet at certain times, but maintaining a healthy eating habit throughout life is the basis of mindful eating and mindful eating.
Diversity is important in a healthy diet. A uniform diet means that we do not give our body the fuel it needs in terms of vitamins, minerals and energy. Focus on variety, nutrient density and quantity in your meals.
To diversify your diet;
Eating different colored vegetables, different legumes, starchy vegetables and green leafy vegetables
Consuming the fruit itself rather than its juice
Adding whole grain products to our diet,
If you do not have an allergy, consuming milk products such as milk and cheese,
Eating seafood, red and white meat, eggs, legumes, soy products, nuts and oilseed products
It is important to use natural oils.
The only factor that matters in all this variety is how that food makes your body feel. Internal awareness rather than information spoken by someone from the outside changes how you decide what to eat. "How?" The question is one of the most fundamental questions of nutrition awareness.
You can use these questions to find out how the food you consume gets to your body, that is, to you physically:
How did this food I eat make me feel in the past?
Did I like this feeling?
How did I feel after eating?
Do I want to feel like this again?
Did this meal give me energy, how long did it last?
It's also helpful to observe how different types of food affect your satiety levels throughout the day. Some types of food contribute to the feeling of fullness.
Protein
The presence of protein in your meals helps to increase your satiety level. Meat, legumes, poultry, nuts, yogurt and fish are protein-rich foods.
Oil
Fat contributes to toughness in two ways. First, having fat in your meal slows down digestion. Second, fat is the slowest digested part of food. It has an important role in providing a long-lasting feeling of satiety. Nuts, salad dressings (I recommend that you do not choose market-bought dressings due to additives), olive oil, butter, full-fat dairy products and avocados are foods rich in fat.
Carbohydrate
Carbohydrates provide bulk that increases satiety. These foods help keep your blood sugar levels stable, which is important for providing energy to your cells. Pasta, bread, rice, legumes and fruit are carbohydrate-rich foods.
Fiber
It is a type of carbohydrate that cannot be digested. It adds bulk to the food and slows the absorption of carbohydrates by the bloodstream. Pears, strawberries, avocados, bananas, apples, ponds, beets, broccoli, artichokes, Brussels sprouts, lentils, kidney beans, chickpeas, peas, oats, quinoa, corn, almonds, sweet potatoes, dark chocolate are foods rich in fiber.
How can you incorporate mindful eating into your life?
Read about mindful eating.
Do your shopping at local markets.
Share the nutrition awareness information you find with your colleagues at work.
Join programs, get support.
Support inviting speakers to the company on healthy eating.
Find people walking the same path.
Find people to share this journey with. Share your ideas with them. When you share your ideas, you will find that people agree and support you. Find people, groups working on Mindful eating and be sure to share your ideas with these people.
