How does the quality of life increase? What are the ways to increase the quality of life? Experts say that awareness of healthy life and being a conscious consumer are 9 valuable rules. So what are these rules? We learned all the questions from Dietician Fatma Özsel Özcan. Stating that you should definitely start the day with water and have breakfast, that eating fruit or smart meals in the middle meals will stop uncontrolled food, and unnecessary shopping should be avoided by going shopping with a list, Özcan also underlined the need to say ‘No’ to friends when appropriate.
Everyone dreams of a healthy and long life. But while dreaming, some wrong behaviors continue to be repeated every day. Awareness of healthy life and being a conscious consumer are now indispensable. It is possible to protect our health and not cause waste with some easy decisions to be taken in daily life. Beykoz University Gastronomy and Culinary Arts Department Res. See. Dietitian Fatma Özsel Özcan says that for a healthier life, her eating habits should definitely change. Özcan lists the 9 valuable rules to be followed as follows:
BEGIN THE DAY WITH A GLASS OF WATER
The digestive system, which is calm during the night, needs to be activated and cleaned with water in the morning. Drinking a glass of water as soon as you get out of bed has a much more arousing effect than coffee.
HAVE FRUIT BOWL ON THE KITCHEN TABLE
Large fruit plates, which also look stylish decoratively, will always be useful to have in front of you as a reminder of healthy middle meals and snacks.
NEVER MISS THE BREAKFAST MEAL
It is known that those who skip breakfast tend to eat more high-calorie, sugary foods during the day and become more tired and careless throughout the day. The fact that the food stores that are empty during the night are not replaced in the morning reduces the efficiency of work and school life.
ALWAYS HAVE EASY AND HEALTHY SNACKS WITH YOU
Keep snacks such as walnuts, hazelnuts, roasted chickpeas, almonds and blueberries in work bags and office drawers. This measure suppresses hunger while preventing uncontrolled food consumption caused by the sudden feeling of hunger. The fatty acids found in oil seeds help maintain youth and health.
MUST HAVE SHOPPING LIST!
The pre-prepared list prevents unnecessary spending and buying junk food. It is necessary to go shopping in order not to get caught up in the snack packs placed around the cash register, which is a sales strategy.
BE CAREFUL TO MINIMIZE YOUR PORTIONS
Eating the same amount eaten on smaller plates will create a feeling of greater satiety. Empty spaces on large plates create a feeling of ‘I ate less’, leading to increased food consumption.
NUTRITIONAL DIARY IMPORTANT!
‘It works if I drink water!’ Many people say that they either forget their little escapades during the day or consider them worthless. A food consumption diary to hang on the refrigerator or desk can help you understand where you went wrong with your diet.
FALSE FRIEND, TRUTH MEAL!
We all have fun friends around us who love to eat and be fed. If plans with these friends are causing weight gain, try to designate meeting places as places for healthy meals. Try going to the gym together and definitely learn to say ‘No’.
MAKE TIME TO EAT!
Eating should be a social activity that releases satisfaction hormones and makes life enjoyable. A meal that is eaten slowly, with pleasure and with lots of chewing will not tire the digestive system unnecessarily.
