{"id":19900,"date":"2020-01-30T00:04:57","date_gmt":"2020-01-30T08:04:57","guid":{"rendered":"http:\/\/www.cinemastance.com\/?p=19900"},"modified":"2020-01-30T00:04:57","modified_gmt":"2020-01-30T08:04:57","slug":"monster-atlas-volume-2-part-ii-is-almost-ready","status":"publish","type":"post","link":"https:\/\/cinemastance.com\/?p=19900","title":{"rendered":"Eating rules"},"content":{"rendered":"\n

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Updated November 16, 2018.<\/em><\/p>\n\n\n\n

When it comes to healthy eating, myths and misconceptions abound. It doesn\u2019t help that new \u2014 and often contradictory \u2014 diet advice emerges every day. But the basics of eating right really don\u2019t change.<\/p>\n\n\n\n

As a nutritionist, I try to clear up the confusion that people often have about how to eat well. Here are 10 nutrition rules (yes, rules!) that I teach my patients, and that I wish everyone knew.<\/p>\n\n\n\n

1. Load your plate with vegetables.<\/h2>\n\n\n\n

Even the USDA has abandoned the confusing food pyramid in favor of a simpler\u00a0\u201chealthy plate\u201d diagram. To build a healthy plate, fill half your plate with vegetables\u00a0\u2014 and, no, French fries don\u2019t count! Choose \u201ccrunchy\u201d vegetables, such as broccoli, green beans, Brussels sprouts, and leafy greens like kale and Swiss chard. On the other side of the plate, put whole grains or legumes in one quarter and a serving of healthy, lean protein in the other.<\/p>\n\n\n\n

2. Eat a balanced breakfast.<\/h2>\n\n\n\n

You\u2019ve heard it before, and it\u2019s true: breakfast is the most important meal of the day. Eating a healthy breakfast is absolutely crucial to help kickstart metabolism, improve cognitive function, and help you make better food choices throughout the day. The ideal meal includes protein, healthy fat, and some complex carbohydrates (read more about PFC\u00a0here).<\/p>\n\n\n\n

3. Don\u2019t starve yourself.<\/h2>\n\n\n\n

This strategy is not only unhealthy \u2014 it nearly always backfires. If you don\u2019t eat enough calories throughout the day, you\u2019ll be more likely to overindulge at night. When you focus your efforts all day on skimping on food, you set yourself up for an eating binge later on. And instead of sitting down to a healthy evening meal, you\u2019re more likely to reward yourself for being so \u201cgood\u201d all day by reaching for a calorie-bomb like a pint of ice cream or piece of cake.<\/p>\n\n\n\n

4. Ask questions when you eat out.<\/h2>\n\n\n\n

Menus can be very deceiving, and even healthy-sounding entr\u00e9es might be loaded with butter or smothered in a heavy sauce. Don\u2019t be afraid to take control. Ask for details about how a dish is prepared, request sauces and dressings on the side, and make sure the server knows that you\u2019re looking for a simple, healthy selection. Learn more about livpure<\/a>.<\/p>\n\n\n\n

5. Have a plan when you hit the grocery store.<\/h2>\n\n\n\n

You know it\u2019s a bad idea to go to the store when you\u2019re hungry, but that\u2019s not the only key to smarter shopping. The biggest mistake people make is not knowing what they need and, instead, browsing the aisles for inspiration. That leads to buying more packaged foods and less fresh, whole foods. Go in with a list based on recipes you intend to cook for the week, and focus your shopping on the store\u2019s perimeter, which is home to the fresh produce, dairy, meat, and fish.<\/p>\n\n\n\n

6. Cut down on processed foods.<\/h2>\n\n\n\n

Not all packaged or pre-made food is bad for you, but you\u2019ll need to\u00a0read nutrition labels\u00a0carefully in order to choose wisely. Ideally, you should gravitate toward healthy options that make nutritious cooking easier, like frozen vegetables and canned beans, and skip the meals in a box that are loaded with preservatives, hidden sources of fat, and too much sugar and sodium. This is how cortexi<\/a> works.<\/p>\n\n\n\n

7. Limit your sodium and sugar.<\/h2>\n\n\n\n

Putting down the salt shaker and skipping sugar in your\u00a0coffee\u00a0is a step in the right direction, but that\u2019s not where most people get the majority of their salt and sugar. Sodium and sugar are rampant in most packaged foods from pasta sauce and mac and cheese to rice mixes and soups. Start by checking the nutrition label on your breakfast cereal (some pack up to 20 grams of sugar per serving!).<\/p>\n\n\n\n

Here\u2019s a quick tip: Divide the amount of sugar in grams by 4 and you get the number of teaspoons. Would you really pour 5 teaspoons of sugar into your cereal bowl?<\/p>\n\n\n\n

8. Don\u2019t just count calories.<\/h2>\n\n\n\n

Not all calories are created equal. People eat those 100-calorie packs of cookies or other snacks and focus on the fact that it\u2019s only 100 calories, but they don\u2019t pay attention to what else they\u2019re getting, especially in terms of sugar and fat. The better approach:\u00a0Focus on healthy, nutrient-dense foods\u00a0that are naturally low in calories and rich in essential vitamins, minerals and fiber.<\/p>\n","protected":false},"excerpt":{"rendered":"

Updated November 16, 2018. When it comes to healthy eating, myths and misconceptions abound. It doesn\u2019t help that new \u2014 and often contradictory \u2014 diet advice emerges every day. But the basics of eating right really don\u2019t change. As a nutritionist, I try to clear up the confusion that people often have about how to eat […]<\/p>\n","protected":false},"author":6,"featured_media":19905,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[14187,24117],"class_list":["post-19900","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-feature-articles","tag-monster-atlas","tag-western-europe"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":8}},"_links":{"self":[{"href":"https:\/\/cinemastance.com\/index.php?rest_route=\/wp\/v2\/posts\/19900","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cinemastance.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cinemastance.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cinemastance.com\/index.php?rest_route=\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/cinemastance.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=19900"}],"version-history":[{"count":0,"href":"https:\/\/cinemastance.com\/index.php?rest_route=\/wp\/v2\/posts\/19900\/revisions"}],"wp:attachment":[{"href":"https:\/\/cinemastance.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=19900"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cinemastance.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=19900"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cinemastance.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=19900"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}