You’re going to read so many benefits and cons of such and such diets and latest fads. But here are my top 5 nutrition tips that everybody can apply, as they just require common sense. It’s basically called healthy eating!

  • Eat more vegetables
  • Cook your own food
  • Chew
  • Drink water
  • Control portion sizes

1. Eat more vegetables!

It’s that simple. Add more vegetables to your diet. And not just a few, try and eat lots of different types of vegetables. Be creative, go to the supermarket and buy the ones you don’t know! Aim for 50% of vegetables in your diet.

2. Cook your own food

Avoid processed or industrial foods, as they are loaded with sugar, salt and saturated fat. Industrial products lure you in with their clever marketing and easiness of preparation. However, nutritionally they are most of the time a disaster. Avoid them as much as you can. Cook your own food. Go back in the kitchen, challenge yourself and cook something new! Prepare extra portions for your packed lunch the next day.

3. Chew!

Make sure to chew your food, and don’t just swallow after 5 bites. By chewing more, you are facilitating the digestion process and assimilate nutrients better. Simple tip, put down the forks and knives on the table while you chew. Take time to eat, preferably in a relaxed environment, and chew again and again!

4. Drink water

We should aim to drink approximately 2 liters of water per day. Sometimes we feel hungry, but in fact we’re simply thirsty. We are made of 60% of water, so we need to replenish our body fluids. Stay well hydrated and avoid fatigue and hunger.

5. Control portions sizes

The portion sizes have increased over time. Even our plates are now much bigger than they used to be only a few decades ago, and sometimes finishing a pasta dish in a restaurant is an accomplishment in itself! It is important to control the amount of carbohydrates (rice, pasta, potatoes…) and fat (oils, cheese, meat…) in your diet, as overeating them will ultimately lead to weight gain. Usually, a fistful is enough! If you’re still hungry, eat more vegetables!

There are so many factors that I could add, like exercising for example, but if you wish to lose weight without dieting and restricting yourself, and being healthier to feel more energized, try to follow most of these steps and you will feel a big difference within days!