Doctor’s advice: Eating this way can extend your life by 20 years! Many people are unaware of it.
1. Drink soup before meals
Before meals, we don’t eat anything else because this way we can eat a little more during the meal, but overeating will increase the burden on our body. Therefore, drinking soup before meals helps reduce appetite. Once the soup reaches the stomach, it provides some protection, reducing our food intake by 1/3.
2. Chew slowly
Due to time constraints, we tend to eat quickly. Eating too fast doesn’t give us a feeling of fullness. When we chew slowly, we consume less food compared to usual, as it takes the brain 20 to 30 minutes to receive signals from the stomach. Eating slowly allows the brain to recognize when we are full.
3. Leave the table immediately after eating
Sometimes after meals, we don’t leave the table immediately out of courtesy and end up overeating due to uncontrollable appetite. It’s best to control yourself or leave the table.
4. Don’t be afraid of wasting leftovers
Our generation, especially the previous one, tends to finish all the food on the plate to avoid wastage. Instead, leftovers can be saved in the refrigerator for the next meal or avoid making excess food portions.
5. Choose foods rich in fiber and water
Consuming too much food regularly harms our health. Selecting fiber-rich and water-rich foods helps occupy space in the stomach, preventing excessive intake of low-fiber foods. This habit can help resist misconceptions and establish a healthy eating cycle to prevent diseases. Opt for fiber and water-rich foods such as vegetables, fruits, soups, whole grains, and legumes.
In addition to the above suggestions, here are six golden rules for eating.
Allow 4 to 6 hours between meals
Due to work or other reasons, meal timings may vary with intervals of 4 to 6 hours being ideal. Eating at a steady pace, particularly chewing slowly, aids in proper digestion. Breakfast is crucial, ideally consumed in 15 to 20 minutes, while lunch and dinner should take around 30 minutes.
Consume at least 12 different types of foods daily
Our diet should be diverse, including various food groups to maintain a balanced nutritional intake. Aim to consume a wide range of foods daily, such as grains, fruits, vegetables, meats, poultry, fish, eggs, dairy, soy, nuts, ensuring all your body’s nutrient requirements are met.
Don’t just drink soup, eat meat too
While soup is nutritious, it doesn’t provide the same protein content as meat. Therefore, include meat along with soup for a balanced diet.
Vary your food choices
Instead of sticking to a few foods, rotate your choices to avoid monotony and ensure a balanced nutrient intake.
Don’t eat while the food is too hot
It’s common to prefer hot meals for better taste, but the optimal food intake temperature for the esophagus is between 10 to 40 degrees. Consumption of food above 60 degrees can damage the esophageal mucosa, leading to complications. Avoid eating extremely hot foods, and let them cool down to suitable temperatures before consuming them.
