How to start eating healthier

The question that I asked myself constantly at the beginning of this journey and now, the question that many people ask to me… I don’t know how to start eating better ... what’s your suggestion?

In this post I try to respond and cooperate with these doubts. From my experience, I intend to give you some tips that I think can be useful for someone who seeks to improve the quality of their nutrition.

When starting the jurney, I think it's very important to set achievable goals. If you plan on never eating a piece of milk chocolate again, probably in a week you’ll find yourself eating up a dozen chocolates, especially if you are used to eating sweets regularly. The degree and rate of your progress will depend on three things: will power, organization and consistent objectives.

Will power: we have to really and honestly want to change. To achieve our goals, we must be convinced that this is what we want and we are willing to sacrifice and effort. Another significant issue is to respect and forgive. On the one hand, respect your body, LISTEN to your body. Feel if you need more energy, if you are still to hungry after eating… and respect that you may want a piece of chocolate or a twix bar once in a while and, occasionally eat it! Also on a friend’s birthday or at a special dinner allow yourself to enjoy what is served with no guilt. If you eat healthy on a daily basis, then a cheat meal once a week is ok!!
It is important to eat things with moderation and in small portion sizes. And forgive yourself if someday you eat more junk than you should!

Organization is key to avoiding temptations. Temptations occurs when you are at work, for example, very hungry and you have nothing to eat!... your colleagues will probably have McDonalds for lunch, or Pizza or pasta .... and you end up eating the same junk. Organizing yourself is very important because in that way you cook and buy healthy stuff in advance.... Usually I cook food on Sundays to have almost all week covered. I work all day long, so I can’t go home to cook something healthy every day. My solution is to take my lunch to work and thus enjoy something healthy and comforting any day of the week at any time of the day.

Consistent objectives: What’s my goal and WHY is that my goal…. my suggestion is to focus on your own wellbeing and happiness, on what your body needs to be radiant, feel vital, energetic and healthy . If you focus on what your body and mind need (I am convinced that better nutrition leads to mental clarity) you will accomplish what you propose. It is very important to listen! Our body is very wise in what it needs.
We are wrong when our goals are based on comparing ourselves to other people, when we just want to look good on the "outside" and we are concerned on "what people say"... when we feed our ego. With this approach, two things can happen: not achieving our goal, as small mistakes generate too much frustration (we get too demanding with ourselves and forget to enjoy the process) or, we may achieve our goals but become empty of meaning and inspiration throughout the process. So… focus on you, love yourself, love your body and soul, and you will get results.

Cereals
Brown Rice: replace white rice. Whole grains contain more fiber, vitamins and minerals as germ and bran has not been taken out of the grain. Germ and bran are the parts of the seed that give the grain nutritional benefits. We can have brown rice the same way we eat white ric, for instance to accompany protein meals, in salads, instead of pasta, on the wok with vegetables, as pudding with milk and cinnamon for dessert or breakfast, in soups, stews, etc.
Oatmeal: Oatmeal is one of the most complete and healthy cereals. Besides, I think it's delicious! It is the cereal that contains more protein, essential amino acids, vitamin E, B5 and B6, iron, magnesium and selenium. What more can we ask? We can consume more oats using it for cookie recipes, pastries, cakes, soups, stews, with milk for breakfast, in shakes, etc.
Quinoa: is a pseudocereal because it is actually a seed that is consumed as cereal. Quinoa is rich in minerals such as phosphorus, potassium, magnesium and calcium. It also is high in vitamin B complex, vitamin C, E, thiamine and riboflavin. If we compare quinoa with most cereals, it contains many more proteins and healthy fats (omega).
How I eat quinoa? in salads (like rice or legumes), in soups, with stews, with milk for breakfast, as a pie filling, etc.
Other Grains: millet, polenta.

Flours
Whole Wheat Flour: like other whole grains, whole wheat contains the germ and bran which gives the grain an excellent nutritional value. Use whole wheat flour in recipes to replace traditional white wheat flour. Puddings, cakes, pie dough, pancakes for breakfast, any recipe can be done with whole wheat flour.
Brown Rice Flour: especially for those with gluten intolerance. We can use it in some recipes like for pancakes or some cookies (it does not behave like wheat in recipes such as cakes or puddings). 
Flax seed flour (Flax seed meal): contains few carbohydrates and many essential omega-3 fatty acids. Omega-3 is known for it benefits for the body and mind. It also helps the brain and nervous system to work properly. It is ideal for enriching any recipe. For example, a traditional pie crust recipe, we add 2 or 3 tablespoons of flax meal to enhance the nutritional value of the dough in terms of fiber, minerals and healthy fats. Simply add flax seed flour to salads, soups, yogurts, smoothies, cereals, etc.
It is very good for constipation problems.

Legumes: Legumes are all excellent ways to replace animal protein in any dish. From a stew or to fill a pie, beans are great! We can make a meatloaf replacing: the meat for aduki beans sauteed with onions, tomatos and spices, and replace potatoes for polenta (corn meal). We can add beans/legumes to salads, stir-fries, soups and veggie burgers recipes.
Lentils
Chickpeas

Mung beans or / and Aduki beans

Seeds
Sunflower: it's interesting to know that 1/4 cup of sunflower seeds can provide us with more than 90% of vitamin E that our body needs daily. Vitamin E has many benefits, together with the magnesium in the seeds, it is essential for preventing cardiovascular disease, it also possesses anti-inflammatory properties. We can add sunflower seeds to salads, or to dough recipes to enrich pie crusts or biscuits. Personally I add it to everything: oatmeal for breakfast, lentil soup, green salads, vegetable soup, etc.
Chia: Chia seeds are often called a super food because they are an excellent source of fiber and antioxidants, calcium, protein and omega 3. Like with any other seeds, you can add them to your breakfast (juice, cereal with milk, pancakes, smoothies) or to salads and to enrich certain dough recipes (pie dough, bread dough, biscuits). It is always better to consume them previously soaked in water for at least 10 minutes.

Nuts: Nuts generally contain a good variety of important vitamins and minerals: potassium, magnesium, phosphorus, vitamin E and B complex. In the case of almonds, they have significant amounts of calcium, important for those who do not consume dairy. Nutts, thanks to their vitamin E content, protect cells from oxidation and premature aging.
We can incorporate nuts as snacks between meals, we can also add chopped nuts or almonds to yogurt or  breakfast cereals. Another option is to add almonds or peanuts to salads or stir-fries. In bread or cookie dough they are delicious! Vegetable milks, made with nuts, are rich and nutritious.
Almonds
Walnuts

Sweeteners
Pure honey
Stevia
Muscovado sugar or mascabo

Others
Tahini: sesame seedspaste. Delicious!! Use it for salad dressings, add it to smoothies or  make the best hummus! High content of calcium and a good dose of protein. Rub on brown bread with sugaar free homemade jam.
Peanut Butter: ideal for cravings for something sweet, you can have it with bananas, strawberries and other fruits. Good way to incorporatinge healthy fats and proteins to a plate. Add it to your breakfast cereals, smoothies and even soy sauces.
Pollen: good for curing allergies. High in amino acids and antioxidants. Have a teaspoon every morning with your cereals or green juice.
Sea Salt
Organic Tofu: the best meat replacement.
Soy sauce, low sodium (better Tamari): to flavor stir-fries, rice, pasta, and salads.
Rice cakes: careful with sodium! These kind of snack that seem healthy sometimes have a lot of sodium. Is better to buy salt free versions! Have them with avocado and a slice of tomato, pepper and sea salt on top. Try to buy the simplest ones, those have only rice and water as ingredients.


Fruits and Vegetables: Fruits and vegetables should be the bases of any diet. They must be present in all main meals, especially vegetables. We can consume fruits for breakfast or as snacks (don't abuse! too much sugar). It is important to eat fruits and vegetables according to the season, thus we avoid eating preserved old fruits with more chemicals and additives .... Seasonal fruits and vegetables contain the correct vitamins and minerals we need for that time of year! Nature is very wise so we should respect nature. For example, in winter we can find a lot of citrus fruits and strawberries, these fruits are rich in vitamin C ! Victamin C strengthen the immune system and prevent colds and flu.

Examples of fruits and vegetables I eat the most (depending on season): bananas, coconut, strawberries, blueberries, apples, kiwis, oranges, lemons, grapes, pineapples, melons. Avocado, spinach, arugula, lettuce, spinach, celery, broccoli, green beans, squash, carrots, cucumbers, zucchini, peppers, onions, garlic, sweet potatoes, beets, eggplant, brocoli, asparagus.


Dairy and animal products:
Organic eggs
Farm Chicken or Turkey
Full fat Milk (if you can get organic unpasteurized milk is better)
Plain yogurt to make our own homemade yogurt with farm milk! Homemade Yogurt Recipe
Ricotta cheese


You don't need to start all together with everythin! You can slowly incorporate these foods in your diet ... in a few days I'll post easy ideas and healthy meals you can prepare for: breakfast, lunch, dinner and snacks. Please see my every morning ritual on a previous post! It is important to start the day right!