Take time to eat and chew food thoroughly. After dinner try to spend enough time to digest before bedtime. Organize food into four meals daily.
When cooking, use methods that do not require fat, such as steamers, oven, grill, griddle or microwave. Avoid fried and sauteed.
Cook fruit and vegetables, preferably with Peel and coarsely.
Cook food without salt, add it to finish cooking in moderate amounts, can spice preparations with herbs such as parsley, tarragon, thyme, bay leaf, pepper or garlic to enhance the flavor of your food.Avoid drinking tea immediately after eating. Wait at least an hour. Eat less salt and eliminate those foods very spicy or salty as canned soups cheese.
Choose skinless chicken, fish or turkey and lean cuts of meat look red. Eat least two servings of fruits and three vegetables a day to get the proper amount of fiber, vitamins and minerals.
Choose whole grains and whole wheat bread for more fiber intake and satiety, as well as increasing consumption of legumes such as lentils, beans, chickpeas, beans and soybeans, which are also good source of vegetable protein.
Avoid oily and rich sauces to accompany your dishes fats. Drink at least 2 liters of fluid per day, preferably water. In times of anxiety, replace a meal with another activity.
Your diet must be varied. Do not forget any food group. Do not overdo the amount of calorie and unhealthy food. Use olive oil in food. A spoonful a day helps you stay healthy for their monounsaturated fatty acids.