## Healthy eating rules
I just wanted to share with you something that has really helped me over the years. 
I've been following these rules for a while now, and I have to say, they're really simple to follow.

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**The rules:**

1. Eat real and fresh food as much as possible.
2. Eat food in a variety of colors and types.
3. Drink water.
4. Do not eat too much.
5. Keep only healthy food at home.

These rules have become a part of my routine, and I've noticed a big difference in my life since I started following them. 
They're not only good for my health, but they also help me save money, which is a bonus. 

![Healthy eating](/images/articles/en/lifestyle/rules-healthy-eating/1-4.jpg)
<div class="imgDescription">Healthy eating.</div>


## 1. Real and fresh food
When it comes to eating healthy, one of the key things to keep in mind is that your food should be as close to its natural form as possible. 

This means choosing foods that are minimally processed and haven't had a lot of added ingredients or preservatives. The closer your food is to its natural state, the healthier and more nutritious it will be.

In addition, it's important to choose fresh food whenever possible. Fresh food not only tastes better, but it also has more of the vitamins and nutrients that are important for your health. 

When you choose fresh food, you'll be able to taste the natural flavors of the ingredients and get the full benefit of the nutrients.

![Avocado](/images/articles/en/lifestyle/rules-healthy-eating/2-4.jpg)
<div class="imgDescription">Fresh avocado.</div>

Another advantage of choosing fresh, unprocessed food is that it's often more affordable than packaged and processed foods. Packaged foods typically contain a lot of added sugars, preservatives, and other ingredients that can drive up the cost, while fresh foods like fruits, vegetables, and lean proteins are often less expensive.

So, not only is eating fresh and unprocessed food better for your health, but it can also help you save money in the long run.

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Basically, the idea is to eat fresh produce like a tangerine straight from the tree for the best health benefits. This is the purest form of fresh food and it's loaded with all the nutrients and flavors you need.

You see, I used to think that the only way to eat fresh food was to grow it myself. But then I realized that not everyone has the resources or space to do that. And that's totally fine.

I personally still encourage people to choose fresh food as much as they can. I know it's not always possible, but it's worth the effort. If you can't grow your own food, the next best thing is to buy fresh food from a grocery store or market. 

I know it's not the same as plucking it straight from a tree, but it's still a great option for getting fresh food that's loaded with flavor and nutrients.

![tangerine](/images/articles/en/lifestyle/rules-healthy-eating/2-4-2.jpg)
<div class="imgDescription">A fresh tangerine.</div>

When it comes to eating healthy, one important tip is to buy high-quality ingredients and prepare your food yourself. 
By doing this, you can control what goes into your meals and ensure that you're eating fresh, whole foods.

Another important aspect of eating healthy is to prefer whole grains over processed or peeled grains. 
Whole grains, like brown rice or whole wheat, are healthier because they contain all the essential parts of the grain, including the fiber, vitamins, and minerals. 

Processed or peeled grains, on the other hand, have had some of the important parts removed, leaving behind a less nutritious product. So, when it comes to eating healthy, try to stick with whole grains as much as possible.

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## 2. Food in a variety of colors and types
So, one important thing to keep in mind when it comes to healthy eating is to make sure your meal is colorful and rich in fruits and vegetables.

You see, there's a reason why we're naturally drawn to colors - in nature, every color has different properties and provides different nutrients. For example, red fruits and vegetables contain antioxidants, while green leafy vegetables are high in vitamins and minerals. 

By having a meal that's filled with a variety of colorful fruits and vegetables, we can ensure that we're getting all the essential nutrients that our bodies need to stay healthy.

![Vegetables](/images/articles/en/lifestyle/rules-healthy-eating/3-4.jpg)
<div class="imgDescription">Vegetables in a variety of colors.</div>

So, it's well known that our bodies need a variety of vitamins and minerals in order to function properly. 

Each vitamin and mineral plays a unique role in supporting our health, from helping our bodies to process energy, to supporting our immune system, to promoting healthy bones and teeth. By eating a variety of foods that are rich in different vitamins and minerals, we can make sure that we're getting everything our bodies need to be healthy. 

This is why it's so important to have a balanced and varied diet, with a mix of different fruits, vegetables, whole grains, lean protein, and healthy fats.

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**Crunchy and Colorful Vegetable Snack with Wholesome Whole Wheat Bread Meal**

To make this healthy and delicious meal, start by cutting up some fresh cucumber, tomato, and yellow pepper into strips for your snack. Then, for the main course, grab some whole wheat bread and spread homemade avocado on it. 

Add some nuts and pine nuts for some crunch, and finish it off with an apple and orange for some sweetness and extra vitamins. The combination of the crunchy vegetables, wholesome bread, and nutritious fruit makes for a well-rounded and flavorful meal that's easy to prepare and packed with nutrients.

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## 3. Drink water
I highly recommend drinking water when you're thirsty, nothing else, as it's the best and most natural option for staying hydrated. 

Other drinks may contain added sugars, caffeine, or other ingredients that can be harmful to your health in excess. Stick with water to keep your body hydrated and functioning at its best!

![Water](/images/articles/en/lifestyle/rules-healthy-eating/4-4.jpg)
<div class="imgDescription">Drink water.</div>

I understand that plain water can be boring, but trust me, it's the best option for hydration. 
If you're struggling with the taste, try adding a slice of lemon for some flavor. 

However, it's crucial that you make a habit of drinking water regularly for your overall health and wellness.

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## 4. Do not eat too much
When it comes to eating, it's important to not overdo it. 
Our food acts as fuel for our bodies, but if we eat more than we need, our body will store the excess as fat. So, it's important to listen to our bodies and only eat enough to provide the energy we need.

![Clock](/images/articles/en/lifestyle/rules-healthy-eating/5-2.jpg)
<div class="imgDescription">Wait 15 minutes.</div>

You know what they say, don't be a rabbit, take your time and savor every bite! Our tummies may be tough, but they don't have any chompers, so it's up to us to do the heavy chewing. Give your food a proper munching before swallowing, it'll help with digestion and you'll enjoy your meal more.

You know when you're almost done with your meal and you're starting to question if you should keep eating or not? Well, here's a trick. 
Take a break, wait for 15 minutes. If you're still feeling full, then you know your body's had enough and you can stop eating. No need to overdo it, let your body guide you.


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## 5. Keep only healthy food at home
You know, it's like setting yourself up for success. If you have junk food laying around the house, it's going to be so much harder to resist the urge to munch on it. But if you make a conscious effort to only buy and keep healthy food in your house, then you're making it easier for yourself to make healthier choices.

If you're craving sweets or desserts, it's okay to indulge - but make it an intentional decision. You can bake a dessert at home or go out and buy one, but the key is to not have it readily available in your house. This way, when you want to treat yourself, you have to make an effort to get it, which can help you avoid mindless snacking.

![Market](/images/articles/en/lifestyle/rules-healthy-eating/6-1.jpg)
<div class="imgDescription">Vegetables and fruits.</div>


## How to keep the rules
The key to maintaining a healthy diet is to establish a balance between healthy and indulgent eating habits. 
By following the rule of 80/20, you allocate 80% of your diet to healthy, nutritious food and 20% to treats that satisfy your cravings. 

This helps you achieve a healthy balance without feeling restricted. Over time, as you get used to making healthy choices, you can gradually increase the percentage of healthy food in your diet until it becomes second nature. 
This way, maintaining a healthy diet becomes a logical and enjoyable part of your lifestyle.

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## Why healthier is cheaper
Okay, so here's the thing about healthy eating and cost. 
Some people might think that eating healthier is more expensive, but if you really think about it, that's not necessarily the case. 

You see, there are some food products that go through a lot of processes before they hit the shelves. 
They get cut, cooked, packaged, and marketed, and all of these processes cost money, which makes the final product more expensive. 

But, on the flip side, these processed foods often have more added salt, sugar, and oil, which can be unhealthy. 
On the other hand, when you buy fresh produce, like fruits and vegetables, you have more control over what goes into your body and you're eating healthier ingredients.

So, when you think about it that way, eating healthier might actually be cheaper in the long run.

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## Examples of real food

* Vegetables - cucumber, tomato.
* Fruits - apple, orange, grapefruit.
* Cereals - whole rice, quinoa, nuts.
* Fish - salmon, tuna, sardines.
* Chicken - roast chicken, chicken breast.
* Meat - beef stew with mushrooms.

![Tomato](/images/articles/en/lifestyle/rules-healthy-eating/7.jpg)
<div class="imgDescription">Sliced tomato.</div>

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## Conclusion
In conclusion, by taking the time to understand the rules of healthy eating, you can gradually apply them to your daily life. 

With a little bit of patience and perseverance, you will quickly learn what foods are healthy and what foods are harmful. 
And even though your taste buds might need a little time to adjust, with time and practice, you'll be able to develop a love for healthy eating and make it a lifelong habit. 

So don't be discouraged, take it one step at a time and you'll be well on your way to a healthier and happier you!

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### References
1. <a href="https://food-guide.canada.ca/en/" target="_blank" rel="noopener">Food Guide - Government of Canada</a>

You can eat healthy. I will provide some rules, like eating real, varied, colorful food, and drinking water.

5 Rules for Healthy Eating

## Avocado
Have you ever struggled with cutting an avocado? 

It can be challenging to slice it without smashing it. 
But, I have a great technique that makes it so much easier. Let's learn how to cut an avocado like a pro.

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## Step 1
I start by washing the avocado. Then, I cut it in half from top to bottom. With a sharp knife, I take out the kernel. It's a quick and simple process that ensures the avocado is ready for use in all your favorite dishes.

![avocado](/images/articles/en/lifestyle/cut-avocado-like-a-pro/1-scaled.jpg)

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## Step 2
To cut the avocado without making a mess, I leave the shell on. This helps me to avoid getting dirty. 
I gently cut stripes lengthwise and then I cut lateral stripes, creating cubes. 
I repeat the same process on the other half of the avocado, and I have perfectly cut and ready-to-eat avocado cubes in no time.

![avocado](/images/articles/en/lifestyle/cut-avocado-like-a-pro/2-scaled.jpg)

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## Step 3
Once the avocado is cut into cubes, I take a spoon and gently remove them into a plate. I try to take as much of the fruit as possible without damaging the peel. This can be a little trickier for varieties of avocados with thin peels, but for those with hard peels, it's quite easy. The key is to be gentle and not apply too much pressure so that the cubes come out perfectly intact.

![avocado](/images/articles/en/lifestyle/cut-avocado-like-a-pro/3-scaled.jpg)
<div class="imgDescription">Take a spoon.</div>

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## Step 4
Now that the avocado cubes are on the plate, I take a fork and crush them. 
The fork provides good control over the degree of crushing, so I can make it as chunky or as smooth as I like. 
Whether I'm making guacamole, spreading avocado on toast, or simply adding it to a salad, this crushing technique is my go-to method.


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## Step 5 - Salad
I have a great recipe for a simple yet delicious avocado dish. 
I love the combination of green onion and avocado. 
I pick a handful of green onions, wash them, and chop them in a separate plate. 

Then, I take the avocado and season it with salt, pepper, and a drizzle of olive oil. 
I sprinkle the chopped green onions over the avocado and it looks beautiful and ready to serve. 
But before I eat, I mix the avocado and green onions together for a perfectly balanced flavor in every bite.

![avocado](/images/articles/en/lifestyle/cut-avocado-like-a-pro/4-scaled.jpg)
<div class="imgDescription">Use the fork.</div>

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## Versatile avocado cutting technique
I often cut the avocado into cubes for salads and other dishes, but the technique can be applied in other ways as well. For example, those who understand the principle can use it for making smoothies. And for slicing the avocado for a salad or sushi, all you have to do is create thin slices instead of cubes. It's that simple and versatile!

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## How to determine the ripeness of an avocado
To know if an avocado is ready for cutting, you can check its level of ripeness. Let me show you how:

First, try the squeeze test. Simply take the avocado in your hand and give it a gentle squeeze. If it yields to gentle pressure, it's ripe and ready for cutting. If it feels hard, it's not yet ripe, and if it feels mushy, it's overripe.

![avocado](/images/articles/en/lifestyle/cut-avocado-like-a-pro/cover.jpg)

Another way to check for ripeness is to look at the stem end of the avocado, the small nubbin on top. If it's green and firm, it's not yet ripe. If it's slightly indented, it's ripe. If it pops off easily and is dark brown underneath, the avocado is overripe.

Finally, you can check the skin of the avocado. If it's green, it's not yet ripe. If it's a dark, purplish-black color, it's ripe. If it's spotted or starting to wrinkle, it's overripe.

So, choose an avocado that is slightly firm, as it will continue to ripen at home. And remember, avocados that are already soft and overripe can spoil quickly, so it's best to avoid those.

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## Storing avocados: tips and tricks
When it comes to storing avocados, there are a few things to keep in mind:

* Unripe avocados: If you have unripe avocados that you'd like to speed up the ripening process, place them in a brown paper bag with an apple or banana. The natural ethylene gas emitted by these fruits will help the avocados ripen more quickly. Store the bag in a warm, dry place, away from direct sunlight.

* Ripe avocados: If you have ripe avocados that you'd like to keep from going bad too quickly, store them in the refrigerator. This will slow down the ripening process and keep the avocados fresh for a longer period of time.

* Cut avocados: If you've already cut an avocado, you can store it by wrapping it tightly with plastic wrap or placing it in an airtight container. This will help to prevent oxidation and keep the avocado from turning brown. You can also sprinkle lemon juice or vinegar over the cut surface to help prevent discoloration.

It's also important to note that once an avocado has been cut, it should be used as soon as possible. Cut avocados are highly perishable and can quickly become overripe or develop off flavors.

So, by following these tips, you can keep your avocados fresh and delicious for as long as possible!

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## Popular species of avocado
Avocados come in many different varieties, each with its own unique flavor and texture. 
Some of the most popular species are:

* Hass Avocado: This is the most widely grown avocado variety, known for its creamy texture and nutty flavor.
* Fuerte Avocado: This is a Mexican variety that is known for its delicate flavor and smooth texture.
* Bacon Avocado: This variety is medium-sized and has a rich, buttery flavor.
* Pinkerton Avocado: This variety is known for its large size and nutty flavor.
* Reed Avocado: This variety has a creamy texture and a mild, sweet flavor.

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## Health
Avocado is considered a healthy food because of its numerous benefits, including:

1. Rich in nutrients: Avocados are a good source of vitamins, minerals and healthy fats, including potassium, Vitamin K, Vitamin C, B vitamins, and monounsaturated fatty acids.

2. Heart-healthy: Avocados contain monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.

3. May aid weight loss: Avocados are high in fiber and healthy fats, making them a filling food that can help control hunger and cravings.

4. Supports digestive health: Avocados are a good source of fiber, which can help promote regularity and support digestive health.

5. Boosts brain function: Avocados are rich in monounsaturated fatty acids, which are important for brain health and function.

6. Anti-inflammatory properties: Avocados contain compounds that have anti-inflammatory effects, which can help reduce the risk of chronic diseases like arthritis and heart disease.

7. Supports eye health: Avocados are rich in antioxidants and vitamins, including lutein and zeaxanthin, which are important for maintaining healthy eyes and protecting against age-related eye diseases.

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### References
1. <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients" target="_blank" rel="noopener">Avocado nutrition data - FoodData Central</a>

Master the art of cutting and enjoying avocados like a pro with these inspiring tips and techniques!

Food

5 Rules for Healthy Eating

How to Cut Avocado for Salad and Spread: Expert Techniques and Tips