Today’s sedentary lifestyle, a large number of stresses, fast food cravings lead to the development of chronic diseases, excess weight, deterioration of the psycho-emotional state of a person. Avoid such risks, provide a trim figure and good health will help to comply with the rules of healthy eating.
What are the benefits of a healthy diet
A balanced diet has a positive effect on the activity of the whole body. It contributes to:
providing all vitamins and useful minerals; providing an optimal amount of protein, fats and healthy carbohydrates; support high levels of energy and efficiency; prevent the formation of malignant tumours, the development of diseases of the digestive system, cardiovascular pathologies, disorders of the musculoskeletal system; improving the condition of skin, hair, nails; preventing the deposition of fatty accumulations, support of optimal weight; prevent premature aging. A healthy diet is not only useful, but also varied, rich and tasty. Observance of a number of rules will help to make it so.
The main principles of a healthy diet
Eliminate fast food and convenience foods Fast food contains a large amount of fat and sugar, worsen the digestive process, harm the liver, provoke rapid weight gain in the form of fat accumulation in problem areas. Pizza, hamburgers, crisps and breadcrumbs with flavouring fillers, store-bought sausages and smoked products, as well as fizzy drinks (cola, Sprite, lemonade) should be completely excluded from the menu or reduced to a minimum.
Reduce sugar intake Excessive consumption of sweets increases the risk of diabetes, gaining excess weight, and tooth decay. Sugar in its pure form should be radically eliminated from the diet, replacing it with honey, stevia or dark chocolate.
Give preference to vegetables and fruits A healthy diet includes a variety of vegetables and fruits. Vegetable dishes are best cooked in boiled, baked or steamed form, with the addition of a moderate amount of salt and seasonings. Fruits can be eaten fresh or frozen. It is recommended to use seasonal fruits and vegetables, “overseas” products grown in greenhouses, not only do not bring benefits, but can serve as accumulators of nitrates and other harmful chemical compounds.
Prefer to give preference to lean meat and fish Instead of fatty pork, it is recommended to include in the diet dishes made from veal or chicken breast without skin. Consumption of lean meat and fish provides the body with the necessary amount of protein and energy, while not deposited in the form of fat accumulations. Salted fish or store-packaged products are not recommended, as they contain a lot of fat and preservatives. It is better to buy fresh frozen or live fish for baking.
Avoiding simple carbohydrates
Pasta from soft varieties of wheat is better to replace with hard ones. In the menu it is recommended to include healthy carbohydrates, such as rice, buckwheat, oatmeal, millet. In moderate quantities, potatoes can be consumed, it is better to cook boiled and baked, but not fried. Nuts in small quantities, unsalted seeds, legumes of all kinds are allowed.
Choose non-fat dairy products It is preferable to include in the diet non-fat milk in small quantities, natural fermented milk products, high-quality cheese. For breakfast, low-fat cottage cheese is useful.
Refuse confectionery and muffins The rules of healthy eating do not recommend getting carried away with buns, various pastries and cakes, sweet biscuits from white flour, marmalade, other sweets. It is even better to completely exclude these products from the diet.
General recommendations for proper nutrition
Primary Prevention of Cardiovascular Disease with a Mediterranean Diet with Walnuts. (PRNewsFoto/California Walnut Commission) Healthy eating is not only about food choices, but also about the way food is prepared and the way the day is organised.
The main recommendations for a healthy diet are:
70 per cent of all meals should be boiled, 30 per cent baked or stewed, and no fried food; use unrefined oil for cooking, preferably olive oil; reduce the amount of salt consumed; follow a drinking regime, you can use purified filtered water, it improves metabolism and accelerates the burning of all fats and carbohydrates; the last meal should be no later than 19.00, if you feel hungry you can eat an apple; take food in small portions, at least 4-5 times a day; provide the body with full motor activity, exercise, jogging, swimming, take walks in the fresh air. Example of a balanced diet (menu) Breakfast Oatmeal porridge with fruit, boiled eggs, green tea.
Second breakfast Fruit salad or kefir
Lunch Vegetable soup, boiled veal or chicken with a side dish, salad of fresh vegetables dressed with unrefined vegetable oil, loose tea or fruit.
