1. Frequency. One of the main rules of proper nutrition is the need to eat several times a day - preferably at least 3-5 times, but in small proportions and at the same time.
2. Variety. Eating should be varied and not too extravagant. It is not necessary to become a sadomasochistic maniac, who tries to force-feed himself some spinach or cauliflower, hated since childhood. The amount of fatty, fried, spicy and sour foods will have to be limited. The human body needs a huge number of organic and mineral substances for normal functioning, and they must be present in your diet.
3. Graduality. It is difficult to give up the usual food right away, so include "healthy" products in your diet gradually. Buy yourself or give your girlfriend (wife, mother, grandmother) a steamer. It will save all the nutrients in the products, while protecting you from fats. Also, you should consume salt and sugar.
4. energy balance. People are like the bunnies from the famous battery commercial. They won't make it to the finish line and won't make it to their evening pleasures if their energy reserves run out. Food has to fill our energy losses and the food system has to take this into account.
5. Breakfast is a must. It should be full and varied - coffee with a bun and cheese is obviously not enough. The best option is to go back to childhood to oatmeal and buckwheat. Whatever suits your taste. If there is no time in the morning, and no one to cook, you can snack on an apple, banana or yogurt. It is good to eat a hard-boiled egg or an omelette, and instead of coffee drink a cup of freshly brewed tea, preferably green and, of course, without sugar.
6. Eat on a schedule. At work, to the institute, you can take a wheat bread, a granola bar, a mixture of dried fruits with nuts, an apple or a piece of cheese. All of these things will help you make it through dinner in a good mood. Those who work the night shift should not refuse from eating, but be sure to eat something sweet (glucose helps the body to cope with stress and fattens up the nervous system).
7. Diversify your diet. At lunch and dinner, don't forget about thick soups. They promote better digestion and do not overload the stomach. Alcohol should be reduced. Drink juice, tea, or still mineral water. But forget all carbonated drinks like a bad dream. Any carbonated water has a negative influence on the gastrointestinal tract.
8. 8. Sweet things do not mean healthy. Sweet lovers are advised not to abuse the cakes and pastries with cream, a lot of chocolate. Useful, for example, fresh cottage cheese with fruit or berries, marmalade, honey. Desserts, by the way, contrary to popular belief, it is better to eat before the main meal - it will help reduce appetite and keep from overeating. Fruit, eaten at the end of a heavy lunch or dinner, is too long to digest and loses all its nutrients. It's better to indulge in an apple, orange or banana between meals or right before a meal.
9. Don't forget about genes. When selecting foods, try to delve into your family's genealogy. For example, if your ancestors come from the North, then fish and meat dishes are welcome in your system, but exotic fruits are banned. Maybe your genes did not have time to "get used" to this kind of food, which, however, does not prevent you to make a little experiment.
10. Fruits and vegetables are essential. This is one of the foundations of good nutrition. They must be present in your diet. They contain much needed dietary fiber and vitamins. Lack of fruit in the diet can cause thirst (you have to drink a lot, increasing the load on the heart and kidneys) and the need to take "jar vitamins," which are very different from their natural counterparts. But you should not eat fruits and salads alone all day long, because this leads to upset stomach and other problems related to the digestive process, because there is not enough protein in vegetables, so to speak.
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