Be active - move more, sit less.
Energy intake and expenditure need to be balanced. To maintain a normal metabolism and good health, it is imperative to move and reduce the time spent sitting during the day, especially behind various screens.
Start the day with breakfast.
Breakfast should be plentiful enough to energize you for the day. At night the body consumes the carbohydrate reserves that have accumulated in the liver, and they should be restored in the morning. If we don't eat breakfast, the body will begin to break down its own stores, which can lead to poor body functioning, such as a decrease in performance, learning ability and concentration. The carbohydrates we get with breakfast are used immediately, and the body does not store them as fat. Breakfast should be full of slowly absorbed carbohydrates. Various porridges are good, especially whole-grain cereals. Sandwiches are also suitable, and it is quite possible to afford a small treat for breakfast.
Eat regularly.
Plan your day so that you have time to eat at least three meals a day, if possible regularly, to avoid overeating caused by long pauses between meals. If necessary, you can snack on fruits and vegetables, nuts and seeds, and yogurt between meals. In terms of dental health, you should not eat more than five meals a day. Remember that a cup of coffee or juice or a cookie that you drink/eat between main meals also counts as meals. Your last big meal depends on what time you go to bed, but as a rule of thumb, you should eat dinner no later than 6:00 p.m. to 7:00 p.m.
More foods rich in dietary fiber
To have enough fiber in your menu for normal digestion, you need to eat cereal products as well as fruits, vegetables and berries. Reduce your consumption of white flour products and eat more whole grain products, which are rich in dietary fiber and more complete. Eat buckwheat and other cereals, prefer regular pasta and rice to whole-grain options, and use whole-grain flour when baking. A good breakfast is porridge and whole-grain cereals that are high in fiber.
Eat at least 5 handfuls of fruits and vegetables a day
To ensure that your body is not deficient in many essential vitamins and minerals, try to eat fruits or vegetables at every meal. Veggies should make up half of your plate for lunch and dinner. Eat as many different fruits as possible to get different nutrients. Vegetables should always be served along with the main course, whether it is a simple salad, steamed, boiled or stewed. For dessert, eat fruits and berries. Although we get vitamins and minerals in small amounts from some berries, in order for fruits and vegetables to help in the treatment of, for example, cardiovascular diseases or in the prevention of certain forms of cancer, they should be consumed at least 500 grams a day.
Give preference to fish, not meat
Fish should be on our table 2 to 3 times a week, because it contains essential fatty acids Omega-3, which reduce the risk of common diseases such as cardiovascular diseases. Fish is also an irreplaceable source of vitamin D, which in turn helps the body to better absorb calcium, which contributes to bone health. It is necessary to eat both red and white fish, to consume less canned, salted and smoked fish, because they contain a lot of salt. Depending on the type of fish, you should eat at least 200 grams per week.
Consume fats in a reasonable way.
Our body definitely needs fats, but in small amounts. Therefore, when cooking food, you should prefer steaming, boiling, stewing or baking in the oven, rather than frying in a lot of fat. To reduce the saturated fatty acids in the food itself, remove the skin (including chicken) before cooking and remove visible fat and fat. Be careful of hidden fats, such as those found in cakes, baked goods, and processed meat products. Use vegetable oil for cooking. Try to diversify your menu by adding nuts, almonds and seeds. Don't be afraid of fish oil!
Fewer sugars.
Added sugars are sugars that are added to food in the food industry (such as in candy, confectionery, soft drinks, juice drinks, cottage cheese pastes, yogurt, and some meats), or that you add yourself when cooking (such as in coffee, tea, or desserts). Some yogurt cups may contain about 40 grams of sugar, and a 500 ml bottle of soft drink may have more than 50 grams of added sugar. If you consume such products, you can no longer eat sugar and other sweets on the same day. Remember that soft drinks do not quench thirst. Water is the best way to quench thirst. Instead of candy and cakes, eat fresh or dried fruit for dessert.
Less salt
Most of the extra salt goes on the plate against our will with canned and cooked foods. In fact, we get a lot of salt already from everyday foods like bread, cheese and ham. To consume less salt, look for less salty alternatives among similar foods and give preference to foods that you prepare yourself from fresh ingredients rather than store-bought foods. Spicy herbs and other seasonings can be used instead of salt in cooking. Add a pinch of salt to the food when you serve it.
Quench your thirst with water.
Water is essential for the transport of nutrients and leftovers, the proper functioning of the digestive juices and much more. All in all, an adult needs 28-35 ml of water per kilogram of body weight, i.e. about 2-3 liters. If a person eats normally, he gets most of the liquid with food, e.g. from fruits and vegetables, soups and drinks. An adult should drink an additional 2-3 glasses of water a day, and even more in hot weather and if he is engaged in sports. The best drink is pure water.
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