Rules for healthy eating

Proper nutrition is the key to good health, a healthy appearance and a strong immune system. A balanced healthy diet allows you to get all the necessary minerals and trace elements. If there is a task to reduce weight, observing the principles of proper nutrition will allow you to do so without discomfort and hunger.

 

THE PRINCIPLES OF HEALTHY EATING

There are several principles of a healthy diet:

 

Meals should be varied and rich in foods. The weekly diet should necessarily include meat, fish, fruits, vegetables and cereals.

50-60% of the daily norm of energy should be received at the expense of carbohydrates - they are necessary for brain work. However, it is better to give preference to slow carbohydrates (wholemeal bread, buckwheat, brown rice, durum wheat pasta, etc.). With these, you will feel fuller for longer.

Avoid flavor enhancers, preservatives and chemicals. If it is impossible to refuse them completely, try to minimize the content of these products in your diet.

It is desirable that you eat fractional meals - 4-6 small portions during the day (1 portion should be about the capacity of 1 glass). This is much better for the body than 1-3 large portions, because long pauses between meals are stressful for the body.

Give up fatty mayonnaise sauces - they are very caloric, and in addition, industrial dressings are difficult to call useful. Mayonnaise can be replaced with low-fat sour cream or natural yogurt.

It is not necessary to give up alcohol, but its intake should be kept to a minimum. The most harmless alcoholic drink is a good dry or semi-dry wine. You can afford a glass of such wine once every 1-2 weeks.

Most food should be cooked, steamed or baked, but not fried: frying releases carcinogenic substances, in addition, such food is very fatty.

Don't buy ready-made and uncooked food, but cook it yourself with high-quality ingredients, so you know exactly what's on your table. Give preference to chilled rather than frozen food, especially when it comes to meat or fish.

The last meal should be no later than 2 hours before going to bed. A full stomach interferes with a restful sleep, and the food is digested much worse during sleep.

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