Healthy eating... so often we hear this phrase. What do we need to do to eat right, and why do we need it?
Satisfying hunger is one of the body's most important instincts to stay alive. First, all of our body's cells and tissues are formed from the food we eat. Second, food is the source of energy necessary for the body to function.
Consequently, our health depends on what we eat, how much we eat, when we eat it, and how we eat it.
What is a good and healthy diet?
Proper nutrition implies that the body should get many nutrients - proteins, carbohydrates, fats, water, minerals, and vitamins - regularly, in the right amounts and the right proportions. A shortage or excess of certain nutrients causes first temporary discomfort, and then the risk of developing various diseases.
A healthy diet makes it possible to stabilize weight without violent restrictions, helps to get rid of diseases and prevent their development, contributes to the restoration of intellectual and physical energy. A healthy diet is an important part of a healthy lifestyle.
To eat right, you need not only the desire but also knowledge.
The ABCs of Healthy Eating, or 7 Facts About What and How to Eat.
1.You need food to live. Eating is not just pleasure or a ritual. Any food you eat supplies your body with energy and substances to keep you healthy.
2.Eat a nutritious diet. The ratio of proteins, fats, and carbohydrates for the day should be about 1:1:4. Remember the correct proportions with a simple technique: imagine a plate divided into three equal parts. Two of them are occupied by carbohydrates, and the third is equally divided between proteins and fats.
3.Diversify your diet. The same foods on the table are boring and fraught with a lack of important nutrients.
It is possible to receive the necessary set of vitamins, microelements, and minerals only from the long list of products, most of which are quite accessible: vegetables, fruit, meat, fish, nuts, dairy products, legumes, bread, durum wheat pasta, berries, and greens.
4.Eat more often. Paradoxically, to avoid gaining weight, you need to eat more often. Have a good breakfast, a proper lunch and a modest dinner, between them have a snack of fruit, and before going to bed, have a sour milk drink. This way you will not feel hunger, and you can control the quality and quantity of your meals.
5.Carbohydrates are vital. They are the main source of energy because the body uses glucose for its needs.
Carbohydrates are easily digested and enter the bloodstream quickly. In a shortage of carbohydrates, the body begins to draw energy from the proteins found in the muscles, thus depriving the body of the building material for vital hormones and antibodies.
6.Carbohydrates are simple and slow. In the average person's mind, carbohydrate foods are something sweet. But foods containing too much sugar are a way of providing the body with energy, which in the end is enough for a very short time, and the feeling of hunger quickly arises. Therefore, it is better to eat complex or, as they are also called, slow carbohydrates, which will be digested gradually: vegetables, fruits, whole grain products, pasta from durum wheat, and cereals.
7.Less sugar. Excess sugar in your diet is another cause of overweight. Read labels carefully.
Added sugar hides under other names: sucrose, maltose, corn syrup, molasses, sugar cane, corn sugar, raw sugar, honey, fruit concentrate.
Give up refined sugar and sugary drinks. One glass of sugary soda has up to 8 teaspoons and 130 kcal.
Control the sugar content of "healthy" foods. Muesli, cereal, breakfast cereals, and low-fat yogurt with fruit have sugar in them. It is also added to foods for children.
It's also important to know
which foods are healthy, which are unhealthy, and why;
which cooking techniques are worth using, and which are not, and after using which of them more nutrients remain;
What food additives are in the ready-to-eat foods you buy;
What a diet is and why it is important.
Proper nutrition should be chosen taking into account a person's age, build, available and other factors.
Take a step toward your health and the health of your loved ones.