12 secrets of healthy eating

By | February 26, 2020

Three quarters of the population in most European countries suffer from diseases whose origin and development is associated with malnutrition. These include: overweight, high blood pressure, atherosclerosis, diabetes mellitus, liver, intestinal diseases, cancer. The consequences of poor eating habits lead to a weakening of the body due to a lack of necessary and excess harmful substances. Over the years, they accumulate and bring significant harm to health.

Proper (healthy) nutrition is the cure for many diseases. If you want to have good health, be beautiful, physically and spiritually active, adhere to proper nutrition:

1. Eat a variety of foods, most of which are foods of plant, not animal origin.
Plant products contain biologically active substances and dietary fiber (fiber), which prevent chronic diseases, cardiovascular, oncological (cancer of the rectum, breast, prostate).

2. Eat wholemeal bread, a variety of cereals, and potatoes. They provide the body with energy, are an important source of proteins, carbohydrates, fiber, minerals (potassium, calcium, magnesium), vitamins (C, B, carotenoids , folic acid). Consumption of fiber-rich foods plays an important role in normalizing bowel function, can reduce the symptoms of chronic constipation, hemorrhoids, reduce the risk of coronary heart disease, certain types of cancer.

3. Eat a variety of vegetables and fruits several times a day, preferably fresh. They contain fiber (dietary fiber), vitamins, minerals, antioxidants. The use of the widest variety of vegetables and fruits throughout the year helps to reduce the risk of cardiovascular, cancer, anemia, obesity, and regulates blood sugar and cholesterol levels.

4. Maintain body weight within the recommended range (body mass index should be equal to 20-25), by obtaining moderate physical activity, preferably daily.

It is very important to maintain a balance between the energy that we get with food and the energy costs of the body. Overeating leads to an increase in body weight, especially in sedentary people. To maintain normal body weight, you need to calculate the body mass index: weight in (kg) divided by height in (m²). Health-friendly indicators are index values ​​of 20-25. If the index value is above 25, then there is overweight and an increased risk of developing diseases.

5. Control the intake of fat with food (no more than 30% of the daily calorie content) and replace animal fat with vegetable oil.
Fats are essential for the body, they are an important source of energy, provide the body with essential fatty acids (their body cannot produce on its own). A large number of saturated fatty acids contributes to the risk of thrombosis, cardiovascular disease, and some forms of cancer. Mono or polyunsaturated fatty acids are particularly useful. Monounsaturated are found in olive, peanut oil, rapeseed oil, avocado. Polyunsaturated come from plants and oily fish (herring, mackerel, trout, sardines).

6. Replace fatty meats and meat products with legumes, grains, fish, poultry, or lean meats.
They contain less saturated fats, are a source of protein and vitamins of groups B, E. Products of this group provide the body with minerals, iron, zinc, folic acid. Folic acid plays an important role in the prevention of anemia, reduces the risk of cardiovascular disease. It is found in legumes, peanuts, bread, green vegetables.

7. Eat low-fat milk and dairy products (kefir, yogurt, yogurt, cheese).
Dairy products are an important source of calcium, protein, an important mineral that gives bone strength. Women, children, adolescents, the elderly need to eat foods high in calcium. It is necessary for the development of healthy teeth and bones, plays an important role in cellular metabolism.

8. Choose foods that are low in sugar and moderate in sugar, limiting sweets and sugary drinks.
Sugar contains a lot of calories, has no vitamins, minerals. Foods may contain many different types of sugars. For a healthy diet, not one of them is needed. They can be easily excluded from the diet without any health risk.

9. Eat less salt. Iodized salt should be used. Total salt intake should not exceed 1 teaspoon (6 g) per day. About 80% of this amount of salt is included in finished products, such as bread, cheese, dried, smoked, canned and processed foods. Excess salt in the body leads to an increase in blood pressure, the risk of developing cardiovascular disease.

10. Prepare food in a safe and hygienic way. It is advisable to steam, by boiling, baking or in the microwave. This will help reduce the amount of fat, oil, salt and sugar used in the cooking process.

11. Promote breastfeeding of newborns only.

12. Drink plenty of clean water daily. Healthy nutrition is important during all periods of a person’s life. This is a preventive measure necessary to strengthen immunity, prevent obesity, diseases of the digestive and cardiovascular systems, premature aging. Healthy nutrition is the key to an active and fulfilling life, an integral part of a healthy lifestyle.

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