How to start eating right: principles of healthy eating
Proper nutrition is a guarantee of health, vitality and well-being, so today many are trying to create a suitable diet for themselves. There are many myths and rumors that relate to the basics of a healthy lifestyle, but experimenting with nutrition would be unwise. To switch to healthy food, you need to understand the basic principles of nutrition and the work of our body. To do this is quite simple, as well as to get rid of bad habits.
What to exclude from the diet?
Some familiar foods do so much harm to our body that it is better to give them up completely. These products include:
Sugar is found in confectionery, baked goods, drinks, cheese desserts, and even sausages. Without noticing it, we consume sugar every day, and it causes excess weight, reduces the elasticity of blood vessels, leads to metabolic disorders.
If sugar is consumed in large doses, the body’s sensitivity to insulin decreases, and it is more difficult for the body to obtain the necessary nutrients. However, this does not interfere with the accumulation of subcutaneous fat and the creation of a fatty membrane on the internal organs.
An abundance of saturated fat also leads to the development of disease. The heart and blood vessels suffer from fat, diabetes develops, there is a risk of stroke. Therefore, it is important to exclude from the diet the fats found in butter, sausage and other industrial products. The body must receive a different type of fats, which are found in olive oil, fish, avocados, and other foods. These are unsaturated fatty acids that are not synthesized in the body, but are necessary for its normal functioning.
Alcohol can also cause various health problems. First, alcoholic beverages are high in calories. Secondly, it speeds up the breakdown of carbohydrates, lowers blood glucose levels, which makes you feel hungry. If you do not use the energy obtained from the breakdown of carbohydrates, excess weight cannot be avoided. You should also be wary of excessive salt intake. It is permissible to consume up to 6 grams (1 teaspoon) per day.
What should be in a healthy diet?
In order for the body to receive all the substances it needs, nutrition must be varied. A balanced menu must include:
Lean meats can also be classified as healthy food, but the substances that we get from meat – proteins, iron – can be obtained from other foods. The source of protein is legumes, cottage cheese, cheese, eggs, and iron can be obtained from beets, spinach, cashews. Fruits and vegetables are an irreplaceable source of fiber and vitamins, nuts contain protein and healthy types of fats. Fish, especially mackerel, salmon and other fatty varieties, are a source of unsaturated fatty acids, which must be supplied with food.
Another important rule is to drink enough water. It contributes to a normal metabolism, helps to keep track of weight and to feel cheerful. Since a person is 90% water, it is important to replenish this resource regularly. It is not necessary to start with 2 liters of water per day, you can start with several cups and gradually increase the serving. The body will quickly get used to the intake of water and will signal its lack with a feeling of thirst.
How to prepare healthy foods?
It’s not enough just to buy healthy foods, they also need to be cooked properly. Forget about dishes that need to be fried in oil – this method of cooking not only deprives you of nutrients, but also increases the calorie content of the dish. To enjoy and quickly prepare healthy food, choose a blender or mixer, buy a baking dish, slow cooker or other baking technique.
A fruit and vegetable smoothie or a whole fruit can always be a convenient snack. Cooked and baked food retains most of the nutrients and tastes of the food. These cooking methods do not require the addition of oil and other seasonings, so only those substances that the body really needs are supplied with food.
Make a menu without sugar and oil, eat a balanced diet – and the body will work smoothly!