Eat a lot, use variety, and don’t be intimidated by “inedible” foods. Nutrition is very important, and in order to form a really healthy menu that will allow you to maintain a stable weight and excellent health, you need to follow some conditions or rules.
First rule. Eat as much as you need.
This rule does not imply hunger. In the daily diet of a person should be the number of calories that he can spend in a given day. Otherwise, a person will begin to gain or lose weight. It is more likely that he will get fat, since nowadays people do not move much, but they eat a lot.
The energy value of food and the corresponding energy expenditure is measured in calories. Each day, you may spend about 1,200 kilocalories. These include the main expenses to support your body’s activity and temperature, plus, the least physical activity. It is known that the more you move, the more calories are acceptable to you.
What was easier to comply with this rule, the site provided a database: the most accurate table of caloric products, prepared with the participation of the Research Institute and the table of calories consumed in different types of activities.
Second rule. Make sure you eat a nutritious diet.
Protein, fat, and carbohydrates in one day should be in the ratio of 1:1:4. To make remembering the correct proportions, make one simple trick: the plate is divided into three equal parts. Two parts belong to carbohydrates, the third part divides proteins and fats.
Third rule: Make your diet varied.
It is boring and uninteresting when the menu consists of the same foods. In addition, there may be a lack of certain important ingredients. In order to get the right mix of trace elements, vitamins, minerals, you should use a lot of products that are very accessible. These are fruits, vegetables, fish, meat, nuts, dairy products, beans, bread, pasta, berries, herbs.
So, it is not difficult to eat right!
The fourth rule. Keep your weight in check.
The concept of normal weight is quite broad, you should not weigh yourself every day. But if the body weight is excessive or vice versa, then you can just fall ill. For this reason, normalize it, you can use a full and varied diet, as a valid method of maintaining well-being.
The fifth rule. Eat more often.
Of course, it sounds strange, but in order not to get better, you should eat more often. Eat a solid breakfast, then eat 4-5 times a day in small portions. Then you will not feel hunger, and you will be able to control the quantity and quality of food.
The sixth rule. Eat “indigestible” foods
Fibers, which are dietary fibers that are not digested, improve the activity of the digestive tract by cleaning it. Fiber is found in vegetables, bran, beans, cereals, and cereal products. It is better to eat brown rice than white rice. Remember berries and fruits.
Seventh rule. Limit yourself from eating fatty foods.
In principle, fat is necessary, because olive oil, sunflower oil, corn oil and fish oil have vitamins and essential fatty acids. But the everyday diet of a city dweller is full of fat and there is little physical activity. So there is a threat of getting atherosclerosis and coronary heart disease.
Stay on the products with a small percentage of fat. For this purpose it is necessary to replace fried dishes with boiled ones, to use non-stick coated cookware, in order to reduce the amount of fat during cooking.
Eighth rule. Use less sugar.
This product is very harmful to the teeth, plus it causes overweight. In particular, sugar is bad for children who cannot yet limit themselves. Teach children to eat fruit rather than baked goods and candy, and don’t spoil them with sugary drinks. If they change their eating habits, it will be good for their health and appearance.
Ninth rule. Do not abuse salt
The salt itself is useful in a sense, but if there is a lot of it, then the blood pressure rises and hypertension sets in. If you rarely have to eat at home and don’t know the amount of salt you are consuming, then limit your salt intake at home. Eat a minimum of salty products, exclude from your diet salted nuts and chips. It is also very helpful to use iodized salt instead of regular salt.
The tenth rule. Alcohol is not a meal.
It is easy for an adult to stick to moderate consumption of alcoholic beverages: no more than 20 grams of alcohol per day, 150-200 grams of dry wine. But you should not make them part of your daily diet, because alcohol is caloric and, moreover, is an appetite booster.