10 principles of healthy eating
A varied and balanced diet not only increases efficiency, but also promotes well-being.
Healthy eating does not imply the rejection of delicious food.
One who eats right, makes a significant contribution to the quality of life: a balanced diet affects both the solution of professional tasks and success in your personal life.
How much you need to consume meat, vegetables, fruit? You’ll learn in this article!
Principle 1: Diversity
Healthy eating means eating a variety of foods.
If you want to eat right, need to combine small portions of nutritious foods with low-calorie foods (e.g. vegetables).
Principle 2: Cereals and potatoes
Cereal products (rice, noodles, bread, cereals) and potatoes are the Foundation of a healthy diet and the most important suppliers of energy.
In addition, cereals provide the body with vitamins, minerals, micronutrients, fiber.
But you can not eat cereal and potatoes with fatty foods.
Replace flour in whole grain foods.
The advantage of whole grains is their high content of vitamins, minerals, fiber and polyunsaturated fatty acids.
Principle 3: Fruit and vegetables every day
Choose more vegetables and fruits: five servings per day required in a healthy diet.
Vegetables and fruits are better to eat raw but you can cook them steamed or baked in the oven.
The alternative is a glass of fresh juice.
Maximize the power of seasonal vegetables and fruits.
If You find it difficult to eat five servings a day, try to eat in the morning yogurt with added granola, sliced fresh fruit grapefruit and a glass of juice.
Lunch and dinner can be cooked vegetables or fruit salad.
Vegetables and fruits are rich in vitamins, minerals, fiber.
Fruits contain sugar in the form of fructose, which quickly fuels the body with energy.
So the fruit is ideal for snacking.
Principle 4: Animal protein in moderation
Fish, meat and sausages are very high in calories, dairy products contain a lot of fat.
Pay attention to products with low fat content.
The amount of fat depends largely on the cultivar and method of preparation.
Try to avoid foods high in fat.
Marine fish contains fatty acids omega-3, which perform many functions in the human body.
Eat 1-2 times per week 70 grams of marine fish (e.g., mackerel) and 80-150 grams of lean fish (cod, Pollock, etc.).
Meat provides the body with iron and vitamins B1, B6, B12.
Choose chicken breast instead of beef and pork, it is non-greasy and contains a lot of protein.
A week is enough to eat from 300 to 600 grams of meat.
Principle 5: Low fat
Fat gives us energy, so vital, but it can be too much.
Fats and oils are particularly high in calories, and excess calories lead to obesity.
But fats and oils contain essential fatty acids, vitamins a, E.
Per day is enough to consume 60 to 80 grams of fat.
Healthy nutrition plays an important role not only the quantity but also the quality of fat.
Preferred vegetable oils and fats, e.g. canola and soybean oil.
Vegetable fat contains large amounts of unsaturated fatty acids.
They reduce the risk of hyperlipidemia, which leads to cardiovascular diseases.
Caution: the hidden fats!
The so-called hidden fats are found in sausages, dairy products, baked goods, as well as in fast food or ready meals from the store. Carefully study the information on the package!
Principle 6: Less sugar and salt
Reduce the amount of sugar, limit the consumption of sugary drinks containing different types of sugars (e.g. glucose syrup).
Buy iodine fortified salt.
How can you add less salt to the dish.
It can be replaced with herbs and natural seasonings.
Principle 7: Drink plenty of water
Drink at least 1.5 liters of clean water without gas.
In the heat and during exercise water you need to drink even more.
Avoid sweet and high-calorie drinks or enjoy them in limited quantities.
These include energy drinks, Cola and soft drinks and undiluted fruit juices and nectars.
Principle 8: Prepare a dish quickly
Possible prepare the dish quickly and at a low temperature.
Add as little fat and water.
This will allow you to keep the vitamins and nutrients as well as flavor!
Principle 9: do Not rush
It is not only important to cook a healthy meal, but to find the time to leisurely enjoy its taste.
In a hurry we don’t notice the taste of food, ingest large pieces and not get the satisfaction.
You need to thoroughly chew your food, it helps digestion.
Principle 10: Keep on the move!
Balanced diet ideally should be combined with physical activity.
Physical activity 30 to 60 minutes daily is the best option for health.
The one who refuses to travel by car for Hiking, heals not only yourself but the environment.