Proper nutrition is considered an important part of healthy lifestyles. The abundance in the diet of junk food reduces the quality of life, because it is so important to think through your menu. There is a stereotype that a healthy food a priori will be tasteless, but this myth has long been debunked, and on the Internet you can find many recipes that will enrich the diet with the right foods and interesting dishes.
What is proper nutrition
Proper nutrition is a combination of natural and safe ingredients that benefit the body, they saturate it with essential vitamins, minerals, and other components. There are different theories about which diet will be right. One of them is considered the theory of separate nutrition, which is based on the fact that some products cannot be consumed simultaneously. for example, it is not recommended to pack protein and carbohydrate foods on one plate. Studies have shown that the separation itself is not as important as reducing calories.
Here are a few more postulates that scientists have derived:
- Natural vitamins are stronger than synthetic. Dietary supplements, pharmacy complexes are not as useful as vitamins contained in food in a natural state.
- Nutrients are easier to digest if their source is plant food, not animal products.
- Proper nutrition strengthens the immune system, allowing you to withstand the negative factors emanating from the outside. If the diet is built on the principles of healthy nutrition, and not restrictions in food, it will not harm the body.
5 rules of proper nutrition
- For normal life need food. This should be remembered by those who are seeking to go on a rigid diet or seize stress with harmful fast food. Food is the fuel that the body needs for life, and only after that is a tasty treat.
- Healthy food is a talisman against premature aging. Protect from diseases of the heart and blood vessels, certain types of cancer, diseases of the gastrointestinal tract, hypertension, diabetes will help exactly healthy food.
- Products healthier to cook, stew and bake. From roasting and smoking it is better to refuse or reduce the use of such food to a minimum.
- The uncompromising approach is important. You can not eat a little chips, drink a little soda, add a drop of mayonnaise. If the product is harmful, then it is necessary to exclude from the diet completely.
- Not all tips are equally useful. If a friend recommended a new diet, a blogger wrote on the Internet about the benefits of some products, this information should be rechecked, read reviews, find out if there are any contraindications.
Harvard Food Pyramid
After studying the principles of healthy eating, Harvard scientists, under the direction of William Willet, developed a special diet, presenting it in the form of a pyramid. Products from the “base” are recommended to eat more often, and those that occupy the top - either to exclude completely, or to significantly limit. You also need to adhere to the regime of drinking and physical activity.
- Whole-wheat bread, oatmeal, pasta, rice. These products are considered to be a source of complex carbohydrates that give the body energy. Whole grains contain B vitamins, fiber, and minerals. The myth that they get better from this food has no basis. The main thing is not to add cheese, butter or sauce to it.
- Vegetables. Combine good proteins and lack of fat. It is best to eat orange, green, yellow vegetables. Useful potatoes and juices made from vegetables. Fruits. There is little fat in them, but there are plenty of vitamins (especially C). Fruits are products that are useful in any form. They can be baked, canned, frozen, and they still retain their useful properties. Natural fruit juices are also beneficial, but do not add sugar to them.
- Meat (including poultry), fish, eggs, nuts, dry beans. Products of animal origin are rich in zinc, iron, proteins. Beans - a storehouse of calcium. Vitamin E can be obtained from almonds. Milk products. Another famous source of calcium. By consuming yogurt, milk, kefir, you can replenish stocks of vitamin B12, protein. It is better to give preference to not too fatty ingredients, they do not have much cholesterol.
- Sweets, oils, fats. Despite the fact that such food contains the most calories, it is not worth refusing from it. For example, vegetable oils saturate with vitamin E.
Proper nutrition: breakfast, lunch, dinner
What does proper nutrition mean? This means that throughout the day you need to eat natural foods. You can make an approximate menu in advance.
Breakfast
- Oatmeal with dried fruit, tea or coffee, any fruit.
- Cottage cheese with a teaspoon of honey, nuts and pieces of fresh fruit, natural juice or tea.
- 2 whole grain toast, cheese, avocado, hard boiled egg, tea or coffee, fruit.
Lunch
- Chicken broth soup, vegetable salad, hot sandwich made from wholemeal bread, boiled chicken fillet and greens.
- Pasta from durum wheat, 100 g chicken fillet, tomatoes, fruit.
- Natural yoghurt without sweeteners, wholegrain bread sandwich, salmon, avocado, greens
Dinners
- Fish, baked with vegetables, half a baked apple.
- Salad of chicken fillet, bulgur, tomatoes, dried herbs, tea.
- Baked chicken fillet with vegetables, feta cheese, tea.
- Cottage cheese with nuts and a teaspoon of honey.
Proper nutrition: where to start?
The most difficult thing in the transition from malnutrition to the right one is to start when you need to resolutely give up bad habits. Here's what to do:
- Follow the drinking regime. You can install a program on your phone that will remind you when it's time to drink a glass of water.
- Do not limit yourself too much in goodies. Just instead of the usual cakes and cakes, you need to eat more useful cereal biscuits, baked fruit.
- Load up. Even on a diet, the body needs to get enough food without experiencing hungry stress. Now, when there are no harmful products in the diet, you can afford to sit at the table 5 times.
- Sidestep fast food. In restaurants, ask about dishes made without fat and oil.
- Prefer seasonal products. Vegetables grown in greenhouses are not so helpful.
Proper nutrition will give good physical health. It will get rid of the feeling of heaviness, stomach problems, extra pounds. At the beginning of the way you can focus on the caloric content, tables BJU. Later formed the habit of eating properly.
