The overwhelming majority of common people who hear the phrase "healthy eating" grimace, imagining steamed broccoli and dull evenings "brightened up" by a dinner of raw carrot. In fact, a healthy diet includes many more foods, many of which are light and tasty.
To understand what proper nutrition should look like, you can refer to the official recommendations, developed a long time ago by the Research Institute of Nutrition. In order not to tire you from reading this document, here are the most important points, which have been reduced to 10 tips for proper nutrition.
Item number 1. Alcohol
Strangely enough, but in order to eat right, it is not at all necessary to completely exclude alcoholic beverages from the diet. However, the following recommendations should not be viewed as the minimum required dose of alcohol - the concept of "required dose of alcohol" is essentially unfounded.
If you're interested in how much wine or beer you can consume without fear for your own health, the answer is simple - more than 20 grams of alcohol a day. If we translate this into "more humane" alcoholic beverages, we get an incomplete bottle of beer (450 ml), a shot of vodka ("50 grams") or a glass of wine (170 ml).
It is that amount of alcohol that can be consumed per day without fear of shaking your body's health. Also, if you can't imagine your day without a bottle of beer (even 0. 33) then of course you should have at least one "empty day" a week if you follow the above dosage, otherwise you won't need an "empty" day"and a narcologist.
Article No. 2. Correct weight
Try to keep your optimal weight. Although there are many different proportions and rules by which the "correct" weight is calculated, medicine only knows something like the Quetelet index, which can be calculated by dividing the weight by the square of the height. With a height of 178 cm and a weight of 80 kilograms, for example, we get: 80 / (1. 78 * 1. 78) = 25, 25. This number indicates that a person is slightly overweight.
In particular, the Quetelet Index in the 25-29 range indicates overweight, and indicators 30+ indicate obvious obesity. Once you decide to get the right weight, try to choose a diet and exercise that will help you lose between 500 and 800 grams per week. Otherwise, you risk putting your health at risk.
Item No. 3 and No. 4. Salt and Sugar.
If your goal is a healthy diet, it is best to eliminate excess salt and sugar in your diet. The daily norm of salt that a person can consume without harm to health (and even with benefit) is 6 grams, translated into more "humane" measures - a teaspoon with a small slide. The amount of sugar is a little more difficult to regulate because it is found in excess in many foods. Try to eat less sweets (your teeth will thank you for it) and drink bottled water instead of various sugary sodas.
Article No. 5. Fats
The fact that it is better to exclude fatty foods from the diet may not surprise you, however, everything is not that simple here. The fact is that in addition to ordinary fats, foods are saturated with so-called fatty acids, which form the basis of these very fats. You have probably noticed that many nutritionists recommend replacing vegetable oil, such as olive oil, for example. Despite the fact that these two products are a collection of vegetable fats, there is one big difference between them that lies precisely in the fatty acids.
- Monounsaturated fatty acids are found in rapeseed, vegetable and peanut oils. Not only are they not harmful, but they are also beneficial in that they lower cholesterol levels. The amount of products containing these acids must be at least 10% of the daily diet, the menu of which must include salads with olive oil;
- Polyunsaturated fatty acids are found in sunflower oil, fish and many spreads. The benefits of these acids are somewhat less, but they should also make up about 7% of the substances consumed;
- Saturated fat is found in hard margarines and butter. Your consumption must be reduced to a minimum.
Item number 6. Meat
Eating a healthy diet to lose weight and maintain a healthy body means a significant reduction in meat consumption. In particular, try not to eat pork, fatty beef, and lamb. The protein necessary for building and maintaining muscle can be safely obtained thanks to legumes (soybeans, peas, beans, etc. ) as well as fish and poultry meat.
However, if you do eat red meat, you should take into account that, according to the recommendations on healthy eating, the daily intake of this product must not exceed 80 grams. Otherwise, you run the risk of "earning" not only obesity, but also coronary artery disease or even cancer.
Article No. 7. Dairy products
The daily diet for losing weight and keeping fit simply has to include dairy products: direct milk, kefir, and low-fat yogurt. These recommendations should be followed particularly strictly by women, children and adolescents.
If you are lactose intolerant or unable to consume dairy products for other reasons, try replenishing the required amount of calcium from alternative sources such as fish or leafy vegetables. In particular, the high calcium content of these vegetables is easy to recognize by their dark green color.
Item number 8. Fruit
In addition to a sufficient amount of vitamins, fruits can provide you with a number of extremely useful and necessary substances. The main thing is to know what fruits to eat in order not to gain weight. Fruits, in particular, contain a large number of antioxidant substances, folic acid, iron and minerals. The daily consumption of 400 grams of fresh fruit can reduce the risk of cardiovascular diseases as well as arteriosclerosis and high blood pressure many times over. It is important to remember that fruit is the correct source of vitamins and it is not possible to replace it with capsules from the nearest pharmacy. In ten days of a fruit diet, you can lose 7-10 kilograms.
Article No. 9. Bread, potatoes and pasta
Despite the fact that many weight loss diets recommend avoiding flour products and potatoes, don't forget that these products are an excellent way to get the fiber, as well as minerals and a number of vitamins your body needs. With a proper diet, around half of your daily diet should consist of these foods, and the starch it contains contains many times less sugar than even a small portion of alcohol.
Article number 10. Credit
Do not forget that proper nutrition cannot be monotonous. Proponents of monodiets and theories that a product can supply the body with all the necessary substances are sometimes very wrong, since human health cannot be maintained by eating one thing.
The right diet simply has to be varied. So, if you decide to go on a mono diet, consult your doctor carefully to make sure that this idea benefits you, and does not harm you.