Enjoy food: five rules of healthy eating

Proper nutrition is the foundation of our health. It is important to follow him at any age. There are several general rules for maintaining proper nutrition, which were formulated by Rospotrebnadzor specialists.

1. Balanced Diet

Your menu must be formed from different products, that is, diversify it. There are two groups of substances that a person can get exclusively from food, these are macronutrients – proteins, fats and carbohydrates, as well as micronutrients – these are vitamins and minerals.

Mental abilities, health and endurance of a person depend on these substances.

There is also an important nuance – this is the calorie content of your diet. You can’t eat “for the future”, so it’s important to balance your energy intake (calories) with its consumption.

2. Individual diet

There are no strict rules for the organization of eating. The main rule is your own feeling of hunger and satiety.

But it is important that eating is conscious, takes a certain time.

Experts advise to follow three well-known rules in this regard: you need to take care of yourself and not drive yourself to hunger; avoid snacking on the go, in the car or at the computer, phone or TV; It is advisable to chew solid food thoroughly (at least 30 times).

The diet will help you avoid overeating and help you plan your meals.

3. Water balance.

It’s no secret that water makes up about two-thirds of a person’s body weight. It is needed to maintain the volume of blood vessels, serves to transport nutrients and helps cleanse the body of harmful substances.

The required daily water intake for a person depends on many factors (gender, age, physical activity, etc.).

The body absorbs all water, including that from food and drink.

It is almost impossible to consume too much, because a healthy body is able to get rid of it.

But the daily minimum exists, it is 1 liter. But covering it at once is not recommended, it can harm the kidneys. All due to the fact that the “throughput” of the kidneys is 0.7 – 1 liter of fluid per hour.

The basic recommendations for water consumption are intuitive, if you are thirsty – drink, if you are not thirsty – stop. And it is important to remember that in hot weather and during physical exertion, the body requires more water, and the best source of fluid for the body is pure water!

4. Restrictions

Basically, you need to limit yourself in only three foods: salt, sugar and trans fats.

Completely eliminating salt from the diet is recommended only for babies under the age of 9 months. Children from 18 months to 3 years of age should preferably consume no more than 2 grams of salt per day, the norm for adults is 5 grams per day. At the same time, reducing salt intake significantly reduces the risk of stroke and coronary heart disease.

A large amount of salt contains dishes from catering places, especially snacks.

Eating a lot of sugar can lead to type 2 diabetes. Sugary drinks contribute to tooth decay, especially in children.

5. Good Habits

The habit of eating right is formed from childhood, but you can implement it in adulthood! A few simple rules will help you with this:

• Cook at home more often.
• Do not store highly processed foods at home.
• Plan your menu ahead of time.
• Remember to include vegetables, fruits, whole grains, and protein foods in your diet.
• Enjoy your food!

Olga Bakhareva.

Author’s photo