The key for healthy eating is enjoying the variety of foods, to plan meals carefully and be sure to use many types of foods that are available. Using a combination of fresh fruit, vegetables, meat and cereals, it is possible to create a fresh, exciting and healthy meal every day of the week.
Nutritionists often stress the importance of a varied diet, both from the nutritional reasons and for psychological reasons. A varied diet is essential for good health, because different foods contain different types of nutrients. It is much better to continue to eat the foods you like, but eat them in moderation, instead of giving up juicy bacon. Like everything else in life, moderate use is very important.
The food pyramid will help you to understand how to make a proper balanced diet, but also to find out where you’re wrong. With minor adjustments, the results will feel fast. You will have more energy and you will feel much better. Not only that, proper diet reduces the risk of many diseases.
The base of the pyramid are the basic ingredients. So that should give you the basic foods – cereals, bread, potatoes, pasta, corn, and products made from corn flour. Foods from the base are an excellent source of complex carbohydrates, vitamins, minerals and dietary fiber.
Vegetables and fruit may occupy an important place in your plate. Make sure that every day treat yourself to three servings of vegetables (preferably fresh!) And two servings of fruit. These foods are rich sources of vitamins, minerals, antioxidants and dietary fiber.
As we climb to the top of the pyramid, you will find food which you need to eat less, less often, and less greasy – the better. There are meat, milk, dairy products and eggs. As before, combine, and never combine with each other, so if you eat meat, do not eat dairy products and eggs, if you opt for eggs (they should be eaten 2-3 times a week), avoid meat. Always give priority to fish and chicken, avoid red meat, as much as you can (that doesn’t mean that you need to stop eating red meat).
The top of the pyramid should be avoided as much as possible. There are oils, fats, sweets, snacks, as well as alcohol and carbonated beverages. Consume them once in a few days, at most, but the best is if you succeed to consume them several times a month.
And do not forget, no matter how healthy diet, it makes little sense if in your healthy lifestyle there is no activity. Walk, swim,run, be active! Get plenty of fluids in the body, always keep a bottle of water with you.
So, let’s sym the rules for healthy eating:
Start your day with breakfast!
It is often said that breakfast is the most important meal of the day. All meals are equally important, but eating breakfast allow your body a source of energy and nutrients in the morning, at a time when it is needed the largest amount of energy to start the day!
Diversity is a very important factor in maintaining ideal body weight and a healthy body – there is no food that alone can satisfy the needs of the whole organism. The body need everyday proteins, fats, vitamins, minerals, antioxidants and fiber, and optimally will operate when it receives all of these components. For this reason, a varied diet is the foundation of health.
For each meal consume a moderate amount of food. The body may not be able to digest and use the same amount of food ingested during a meal, and redundant storage kilocalories. To prevent this, you need to consume a variety of meals in moderation, 4-5 times a day.
Maintain ideal body weight
Ideal body weight is individual and depends on the anthropometric measures. To incinerated body more energy and anything vital, it is recommended to deal with physical activity every day and choose a balanced and moderate diet.
Skipping meals can lead to uncontrolled hunger, which has resulted mainly overeating. At that rate the food does not help the body to maintain or acquire an ideal body weight. Daily need five servings of breakfast, the first brunch, lunch, another snack and dinner. Snacks are snacks that should be less energy value of the three main meals.
Reduce intake of saturated fatty acids
Saturated fatty acids have become the trigger of most cardiovascular disease, but the body need them. To avoid the negative effects of saturated fatty acids, in nutrition is necessary to enrich the intake of unsaturated fatty acids and engage in physical activity.
In order to maintain the vitality and health of muscle mass, it is necessary to have regular physical activity. Daily physical activity is an essential factor for health and longevity of the organism.
Consume about 1.5 L of fluid
It is recommended every day to drink about 8 glasses of water.