The vast majority of ordinary people who hear the phrase "healthy eating" imagine wrinkled faces "steamed" by steamed broccoli, as well as a dinner with a raw carrot on a dull evening. In fact, a healthy diet contains more foods, many of which are bright and tasty.
To understand what a proper diet is, you can refer to the official recommendations developed a long time ago by the Research Nutrition Institute. In order not to tire you by studying this document, we present its main points by dividing them into 10 tips for proper nutrition.
Article number 1. Alcohol
It is strange, but you do not need to completely eliminate alcohol from the diet to eat properly. However, the following recommendations should not be taken as the minimum required dose of alcohol - the notion of "required dose of alcohol" is inherently unfounded.
If you are wondering how much wine or beer you can consume without fear for your health, the answer will be simple - more than 20 grams of alcohol per day. If we turn it into more "humane" alcohol, then we get an incomplete glass of beer (450 ml. ), A glass of vodka ("50 grams") or a glass of wine (170 ml).
This is the amount of alcohol that can be taken daily without fear of jeopardizing the health of your body. In addition, if you can not imagine your day without a glass of beer (even 0, 33), you should spend at least one "sober day" a week, of course, if you follow the above dose, otherwise "sober" is not necessary. day "and a narcologist.
Article № 2. Proper weight
Try to maintain your optimal weight. Although there are many different ratios and rules for calculating "correct" weight, medicine recognizes something like the Quetelet index, which can only be calculated by dividing the weight by the square of the height. For example, with a height of 178 cm and a weight of 80 kilograms, we get: 80 / (1. 78 * 1. 78) = 25. 25. This figure indicates that a person is slightly overweight.
In particular, the Quetelet index, which ranges from 25 to 29, indicates overweight, and those above 30 indicate overweight. If you decide to achieve the right weight, try to choose a diet and exercise that will help you lose between 500 and 800 grams per week. Otherwise, you can damage your health.
Article № 3 and № 4. Salt and sugar.
If your goal is a healthy diet, it is better to eliminate excess salt and sugar from your diet. The daily salt intake that a person can consume without harming (and even benefiting from) health is 6 grams. It turned into more "humane" measures - a teaspoon with a small slide. When it comes to sugar, it is difficult to regulate the amount of sugar in many foods because it is too much. Try to eat less sweets (your teeth will thank you) and try to drink mineral water instead of various sugary fizzy drinks.
Article № 5. Oils
It shouldn't surprise you that it's better to eliminate fatty foods from your diet, but not everything is so simple here. The fact is that in addition to ordinary fats, foods are saturated with the so-called fatty acids that form the basis of these fats. You have probably seen that many nutritionists recommend replacing vegetable oil, for example, with olive oil. Although both of these products accumulate vegetable oils, there is a big difference between them, and it lies in the fatty acids.
- Monounsaturated fatty acids are found in rapeseed, vegetable and peanut oils. They are not only harmful but also beneficial because they lower cholesterol levels. The amount of products containing these acids should be at least 10% of the daily diet, the menu should include salads with olive oil;
- Polyunsaturated fatty acids are found in sunflower oil, fish and many by-products. The usefulness of these acids is somewhat low, but they should also make up about 7% of the substances consumed;
- Saturated fatty acids can be found in hard margarines and fats. Their consumption should be kept to a minimum.
Point № 6. Meat
Eating a healthy diet to lose weight and have a healthy body means a significant reduction in meat intake. Try not to eat pork, fatty beef and lamb in particular. Protein legumes (soy, peas, beans, etc. ) needed to build and maintain muscle, as well as fish and poultry, can be obtained safely.
If you still eat red meat, you should keep in mind that the daily intake of this product should not exceed 80 grams, according to the recommendations of a healthy diet. Otherwise, you risk not only being overweight, but also coronary heart disease and even cancer.
Article No. 7. Dairy products
To lose weight and stay in shape, the daily diet should include only dairy products: direct milk, kefir and low-fat yogurt. Especially women, children and adolescents should strictly follow these recommendations.
If you suffer from lactose intolerance or are unable to consume dairy products for other reasons, try to supplement with adequate calcium from alternative sources such as fish or leafy vegetables. In particular, the high calcium content of these vegetables can be easily identified by their dark green color.
Article 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 what fruits to eat to avoid obesity. Fruits in particular contain various antioxidants, folic acid, as well as iron and minerals. Consumption of 400 grams of fresh fruit per day can reduce the risk of cardiovascular disease, as well as atherosclerosis and hypertension by several times. It is important to remember that fruits are the most accurate source of vitamins, and it will not be possible to replace them 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
While many diets recommend losing flour and potatoes to lose weight, keep in mind that these products are a great way to get the dietary fiber your body needs, as well as minerals and a number of vitamins. Proper nutrition means that about half of your daily diet should consist of these foods, in addition, they contain several times less sugar than even a small amount of alcohol in the starch.
Article number 10. Balance sheet
Remember that proper nutrition cannot be monotonous. Proponents of mono-diets and theories that a product can provide the body with all the necessary substances are partly very wrong, because it is impossible to protect human health by eating something.
Proper nutrition should simply be varied, so if you decide to go on a mono-diet, consult your doctor carefully to make sure that this idea will benefit you, not harm you.