Healthy nutrition is a great habit
Proper nutrition- This is an investment in the most profitable enterprise - its own health. By making efforts today, tomorrow you will not have to spend time visiting doctors and money to buy medicines from many diseases
Compliance with the principles of healthy diet is the key to achieving and maintaining normal weight, the prevention of many diseases, primarily cardiovascular and diabetes. To assess the main health indicators, directly related to non -compliance with the principles of proper nutrition, compare your indicators with the recommended values:
Body weight index | from 18.5 to 25 kg/m2 |
The circumference of the waist | <80 cm in women <94 cm in men |
blood pressure | <140/90 mm Hg st. |
glucose (capillary blood) | <5.5 mmol/b |
General cholesterol | <5.0 mmol/l |
Low density cholesterol | <3.0 mmol/l |
10 principles of healthy diet or tips for each day
1. Control the balance of calories and the volume of eaten.Weight increases when the body receives more energy from food than it needs. To know how much “fuel” you need to your body, use the online calculator. On average, the daily need is 1,500-2000 kcal. It does not matter than overeating with cutlets or apples. Even if you really like the dish, hold the volume of portion under control.
2. Eat regularly.Eat at least three times a day. The body perceives any lack of nutrition as hunger and begins to create reserves in the body - fat deposits. The optimal breaks between meals - no more than 5 hours, the last meal - 3 hours before bedtime. At night - no food. With this regime, you will not overeat or experience a feeling of hunger.
3. Follow the variety of power.A monotonous food deprives you of pleasure and does not provide the body with all the necessary nutrients: proteins, fats, carbohydrates, vitamins, trace elements. Choose and combine healthy products in the menu: vegetables, greens, meat, fish, nuts, dairy products, legumes, bread made of coarse -grinding, macarines made of hard -wrapped, berries, fruits.
4. Vegetables and fruits - every day.Per day for lunch and dinner - 400 grams of vegetables (potatoes do not count!). The easiest way to get the right portion is to fill half of your plate with greens and vegetables every time you sit down at the table for eating. Give preference to local vegetables. It is better to eat fresh vegetables, or sparingly processed thermally. In winter, cook dishes from frozen vegetables and berries. Be careful with fruits - they contain a lot of sugar and can lead to weight gain.
5. Limit sugar.Sweets cause a feeling of quick, but short -term saturation, you can not replace them with breakfast, lunch, dinner with them
Choose “correct” sweets: natural marmalade, marshmallows, pastille, home pastries, dried fruits and remember - the quantity matters!
6. Do not "drink" calories: juice, soda, tea and coffee with sugar. In one glass of sweet soda - up to 10 teaspoons of sugar (130 kcal). When thirsty, it is better to drink ordinary water.
7. Say “no” to semi-finished products, fast food, sausages, sausages.These products contain more than 30% of “hidden” fat. To improve taste, they are smoked, artificial dyes, preservatives, flavors, flavors of taste, salt in large quantities are added - all this does not affect health.
8. Make a menu for a week.Nothing will save your money, time and nerves, as the compilation of a weekly menu. Of course, you will have to spend an hour a week on drawing up a power plan, but then you will not need to suffer every day on the question “What for dinner?”, The daily problem “What to buy on the way home and what to cook, but preferably simply quickly” will disappear.
9. Make a “smart” shopping.Every time you go to the store, take a picture of the contents of the refrigerator, make a list of the necessary products. Try not to go for the hungry products. This will help you avoid unnecessary purchases.
10. Set a table, create a pleasant food atmosphereTogether with the family and friends. If you eat on the go, watch TV or “sit” on a computer while eating, you will not notice how to eat excess.
The main thing on the way to a healthy diet is to take the first step and hold out for at least one month, which is usually enough to form any habit. Choosing a healthy diet, you choose health And active longevity.
