The most common wish for holidays and birthdays, of course, is the wish to be healthy. Of course, everyone needs health, without which everything loses its meaning. However, we do not always make sufficient efforts to eat healthy food, although we know that the dominant role in maintaining our health lies outside medical institutions and is in our hands. What should we not forget? How to accumulate vitality? Today, nutrition experts will give their answers to these questions.
The Science of Healthy Eating
Nutrition experts claim that health, quality, and life expectancy largely depend on what we eat, what our food is made of, and how we consume it. Vitality, health, and diseases are the result of our diet. The human body is constantly renewing. Every minute, the basic structures of the body wear out and are replaced by new cells and components. So, within 5 years, about 95% of our body is completely renewed, and what it will become directly depends on what bricks we use to build our body. As you can see, our well-being is not roulette in the Argo casino, but a science that we need to study as soon as possible.
So, today we have what we ate yesterday and the day before yesterday. If the food is poor, the brain is forced to think about how to patch the existing holes, and where to send the building materials first. Accordingly, the fewer nutrients are used to reproduce new cells, the more problems arise.
Nutritionists are often confused with dieticians, but there is a significant difference between them. A dietician is a doctor who specializes in a variety of diet options aimed at treating a disease or any pathology. A nutritionist helps a person to understand his daily diet, find the main mistakes, and correct them following the goal. The first to learn about nutrition are people who have decided to follow a healthy lifestyle.
Universal Rules of Healthy Eating
For those readers who have never heard of nutrition science, we have selected some universal rules of healthy eating:
Rule № 1. No day without vegetables and fruits
Fruits and vegetables are the main sources of fiber needed by people of all ages. That is why a person needs to eat at least 700g of vegetables and fruits daily. The ideal solution to the issue will be the habit of keeping a vase of fruit on the table: located in a prominent place, it will not leave a choice to snack lovers. It is better to put “seasonal” fruits in this vase – this way you will save the family from chemicals that are used for the fast ripening of fruits.
Rule № 2. Milk is twice as tasty
The most useful milk – is fresh, which is usually not available to citizens. But in the supermarket, you can choose milk for the health of the whole family. First, look at the expiration date – if it is small, then the product is preservative-free. It is better to select milk labeled “normalized”. But in a product labeled “reconstituted,” there is less nutrition value.
Rule № 3. Cholesterol
Cholesterol should not be avoided, considering it harmful: in small quantities, it is necessary for humans, because it is a building material for cells. It is not necessary to “degrease” the family’s diet, thinking that you are doing a good deed – both the excess and lack of this important nutrient can lead to metabolic disorders. You need to eat about 20-30g of fat per day. That’s what is contained, for example, in a glass of purified seeds. Dangerous fats are considered to be trans fats, which are obtained by “converting” liquid oil into solid.
Rule № 4. Cook your dessert yourself
The main danger posed by sweets is the uncontrolled increase in appetite. An hour after a cake snack, the person is hungry again. Do not avoid eating sweets at all – it is desirable to eat at least one delicacy a day. Nutrition experts consider it a win-win situation to make sweets at home: you can bake apples with berries and honey in the oven, cheesecakes with raisins – there are many recipes for healthy and delicious desserts.
Rule № 5. Heated food
It is better to eat heated food for dinner because it is digested faster. By the end of the day, the metabolic rate slows down – someone who is accustomed to eating densely can say goodbye to a good figure. The evening meal should not be high in calories: it can be chicken breast with vegetables or steamed fish. You should not eat carbohydrates in the evening, especially chocolate, cereals, potatoes – just eat them during the day.
It is impossible to invent a diet that would suit everyone. However, when compiling a menu for the family, you can take as a basis the optimal ratio: 50% of carbohydrates, protein – 20%, and fat – about a third.