Healthy eating - how to create a proper diet?

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balanced dietMost of us underestimate the problem of a proper, balanced diet. Usually we change our eating habits in order to lose a few extra pounds, but also then we make basic mistakes in the selection of products. What should a healthy diet look like?

regular meals

Regular meals

Regular meals should become the basic custom. Start your day with a nutritious and nutritious breakfast. In this way, we will provide ourselves with the right energy boost for action.

The next four meals should be taken every 3-4 hours. In this way we will prevent sudden hunger attacks and regulate blood glucose levels.

Systematic eating will cause that the body will not accumulate reserves for later, as a result of which our metabolism will accelerate.

Fruit and vegetables are the basis for

fruit and vegetables in the dietFruit and vegetables should form the basis of a diet. They are a rich source of vitamins, fibre and phytochemicals. Let's try to include vegetables in every meal, and between meals, let's bite fruit and vegetable snacks.

It is now assumed that a healthy diet consists of 9 portions of fruit and vegetables a day.

By consuming fruit and vegetables of different colours, you can significantly reduce the risk of cancer, diabetes, atherosclerosis, heart attack. You will also lower blood pressure and cholesterol levels.

Reduce the amount of meat consumed

Eating meat is quite deeply rooted in our tradition. The most striking evidence of this is the statements of vegetarians, who, especially on the occasion of holidays, are vividly encouraged to taste products of animal origin.

If you are not in favour of giving up meat altogether, limit it to a few small portions per week. Choose white, non-greasy meat and make sure to check the composition of the products.

Remember that excessive meat consumption leads to many diseases, including atherosclerosis, heart disease and cancer. Meat is also the acidification of the body, and thus the loss of energy, or deterioration of the skin, hair and nails.

Try not to use salt

salt in the dietThe natural salt content of food should be sufficient to meet the body's daily needs for this ingredient. According to WHO data, the limit for salt intake is 5 grams per day. In Poland, the salt consumption standard is three times higher!

Salt is worth replacing with other spices or herbs. Products such as smoked or highly processed meals should not be additionally seasoned with salt at all.

Give up ready-made baked goods

Cakes bought in stores are nothing more than a mixture of sugar, hardened fat and white flour. Even worse, many finished products have a shelf life of several years. One can imagine how lavishly sprinkled with preservatives.

Sweets are a frequent cause of obesity and tooth decay. The consumption of cakes also leads to an unregulated blood glucose content and, as a result, to diabetes mellitus.

Varied diet

A well-balanced diet should include food from each group of food products. So make sure that the daily set of meals includes articles from the group:

  • Feeding pyramidcereal products - groats, pasta, bread,
  • milk and milk products - yoghurts, kefirs, buttermilk and cheese,
  • vegetables and fruit,
  • meat or fish, preparations and eggs,
  • vegetable fats (vegetable oil) and animal fats (lard, butter),
  • sugar and preparations.

The latter group should be treated in a machete and if possible replace sugar with alternative products (stevia, sweeteners, honey).

Abandon highly processed products

The temptation to take advantage of the offer of fast food bars and ready-made dishes waiting on the shop shelves is huge, especially when we lead an active lifestyle and every minute is worth its weight in gold.

It should be remembered, however, that highly processed food is a group of harmful substances, such as preservatives and flavour enhancers (commonly known glutamate of sodium, aspartame or glucose and fructose syrup).

Such products are mainly suppliers of fats and salts, and these have a devastating effect on our body. Unfortunately, ready meals are usually extremely poor in vitamins and minerals. As far as possible, it is best to completely remove highly processed foods from the diet.

Bake instead of frying

grilled fishThe fried food is tempting with its specific taste, but during such heat treatment carcinogenic compounds are formed.

Fat used for frying is a source of unnecessary calories.

You can also prepare appetizing dishes by baking or grilling. If you don't want to give up frying completely, choose the right fats. Also try to limit the number of them to the minimum possible.

Take care of the right amount of water

water in the dietAdequate hydration of the body is essential for the correctness of the processes taking place in it. An adult should drink at least 1.5 litres of water, and it would be optimal to take 2 litres of water a day. In combination with water supplied in food, we will provide your body with approx. 3-3.5 liters of liquid.

Irrigation is a very important issue. We often forget about it by introducing restrictive slimming diets. During this time, while breathing, sweating and emptying, we lose more than 2.5 litres of water a day. Any loss of water should be replenished so as not to lead to dehydration.

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