Healthy eating: basic principles
Is it possible to eat so that the body remains healthy and well-proportioned? Our answer is: "Sure"! All that you need to do is follow the basic principles of healthy eating. What principles these are, we are discussing today.
Proper nutrition is not a diet
The first and most important rule of a healthy diet is that you should not perceive it as a temporary diet. The beneficial effect of proper nutrition is achieved only if one constantly adheres to its principles. Healthy eating, however, does not mean the use of the same number of kilocalories throughout the life. With age, your caloric intake should decrease. With a constant number of proteins, you need to gradually reduce the intake of animal fats and carbohydrates.
Perceive proper nutrition as a pleasant ritual – prepare fresh food as often as possible (ideally, always), and eat only when you are hungry. Listen to your body, let the meals be slow. Thoroughly chew your food, enjoy its taste and smell – and finish eating as soon as you feel full. Overeating is harmful, even if you have eaten a healthy meal.
Eat a variety of foods! Proper nutrition means the presence of all the macro and microelements that your body needs. Excluding any substances completely, for example, fats or carbohydrates, you are doing your body a disservice. Because of the lack of certain substances, your brain makes you want the same component of the diet that you neglected – and this can lead to a diet “breakdown”, overeating and weight gain.
Small portions 5 times a day
“Eat more, but less” is one of the basic principles of healthy eating. Eating in this mode, you can avoid overeating, and at the same time you can better control the onset of hunger and fire up your metabolism, speeding up the digestive processes.
Soups as part of the diet and drinking regimen
Never leave your body dehydrated. Try to drink 2-3 liters of water a day. But note that juices and other drinks usually aren’t included in this number, and caffeinated beverages are generally considered “negative”, i.e. you need more water if you drink coffee and strong tea.
You can support your water balance and normalize digestion with the help of healthy soups and soft food. Include them in your diet, and you will notice how surprisingly light you will feel after a hearty meal.
Vegetables and fruit, vitamins
Five servings of fruits and vegetables a day – this is how much is recommended in the framework of a healthy diet. Additional advantages of increasing the amount of plant food in your diet are the prevention of cancer and an excellent figure.
If you notice that for some reason you can not eat so much plant food, do not forget to take the vitamins on a regular basis – especially in the cold season, when seasonal fruits are scarce, and the immune system is fighting off illnesses.
Distribution of food types
Certain foods are worth eating at certain meals. Proteins are digested best in the morning. But for dinner preparation it is better to use dairy products, cereals and vegetables. This principle of proper nutrition makes sure that the food you eat is not stored as fat, but used to build muscle tissue and directly supply your body with the energy that it needs.
From time to time, try to “cleanse” your body, arranging the so-called detox or fasting days. On such days (once or twice a week) try to drink more, eat less, and choose only healthy foods. There are many different programmes for detox and/or fast days – everyone can find something to their liking. On such days, caring for your soul and body is not only limited to the food – ideally, you should combine healthy food with a trip to the spa, a favorite book or walks in your favorite places.
It is also a great idea to treat yourself to a form of a reset week and go on a wellness vacation and health improvement to another country – for example, to mountain resorts and spas of Switzerland. Medical tourism agencies will help you in this.