healthy eating habits For a healthy life

healthy eating habits

Diet. During the day, you must eat at least three times, but preferably four, five or even six. And all meals should be organized in such a way that they pass at the same time. This diet offers many advantages. First, it protects against overeating. Secondly - will reduce the load on the digestive system. Thirdly - will avoid unnecessary snacks and distribute caloric content of dishes. And most importantly, nutrition at the same time will greatly improve the absorption of food. In addition, the last meal should be organized no later than three hours before the planned retirement.

Caloric content of the diet. The total caloric intake should be taken into account, even if you do not seek to lose weight. Its daily norm for women averages 1600-2000 kcal, for men about 2200 kcal. However, these figures are very arbitrary, since each person spends a different amount of energy. Caloric content of the daily diet should be calculated individually based on age, sex, physique and level of physical activity. For example, a person actively engaged in sports spends more energy than an office employee who has forgotten even where his sneakers are. The menu should be designed so that the amount of energy (calories) entering the body with food and its consumption are balanced. If calories are not enough, the body will be weakened, but if their number is more than necessary, the body will begin to put surplus stock in the form of cholesterol and fat. Caloric content is recommended to be reduced, first of all, due to carbohydrates, and then fats.

Distribution of daily ration. It is recommended to organize meals in such a way that breakfast and lunch are most nutritious, and snacks and supper consist of the most light, well-digestible products. For example, with four meals a day of the total caloric content of the diet for breakfast should account for about 25-35% for lunch - about 30-40%, snack - about 10-15%, dinner - about 15-25%

A varied diet. The menu should contain a variety of products. The more they are, the more your body will receive nutrients. The optimal ratio of proteins, fats and carbohydrates is -1: 1: 4. Take care that the menu includes only useful products that can provide the body with everything that it needs. Proper balanced nutrition means consumption of large quantities of fruits, greens and vegetables (the latter must be more than the first), in smaller quantities of meat, dairy products, fish, cereals, poultry, etc.

Moderation in food. Overeating is one of the most common causes of overweight and digestive problems. To avoid overeating, it is recommended to stop food when you still have a slight feeling of hunger. Do not eat while reading books, sitting at a computer or TV.

Eat slowly. Give sufficient time to your meals. Thoroughly chew food, it will avoid overeating and ensure the intake of more nutrients into the body.

Drink more water. In a day it is recommended to consume about two liters of water. And the main part of it is recommended to drink until six in the evening. In this case, it is desirable to refrain from using the liquid for half an hour before and after food intake. This is due to the fact that the liquid is able to change the concentration of gastric juice, which causes digestive disorders.

The right combination of products. Watch for the right combination of products, this will help to avoid problems with the assimilation of food.

Simple and fresh food. Try to eat only freshly prepared food, while cook as much as possible simple dishes consisting of a maximum of 4 ingredients. For example, a portion of stewed eggplant will be much more useful than a stew of meat and a large number of vegetables. To ease your life and increase the "usefulness" of the diet, enter into it as many products as possible, which you can eat without subjecting to heat treatment. Such products include cottage cheese, berries, vegetables, yogurt, greens, fruits, etc.

Exclusion of fried food. In addition to fried, from the diet should also be excluded salty, fatty and spicy food. However, it is impossible to refuse completely from fats, because they are necessary for the body. Just try to replace most of the animal fats with vegetable

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