15 Tips of healthy and proper nutrition

Once the famous Greek philosopher Socrates was asked: 

“What is the reason for your good health in such mature years, whereas many people, who are much younger than you, have many diseases?”

And Socrates replied: “The thing is that I eat to live,

and the people you mentioned live to eat.”

When it comes to healthy eating, many people understand this expression not wholly true. It is not the exhaustion by hunger; rather, the meaning of this phrase is to make a person feel great, energetic and in good spirits, consuming certain foods. Many people believe that the meaning of any diet is next: you need to eat less than usual. But this does not mean that you should completely eliminate all those products you like. First of all, just limit their quantity.

If you feel overwhelmed by contradictory advices about a healthy diet, then you are not alone. So let’s finally figure out what “healthy diet” is and highlight its main key points.

Tip #1: The transition to a balanced and varied food should be implemented gradually – not abruptly in one day, but during a week. Start with adding to your daily meal some fresh ingredients (vegetables, fruits, berries, herbs) – from now on your food will become healthier and tastier.

Tip #2: Replace butter, lard and margarine with olive oil while cooking. When these small changes will get into a habit, you can move on to more complex stages.

Tip #3: Do not forget about water. It is necessary for maintaining a stable fluid balance in the body; water also helps to remove toxins and metabolic products. But remember that at night you do not need to abuse tea, juice or water in order to avoid excessive swelling. Do not drink water during and after meals; drink a glass of water before eating instead.

Tip #4: Be moderate. You should eat just as much food as your body needs. Food in front of TV or computer leads to meaningless overeating.

Tip #5: Eat slowly, chew thoroughly, savouring each piece. Do not rush while eating; take breaks for a few minutes to let the brain know that the saturation has come. Remember: it is important not only what you eat, but also how you do it.

Tip #6: Be sure to have breakfast. It will give energy to your body for the whole day. Have small bites during the day – this will help to maintain your metabolism within the normal range.

Tip #7: Avoid overeating before bed!

Tip #8: All the recommendations of healthy nutrition tell about the recommended 5 servings of fruits and vegetables throughout the day. Unfortunately, this is not always possible; so try to at least double the amount that you used to.

Tip #9: bright, colourful fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants. Try also to add berries to cereals and yoghurts.

Pay attention to green vegetables (broccoli, cabbage, lettuce, peas, onions, spinach); they are excellent sources of calcium, magnesium, iron, potassium, zinc and vitamins A, C, E, K.

Tip #10: If you like sweets, then eating vegetables and fruits with a pronounced sweet flavor (beets, potatoes, corn, carrots), you thereby reduce the craving for other sweets. Dried fruits and honey are indicated with the same purpose.

Tip #11: Pay attention to carbohydrates, namely, healthy carbohydrates contained in whole grains (wheat, brown rice, barley, millet). They are slowly digested, allowing you to feel full longer and maintain a stable level of glucose and insulin in the body.

“Unhealthy” carbohydrates (or “bad” carbohydrates) are contained in white flour, sugar, white rice, they are able to digest quickly and cause discontinuity in glucose level.

Tip #12: Eat only healthy fats. Monosaturated fats are found in vegetable oil, avocados, nuts (almonds, hazelnuts), pumpkin seeds and sesame seeds.

Polyunsaturated fats (including well-known Omega-3) are found in salmon, anchovy, sardines, and walnuts.

It is necessary to exclude trans fats from your diet, which are contained in margarine, crackers, sweets, and cookies, some bakery products, made with the addition of partially hydrogenated vegetable oils.

Tip #13: Do not forget that there are foods that deplete calcium in the body. This is caffeine, alcohol, sweet soda. In addition, daily consumption of sugary drinks significantly increases your glucose level.

Tip #14: Also pay attention to the amount of salt, spices and seasonings consumed. Try to limit salt intake from 1500 to 2300 mg per day, which is equivalent to one teaspoon.

You need to slowly reduce the amount of salt in your diet in order to allow your taste buds to adjust (so that the food does not seem to be tasteless).

Tip #15: A necessary condition for proper nutrition is its diversity. Unbalanced nutrition entails the enzymatic systems and metabolic processes functional impairment, and can also cause abnormalities in vivo.

Eat a healthy diet is the most important attribute of a healthy lifestyle. Remember that healthy and proper nutrition is an easy way to a good shape, excellent health and longevity.

STAY HEALTHY!