Nutrition – Harvard Health

What is nutrition and why is nutrition important?

At the most basic level, nutrition is about eating a regular, balanced diet. Good nutrition helps fuel your body. The foods you eat supply the nutrients your body needs to maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system. Proper nutrition also helps protect you from illness and disease, such as heart disease, diabetes, cancer, and osteoporosis.

There are two major classes of nutrients in food: macronutrients and micronutrients. Macronutrients are carbohydrates, protein, and fat. They supply energy (in the form of calories) and serve as the building blocks for muscles and tissues.

In comparison, micronutrients are individual vitamins and minerals. They are divided into four categories: water-soluble vitamins, fat-soluble vitamins, microminerals, and trace minerals.

What foods are healthy?

For optimal health, science supports following a plant-based diet like the Mediterranean-DASH (Dietary Approaches to Stop Hypertension) diet, and MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet. Plant-based diets have been shown to have various health benefits and are linked with a lower risk of heart disease, cancer, and other chronic illnesses.

With so many food options available with plant-based diets, there are many healthy recipes you can make.

While most foods in plant-based diets offer important health benefits, certain ones stand out. These “superfoods” pack the biggest nutritional punch. People should try to eat some of these healthy foods every day or as often as possible. They include the following:

• Berries. High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.
• Fatty fish. Fatty fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease. Those with the highest omega-3 content are salmon, mackerel, trout, anchovies, and sardines.
• Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants) that fight inflammation and protect cells from damage.
• Nuts. Hazelnuts, walnuts, almonds, and pecans are good plant protein sources. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
• Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease.
• Whole grains. A good source of soluble and insoluble fiber, whole grains also contain several B vitamins and minerals. They have been shown to lower cholesterol and protect against heart disease and diabetes.
• Yogurt. A good source of calcium and protein, yogurt contains live cultures called probiotics. These “good bacteria” can protect the body from other harmful bacteria.
• Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals, which may help prevent some types of cancer.  
• Legumes. This broad category includes kidney, black, red, and garbanzo beans, soybeans, and peas. Legumes are an excellent source of fiber, folate, and protein; studies show they can help reduce the risk of heart disease.

What does a typical healthy meal from a plant-based diet look like? A great visual guide is the Harvard Healthy Eating Plate. It shows the proportions of the healthy foods you should eat. At most meals, try to fill half of your plate with vegetables and fruit, a quarter with whole grains, and the final quarter with lean protein.

Should you take daily vitamins?

“Dietary supplement” is an umbrella term. It includes individual vitamins, such as A, B, C, D, E, and K, and minerals like calcium, multivitamins (a product that contains 10 or more vitamins, minerals, or both), and specialized senior or gender-specific formulas that contain various combinations of vitamins, minerals, and other compounds.

Should you take a daily supplement?

Even though supplements are popular, there is limited evidence they offer significant health benefits or help protect against disease. For the average healthy adult, eating a balanced diet with plenty of fruits and vegetables provides all the essential vitamins and minerals.

However, there are situations when people may need a dietary supplement, such as those diagnosed with a vitamin deficiency that’s been confirmed by a blood test, those who have trouble getting certain vitamins from foods, or those who suffer from conditions that require extra vitamins or minerals.

For example, strict vegans may not get enough vitamin B-12, which is found primarily in animal products. Low levels of vitamins B-12 and B-6 can stem from digestive disorders, such as Crohn’s disease, celiac disease, and ulcerative colitis, conditions that make it difficult to absorb nutrients. Adults diagnosed with osteoporosis may require extra vitamin D and calcium beyond what they get from their regular diet. Moreover, people who are lactose intolerant, and avoid dairy products, may not get enough vitamin D and calcium.

Doctors have differing opinions about dietary supplements. Some believe they are not necessary. Others take a “might-help-won’t-hurt” approach to fill in nutritional gaps in one’s diet. And studies have shown that taking dietary supplements as prescribed usually doesn’t cause serious issues.

If you want to explore taking a supplement, first check with your doctor. He or she can advise whether they are needed and help choose the appropriate over-the-counter brand. The FDA monitors disease-related claims on dietary supplement labels but does not ensure whether a product contains the ingredients listed on its label.

Nutrition for older adults

Proper nutrition becomes even more important after men and women reach age 50. It helps keep energy levels up and protects against many age-related illnesses and diseases like heart disease, cancer, and diabetes.

 

But is there a best diet for men and women over 50?

 

There is no single way to eat for good health. While everyone needs carbohydrates, fat, and protein, there is no “magic” ratio that you should strive for as long as you avoid extremes. In fact, recent studies have found that the quality of the food is more important than whether it’s low-fat, low-carb, or somewhere in between.

 

While details may vary from diet to diet, all healthy eating plans have four basic principles in common:

 

1. Lots of plants. Plant foods—vegetables, fruits, legumes, whole grains, nuts, and seeds—offer a wealth of vitamins and minerals. They also contain fiber and healthful compounds called phytochemicals, natural substances in plants that provide a range of health benefits, including antioxidant, anti-inflammatory, and even anti-cancer activity.
2. Adequate protein. Abundant research shows it’s essential to eat enough protein. There are many protein sources, but plant protein (beans, lentils, soy foods, nuts, seeds) and fish offer the most health benefits.
3. Minimally processed foods. A diet high in ultra-processed foods causes weight gain and unhealthy shifts in blood sugar and cholesterol. Food processing often strips away nutrients while adding extra fats, sugars, sodium, additives, and preservatives.
4. Limited saturated fats, added sugars, and sodium. The U.S. government’s Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of daily calories. The same goes for added sugars (sugars added during processing). As for sodium, keep it below 2,300 milligrams (mg) per day—the average American consumes far too much, more than 3,400 mg per day.

Meal prep ideas

Healthy eating doesn’t have to be hard. With a bit of preparation and planning, it can be easy to create healthy meals for the entire week. Meal prep has many benefits: It can help save time and money and help with portion control for weight management. It also reduces the stress of daily decisions about what to eat.

 

Here are some steps on how to meal prep.

 

Gather meal ideas. Collect healthy recipes and save them in a binder or copy recipe links onto an online spreadsheet. Consider specific meals or foods for different days of the week, like Meatless Mondays, Whole Grain Wednesdays, and Stir-Fry Fridays.

 

Begin small: Create enough dinners for two to three days of the week, and then go from there.

 

Pick a day. Choose a specific day of the week to do the following:

1. Plan the menu (whether weekly or several days) and write out your grocery list.
2. Grocery shop.
3. Meal prep.

Some of these days may overlap but breaking up these tasks can keep meal planning manageable.

 

Cook in order. On meal prep day, focus first on foods that take the longest to cook. If you prefer not to pre-cook proteins, consider marinating poultry, fish, or even tofu on your prep day so you can pop them into the oven or stir-fry them later in the week.

 

Multi-task. While foods are baking or bubbling on the stovetop, chop vegetables and fresh fruit, or wash and dry salad greens for later in the week.

 

Make extras. When possible, make extra portions of recipes for another day or two of meals, or freeze them for the following week.

 

Storage. Label all prepped items with a date so that you can track when to use them. Rotate stored items so that the oldest foods/meals are kept up front. Store highly perishable items like greens, herbs, and chopped fruits front and center at eye level, so you remember to use them. Freeze cooked meals in airtight containers.

 

Stock up. Work at stocking your kitchen with the following staples. This ensures you always have the basics on hand for meal prep and when you need to suddenly whip up healthy meals.

• For your fridge: fruits, vegetables, dark leafy greens, low-fat cheese, fresh salsa, plain yogurt, eggs, chicken, low-fat milk, pesto, light mayonnaise, hummus, and lemons.
• For your freezer: a variety of frozen vegetables (without sauce), poultry, fish, and berries.
• For your cupboard: brown rice, quinoa, oatmeal, whole-grain cereal, whole-grain tortillas, whole-wheat pasta, whole-grain bread, nuts and seeds, peanut butter, onions, sweet potatoes, garlic, canned beans (low sodium), canned fish (sardines, tuna, salmon), low-sodium soup, canned tomatoes, low-sodium chicken and vegetable broth, tomato paste, olive oil, balsamic vinegar, mustard, herbs, and spices.

Food & Nutrition

Smart nutrition and food choices can help prevent disease. Eating the right foods can help your body cope more successfully with an ongoing illness.

Food & Nutrition Overview

The effective management of food intake and nutrition are both key to good health. Understanding good nutrition and paying attention to what you eat can help you maintain or improve your health.

Food and nutrition are the way that we get fuel, providing energy for our bodies. We need to replace nutrients in our bodies with a new supply every day. Water is an important component of nutrition. Fats, proteins, and carbohydrates are all required. Maintaining key vitamins and minerals are also important to maintaining good health. For pregnant women and adults over 50, vitamins such as vitamin D and minerals such as calcium and iron are important to consider when choosing foods to eat, as well as possible dietary supplements.

A healthy diet includes a lot of natural foods. A sizeable portion of a healthy diet should consist of fruits and vegetables, especially ones that are red, orange, or dark green. Whole grains, such as whole wheat and brown rice, should also play a part in your diet. For adults, dairy products should be non-fat or low-fat. Protein can consist of lean meat and poultry, seafood, eggs, beans, legumes, and soy products such as tofu, as well as unsalted seeds and nuts.

Good nutrition also involves avoiding certain kinds of foods. Sodium is used heavily in processed foods and is dangerous for people with high blood pressure. The USDA advises adults to consume less than 300 milligrams (mg) per day of cholesterol (found in meat and full-fat dairy products among others). Fried food, solid fats, and trans fats found in margarine and processed foods can be harmful to heart health. Refined grains (white flour, white rice) and refined sugar (table sugar, high fructose corn syrup) are also bad for long-term health, especially in people with diabetes. Alcohol can be dangerous to health in amounts more than one serving per day for a woman and two per day for a man.

There are many high-quality, free guidelines available for healthy eating plans that give more details on portion size, total calorie consumption, what to eat more of, and what to eat less of to get healthy and stay that way.

Even if you are getting enough to eat, if you are not eating a balanced diet, you may still be at risk for certain nutritional deficiencies. Also, you may have nutritional deficiencies due to certain health or life conditions, such as pregnancy, or certain medications you may be taking, such as high blood pressure medications. People who have had intestinal diseases or had sections of intestines removed due to disease or weight loss surgery also may be at risk for vitamin deficiencies. Alcoholics are also at high risk of having nutritional deficiencies.

One of the most common nutritional deficiencies is iron deficiency anemia. Your blood cells need iron in order to supply your body with oxygen, and if you don’t have enough iron, your blood will not function properly. Other nutritional deficiencies that can affect your blood cells include low levels of vitamin B12, folate, or vitamin C.

Vitamin D deficiency may affect the health of your bones, making it difficult for you to absorb and use calcium (another mineral that you may not be getting enough of). Although you can get vitamin D by going out in the sun, many people with concerns about skin cancer may end up with low levels of vitamin D by not getting enough sun.

Other nutritional deficiencies include:

• beriberi: low levels of vitamin B1 (found in cereal husks)
• ariboflavinosis: low levels of vitamin B2
• pellagra: low levels of vitamin B3
• paraesthesia: low levels of vitamin B5 leading to a “pins and needles” feeling
• biotin deficiency: low levels of vitamin B7, which can be common in pregnancy
• hypocobalaminemia: low levels of B12
• night blindness: low levels of Vitamin A
• scurvy: low levels of vitamin C
• rickets: severe vitamin D and/or calcium deficiency
• vitamin K deficiency
• magnesium deficiency: occurs with certain medications and medical problems
• potassium deficiency: occurs with certain medications and medical problems

Eating a balanced diet can help prevent these conditions. Vitamin supplements may be necessary for certain people, such as pregnant or nursing mothers and people with intestinal conditions.

Many health conditions are caused and/or affected by food and nutrition. Some are directly caused by food, such as “food poisoning” or bacterial infections from contaminated food. Some people can have severe allergies to foods like peanuts, shellfish, or wheat (celiac disease). Gastrointestinal ailments—such as irritable bowel syndrome, ulcerative colitis, and gastroesophageal reflux disease (GERD)—are also directly affected by the consumption of food.

For other diseases and conditions, the type or quantity of food can influence the progress of the disease. Diabetes mellitus, for example, which results in the inability of the body to regulate blood sugar, is drastically affected by the types and quantities of food eaten. Carbohydrate intake has to be carefully monitored if you suffer from diabetes, or blood sugar can rise to dangerous levels. Other conditions affected by food and nutrition include:

• hypertension: Salt intake affects blood pressure.
• heart disease/high cholesterol: Fatty foods and partial hydrogenated oils can create plaque in arteries.
• osteoporosis: Low calcium, low vitamin D and excess fat can result in fragile bones.
• certain cancers: A poor diet and obesity are associated with increased risk of breast, colon, endometrial, esophageal, and kidney cancers.

Your food choices and nutritional status can influence your overall health over the entire course of your life.

For certain diseases, choosing to eat certain foods and take certain supplements may help you maintain your health.

Patients undergoing cancer treatment may need a specific diet in order to maintain their stamina. For instance, high-calorie foods may need to be consumed to maintain energy. Getting enough calories and protein in the diet can potentially help with long-term survival.

In any case, what you eat can help reduce your health problems. Studies have shown that if you suffer from gout, eating cherries regularly can reduce your chances of a gout attack (Zhang, 2012). Garlic may be an affective medicine against certain bacteria and fungi (Ankri et al., 1999). Honey has antimicrobial and anti-inflammatory properties (Bogdanov et al., 2008). Consuming apples may actually reduce your risk for colorectal cancer (Jedrychowski et al., 2009). Additionally, drinking enough water instead of sweet soda or juice can help with weight control, appearance, and overall resistance to disease (Popkin et al., 2010).

Healthy eating | Vladivostok Clinical Hospital No. 4

Regardless of whether you lead an active or sedentary lifestyle, want to lose weight or build muscle mass, or do not want to change your weight at all, you need to know and, if possible, adhere to the basic principles of a healthy diet.

What is it for? Nutrition is the main and perhaps the only way to deliver energy and substances necessary for normal life to our body. Almost all the elements involved in bioenergetic metabolism and the construction of new body cells come from food or are produced from it.

“You are what you eat” is the best way to say it.

A healthy balanced diet has a beneficial effect on all body functions. Adhering to such a diet, you will forget about such unpleasant phenomena as heaviness in the stomach, heartburn, indigestion, problems with stools. Nutrition affects the quality of hair, nails, joints, ligaments and other tissues of our body. The quality and quantity of food also affects mood and stress levels. In other words, nutrition, being a necessary process of maintaining life, affects the quality of human life as a whole.

Fundamentals of a healthy diet

What is a proper healthy diet? Everything is very simple. To be healthy, nutrition must meet several simple conditions, namely:

• replenish the required amount of proteins, fats, carbohydrates, as well as vitamins and microelements
• contain the required amount of liquid
• to replenish the body’s energy costs for vital activity
• promote better digestion and absorption of food
• contain only fresh and healthy products

Based on this, 12 basic principles of proper nutrition are formulated.

1. Proper nutrition – varied

The diet should be as diverse as possible. This does not mean that you need to eat everything that comes to hand. We are talking about the fact that during the day the body receives all the necessary substances: proteins, fats, carbohydrates, vitamins, macro and microelements. All these elements must be present in the daily diet of each person. The absence of any of these will lead to health problems, some of which may be irreversible. No-carb, no-fat, or no-protein diets are dangerous and unscientific speculations from the Internet. Thoughtlessly following such diets is sure to add health problems. Sometimes there are indeed indications for reducing the intake of a particular food component, but they should be carried out only on the recommendation of a qualified specialist and under his supervision.

2. Proper diet

It is believed that the optimal number of meals per day is at least five. Indeed, 5-6 meals a day allows you to maintain a feeling of satiety throughout the day and, at the same time, do not overeat. Having chosen the number of meals that is suitable for you, you should try to eat every day at about the same time. This will help the body optimize digestion. A constant diet will bring even more benefits in conjunction with the formation and observance of the regime of the whole day (the same alternation of work and rest every day, a good night’s sleep). It should be mentioned that the last meal should be no later than 2 hours before bedtime (if something is very light, then 1 hour before bedtime).

3. Meals should be moderate

Find the best portion size for you. If you feel that you have eaten, but there is still food left, then you do not need to push it into yourself. The meal should end with a feeling of satiety, but not oversaturation.

4. Proper nutrition products

Products should be as healthy and fresh as possible. For example, when choosing meat, it is necessary to give preference to poultry or lean beef, but not pork. Any fish will perfectly complement the menu. It is better to buy chilled rather than frozen food, because freezing is an aggressive method of preservation and negatively affects the quality of the food.

When choosing any product, you need to carefully look at the composition and shelf life of the product, you can also pay attention to the content of proteins, fats, carbohydrates and calories. It is better to prefer vegetable fats to animal fats. It would be useful to mention that regular consumption of fermented milk products (for example, low-fat kefir) will be useful to maintain a healthy microflora of the gastrointestinal tract.

5. Proper nutrition is healthy and tasty!

Food must be tasty. Yes, in addition to good food should bring pleasure. This does not mean that you need to “live to eat”, but food should not be tasteless and nondescript either. The pleasant smell and beautiful appearance of food increase the appetite before the start of the meal and contribute to the speedy production of enzymes in the gastrointestinal tract necessary for the digestion of the food eaten. The good taste of food contributes to the release of saliva, which is also involved in digestion, and simply cheers up.

6. We eat only freshly prepared food and refuse processed foods

The healthiest food is the one that has just been prepared. And its benefits decrease with every hour after cooking, not to mention the dishes of yesterday or the day before yesterday’s freshness. They can be not only useless, but even harmful.

The situation is even worse with semi-finished products. If they initially contain a small proportion of useful substances, then in the process of long-term storage and preparation, even this smallness is lost. In addition, semi-finished products often contain large amounts of salt, flavor enhancers, preservatives and other dubious ingredients. Therefore, you can eat semi-finished products only occasionally, when you absolutely do not have enough time to cook. It happens that someone loves sausage or cannot live without instant noodles. In this case, you can also occasionally “pamper” yourself with these products, but you need to be aware that this food is useless and does not represent any nutritional value.

7. Proper preparation of food

Healthy food is properly prepared meals. Many foods must be cooked before being eaten. In most cases, this is roasting. Frying is any cooking of food in hot oil. Here lies the problem. Even if you do not take into account trans fats, which some fast food establishments and margarine manufacturers do not disdain, there are still extra calories obtained from oil products during frying, as well as the likelihood of carcinogens when products are heated in oil. Therefore, the preferred cooking methods are boiling, steaming and baking (eg in the oven). With due skill and ingenuity, these methods allow you to get delicious finished products without adding excess fat to them. Fried lovers can use the grill: classic, in the oven, or a grill pan, which allows you to cook food without using oil. Another way to process food without oil is to use a microwave.

8. Vegetables and fruits must be present in the diet

Vegetables must be included in every meal. Thanks to the vitamins, organic and mineral substances, fiber they contain, vegetables have a beneficial effect on the digestion process, stimulate the intestines and supply the body with essential nutrients. Vegetables contain almost no fat, and therefore they can be consumed in large quantities and even in the evening, when it is recommended to refrain from other carbohydrate dishes. Green and non-starchy vegetables are especially beneficial. Fruits are also rich in vitamins and other beneficial substances, and they should also be present in the diet. But due to the higher content of fructose than in vegetables, you should not get carried away with them, especially in the afternoon.

9. Eating should not be fast

Meaning that one should not eat on the run or in a hurry. Even if you are very hungry, you still need to set the table and start the meal without haste. It is very useful to focus on food as a pleasant process. Leisurely conversation with family members or friends over dinner is fine, but it is better to refrain from watching TV while eating. It is also important to chew food thoroughly. This is especially true for dry food and those who like to eat dry food. You can find recommendations to do 20-40 chewing movements before swallowing food for better digestion. How many chews do you make? Count for curiosity.

10. Sweets and starchy foods in the diet

Sweets and starchy foods should be absent or reduced to a minimum. Flour and sweet (the so-called fast carbohydrates) give too much energy to the body, part of which it quickly absorbs, and the unclaimed part is stored in reserve in the form of fat. There is a sharp surge of energy, and immediately after that, the same sharp decline in strength. The high sugar content in such foods causes a spike in insulin levels in the blood. If you often abuse sweets, then diabetes can develop. In addition, with a constantly high level of sugar in the blood, damage to the walls of blood vessels can occur. The places of such damage become centers for the deposits of cholesterol plaques, which, increasing over time, will interfere with blood flow in the vessels.

But it is not necessary to give up flour and sweets completely. You can find a useful replacement for them. For example, white bread can be replaced with wholemeal bread. Sweets can be replaced with dried fruits, nuts. If you really want sweets, then it is permissible to eat a little dark chocolate or creamy ice cream without additives. Other sweets are also allowed, but it is better to eat them in small portions and after the main meal – this will not cause a sharp jump in blood sugar levels.

11. The necessary amount of water must be supplied during the day

No one will argue that water is very useful and vital for us. How much water do you need per day? Everything is very simple. Often you can meet the figure of 2 liters per day or more. This is a general recommendation. Both an excess and a lack of water in the body are harmful, so you do not need to pour water into yourself against your will or, conversely, limit your water intake if you feel thirsty. It is important to prevent thirst. If you’re thirsty, you’re already dehydrated. Do not forget to drink water in small portions throughout the day and avoid strong thirst.

12. Giving up bad habits

Everyone knows about the dangers of alcohol, tobacco and drugs. The most serious damage caused to human health by these substances is a topic for a separate article. It should only be noted here that these substances negatively affect all body systems, in particular, metabolism is disturbed, the gastrointestinal tract suffers, appetite decreases, the central nervous system and endocrine system are depressed. Therefore, if you want to be healthy, then you need to get rid of bad habits.

The Benefits of Good Eating

These are twelve basic principles that will help you improve your diet. It may seem to some that it is difficult to follow these principles, but in fact it is not. Of course, if at the moment your diet does not correspond to any of these principles, then it will be quite difficult to follow all twelve at once. But this is not necessary. You can start gradually – change your gastronomic preferences and adjust the daily routine. Perhaps at first it will take a little more time for cooking and for the process of eating itself. But gradually it will become a habit. Moreover, very little time will pass and you will feel how your health has changed for the better: appetite has improved, discomfort in the stomach after eating has disappeared, in general, all the good things that we talked about at the very beginning happened.

It should be remembered that these principles of proper nutrition are not a diet and do not require strict adherence. These are just general guidelines for healthy eating and should be followed as far as possible. If you suddenly wrap up in some fast food establishment or eat a donut with jam, then, of course, nothing irreparable will happen. But you will notice how such food is hard on the stomach compared to healthy and light foods. The severity of unhealthy food loads the gastrointestinal tract and internal organs beyond measure. Such a load can lead to wear and tear and various diseases. Therefore, healthy and light food increases the resource of the body, and therefore prolongs life. No wonder these rules are called the principles of healthy eating.

Eat and be healthy!

Healthy eating tips | Tervisliku toitumise informatsioon

Everyone can follow the principles of a healthy diet. Read the rules below and take them as a basis for planning your meals – and the first step towards a healthy diet and lifestyle will be taken.

Be active – move more, sit less

Energy intake and expenditure must be balanced. To maintain a normal metabolism and good health, it is imperative to move and reduce the time spent during the day in a sitting position, especially behind various screens.

Start your day with breakfast

Breakfast should be rich enough to give you energy for the day. At night, the body consumes carbohydrate stores that have accumulated in the liver, and in the morning they should be restored. If you do not eat breakfast, the body will begin to degrade its own reserves, which can lead to a decrease in the efficiency of the body’s functioning, for example, a decrease in working capacity, learning ability and concentration. The carbohydrates that we get with breakfast are used immediately, and the body does not store them as fat. Breakfast should be rich in slowly absorbed carbohydrates. Various cereals are well suited, especially from whole grain cereals. Sandwiches are also suitable, and for breakfast it is quite possible to afford a small delicacy.

Eat regularly

Plan your day so that you have time to eat at least three times a day, as regularly as possible, to avoid overeating caused by long breaks between meals. If necessary, between the main meals, you can snack on fruits and vegetables, nuts and seeds, yogurt. In terms of dental health, you should not eat more than five times a day. Remember that a cup of coffee or juice or a cookie that you drank / ate between meals also counts as meals. The last large meal depends on the time you go to bed, however, as a rule, you should have dinner no later than 18:00-19:00. You should not go to bed completely on an empty stomach – if necessary, no later than a couple of hours before going to bed, you can have a little snack, for example, eat a vegetable.

More foods rich in dietary fiber

In order to have enough fiber in your diet, which is necessary for normal digestion, you need to eat both grain products and fruits, vegetables and berries. Reduce your consumption of white flour products and eat more whole grains that are rich in dietary fiber and more complete. Eat buckwheat and other grains, opt for whole-grain options over regular pasta and rice, and use whole-grain flour when baking. A good breakfast is porridge and high-fiber whole grain cereal.

Eat at least 5 handfuls of fruits and vegetables a day

To avoid deficiency of many essential vitamins and minerals in your body, try to eat fruits or vegetables at every meal. For lunch and dinner, half the plate should be occupied by vegetables. Eat as many different fruits as possible to get a variety of nutrients. Vegetables should always be served with the main course, be it a simple salad, steamed vegetables, boiled or stewed. For dessert, eat fruits and berries. Although we get vitamins and minerals in small amounts from some berries, in order for fruits and vegetables to help treat, for example, cardiovascular diseases or prevent the development of certain forms of cancer, they should be consumed at least 500 grams per day.

Give preference to fish, not meat

Fish should be on our table 2-3 times a week, because it contains essential omega-3 fatty acids that reduce the risk of common diseases such as cardiovascular disease. Fish is also an indispensable source of vitamin D, which in turn helps the body to better absorb calcium, which contributes to bone health. You need to eat both red and white fish, eat less canned fish, salted and smoked fish, because. they contain a lot of salt. Depending on the type of fish, you need to eat at least 200 grams per week.

Eat fat wisely

Our body needs fat, but in small amounts. Therefore, when cooking, preference should be given to steaming, boiling, stewing or baking in the oven, rather than frying in a large amount of fat. To reduce the content of saturated fatty acids in the food itself, before cooking, remove the skin from the product (including chicken), remove fat and fat visible to the eye. Be aware of hidden fats found in cakes, baked goods, and processed meats, for example. Use vegetable oil for cooking. Try to diversify your menu by adding nuts, almonds and seeds. Don’t be afraid of fish oil!

Less sugar

Added sugars are sugars that are added to food in the food industry (for example, sweets, confectionery, soft drinks, juice drinks, curd spreads, yoghurts, and some meat products) or that you yourself add when preparing food (for example, in coffee, tea or desserts). Some cups of yogurt can contain about 40 grams of sugar, and a 500 ml bottle of soft drink can contain over 50 grams of added sugar. If you consume such foods, then on the same day you should no longer eat sugar and other sweets. Remember that soft drinks do not quench your thirst. Thirst is best quenched by water. Instead of sweets and cakes, eat fresh or dried fruit for dessert.

Less salt

Most of the extra salt is put on the plate against our will with canned and prepared food. In fact, we get a lot of salt already from everyday foods like bread, cheese, and ham. To consume less salt, look for less salty alternatives in similar foods and favor foods you make yourself with fresh ingredients over store-bought foods. When cooking, instead of salt, you can use herbs and other seasonings. Serving ready-made dishes on the table, you can add a pinch of salt to them.

Quench your thirst with water

Water is essential for the transport of nutrients and their residues, the proper functioning of digestive juices, and much more. In total, an adult needs 28–35 ml of water per kilogram of body weight, i.e. OK. 2-3 liters. If a person eats normally, they get most of their fluids from food, such as fruits and vegetables, soups, and drinks. An adult should drink an additional 2-3 glasses of water per day, and even more in hot weather and if he plays sports. The best drink is pure water.

Do not get carried away with alcohol

The metabolism in the human body does not need alcohol. When drinking, men should not drink more than four and women should not drink more than two units of alcohol per day. One unit is the amount that contains 10 grams of absolute alcohol. Every week there should be at least three completely alcohol-free days. It should also be remembered that, among other possible harmful effects, alcohol in large quantities provides additional energy. For example, one unit of alcohol is approximately 4 cl of strong 40% alcohol or 12 cl of 12% wine; 0.5 liters of beer (5.2%) is two units of alcohol.