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10 Tips of Healthy Nutrition 2018


10 Best Rules for Proper and Healthy NutritionCanadian Pharmacy suggests that you learn 10 important rules for organizing your diet, the observance of which guarantees you strong health and perfect form.

Main Rules and Tips

Organize a balanced and varied diet

The guarantee of perfect health is a balanced and diversified diet. What does it mean? It means that your diet should be as diversified as possible and consist of a large number of different foods in which the content of vitamins, minerals and other nutrients is optimal for the human body. Perfect nutrition supplies the body with all valuable substances: protein, carbohydrates, fats, fiber, water, and healthy sugars.

Eat at least 500 grams of vegetables and fruits every day

Half of the diet should be given to raw foods. The most important and useful category is fresh vegetables and fruits. Doctors and nutritionists advise a person to eat at least 500 grams of various fruits a day. All of them are very useful for the body and a valuable source of vitamins and minerals essential for normal vitality.

Fruits should be included in the diet in the first half of the day because they contain sugar. They are perfect for breakfast or a snack between morning meals and lunch. But vegetables are ideal for a 2 nd and 3 rd meal. Do not be afraid to experiment and try the fruits that you do not know yet celery, eggplant, zucchini, all kinds of lettuce leaves. By the way, celery is a product with a negative calorie content. This means that the body loses far more calories on digesting it than it receives.

Choose the right way of cooking

It is important not only to choose high-quality and vitamin-rich foods for your diet but also be able to properly cook the products. Not all methods of thermal processing of food are equally useful. Try to avoid frying in oil. In the process of such cooking, harmful carcinogens are formed and the calorie content of food increases several times.

Bake, boil, cook, cook on a grill or steam all these methods of cooking are allowed when trying to follow proper nutrition and preserve the beneficial properties of the products.

Seasonal vegetables and fruits

When choosing vegetables and fruits, use common sense. Fresh fruit cannot be obtained all year round. Of course, today on the shelves of supermarkets you can see all the fruits and vegetables at any time of the year. However, this is a big question whether there is any benefit to the body in them. Try to buy only seasonal vegetables and fruits. They contain the maximum amount of vitamins and valuable substances. And only they will do good for you.

Follow the diet

The correct diet is just as important as the diet itself, if you want to have really good health. You need to eat not just at random, but try to do it at certain hours every day. Doctors and nutritionists are advised to eat fractional, that is, 5-6 times a day every 2-3 hours. This 3 full meals (breakfast, lunch and dinner) and 2 snacks. So you can control your appetite and not be a slave to your stomach. By the way, the last meal should take place 4 hours before bedtime.

Do not avoid fat

For some reason, it is believed that if you want to be healthy, you should minimize fat intake. However, it is not true. Fats are different, and they are very important and useful for the body. Trans-fats, which are found in fast and fried food, should really be avoided, as they increase the level of cholesterol in the blood and the risk of developing cardiovascular diseases.

But the polyunsaturated fatty acids omega-3 and omega-6, in contrast, are very useful for the body. They, in turn, help to normalize the level of cholesterol in the blood, strengthen the cardiovascular system, increase the body defenses and improve the brain performance. They are contained in large quantities in red and white fish, nuts, avocado, olive oil.

Drink more

Try to drink plenty of clean drinking water. The daily norm for an adult is 1.5-2 liters. It is pure water, not soda, juices, tea or coffee. A sufficient amount of consumed liquid positively affects the work of all organs, improves the appearance, normalizes the water-salt balance in the body.

By the way, sometimes the feeling of ordinary thirst can easily be confused with hunger. As a result, the body receives extra calories, which he does not need.

Arrange for fasting days

Fasting days are important. In fact, this is a kind of vacation for your body, when you do not load it with food and give a break from the constant digestion of it. By the way, fasting days are not synonymous with starvation. You do not need to torture your body. There is a wide variety of fasting days: kefir, buckwheat, apples. Choose the option that you like the most and which is comfortable to follow exactly.

Properly combine products

Products are important to be able to correctly combine. This is a real art, which is not so difficult to master. Why is it so important? The thing is that useful substances and enzymes, which are contained in some food products, are able to supplement and strengthen the effect of useful substances and enzymes that are contained in others. Unfortunately, the reverse rule also works: some products only interfere with each other and mutually destroy the useful properties of each other.

Lean on protein and complex carbohydrates

Despite the fact that proper nutrition should be balanced, and the body needs all substances without exception, there are those that should be given special attention. It is protein and complex carbohydrates. This is due to the fact that they effectively cope with the feeling of hunger, participate in important vital processes of the body and strengthen immunity.

Valuable sources of protein are meat and fish, lactic and fermented milk products, cheese, legumes; and complex carbohydrates are cereals, whole wheat bread, pasta from durum wheat, fruits and vegetables.