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Where to start on a healthy diet Practical tips
Table of Contents
1. Regularity, hours and number of meals
If a person eats breakfast at 6.00 a.m. on a week, this does not mean that he or she must also get up early and eat breakfast at the same time on a weekend. It is important that the first meal is eaten within an hour of waking up and the last 23 hours before bedtime. The interval between the other meals should be 2.54 hours.2. Water and other liquids
Water is an essential ingredient for the proper functioning of many biological functions in the body. It is best to drink water in smaller portions throughout the day, including the processes of digestion and removal of unnecessary products of metabolism, as well as thermoregulation. Most people reach water only when they feel thirst and dryness in their mouths, and it is a little too late, because the body is already dehydrated and has lost about 12% of its water. Water is best drunk in small portions all day long, before there is a strong appetite. Drinking water in small quantities directly depends on the need to reduce the metabolism and the intricacy of the body's weight.3. Alcohol
It is best not to consume alcohol, as it is a cause of many diseases such as cirrhosis of the liver, acute and chronic pancreatitis, and cancers (e.g. diarrhoea, colon). In addition, alcohol delivers to the body empty calories 1 beer (500 ml) contains about 300 350 kcal. If you reach for alcohol, it is best to choose wine in moderation, especially red wine, which will be high in antioxidants, including resveratrol.4. Sugar or candy
Both sugar and sweets provide the body with a large number of kilocalories, but they don't cause feelings of satiety, and often after eating something sweet, you're hungry. So it's worth reaching for something valuable - fruit, bitter chocolate or homemade oatmeal cake. It'll be a healthier substitute for a baton or cake with a lot of sugar in it. Sugar added to coffee or tea should be excluded from the diet, reduced to or replaced with sweets.5. Salt and other spices
Excess salt in the diet is harmful to health and can lead to high blood pressure, stroke or stroke. Salt should not be consumed more than 5 g per day, which includes salt, which is added at the stage of making stomachs, cheeses, pastries and other products. Salt is worth replacing with other aromatic spices the simpler, the better. They can be fresh or dried herbs, not necessarily ready mixtures, because very often in the first place in the composition are salt or sodium glutamine additives, which are flavor enhancers. Spices such as garlic, pepper, sweet peppers, peaches, basil leaves, oregano are available.6. Products on the plate
It is very important that your daily menu is balanced and meets your needs for macro- and micronutrients and vitamins in the summer. Vegetables and fruits are essential to your diet, which are a source of vitamins, minerals and fiber. It is certainly worthwhile to use seasonal products, they are more accessible, cheaper and more valuable.7. Culinary techniques
Cooking techniques for healthy nutrition are: steaming, in water, in a bakery or freezer, baking in an oven in a heat-resistant container, in foil or on baking paper,8. Not wasting food
Planning meals and shopping is very important if the goal is to eat healthy and not waste food. When a meal plan for a few days has been prepared, it is worth adding a shopping list to it, of course after checking the cabinets, refrigerators and freezers in advance, so that the products do not duplicate.9. Sleep and physical activity
It's important to take a holistic approach, which means paying attention not only to what's on the plate, but also to other aspects of life, including sleep and physical activity. A minimum of 60 minutes of activity a day is recommended, whether it's walking, cycling, gym or swimming pool.10. Can a healthy diet be harmful?
If the diet is not individually tailored, especially to your health, it can cause serious harm to people with liver disease, e.g. affect their well-being and health. A healthy person is advised to eat whole grains and legumes, but they won't work for someone who recommends a light diet. Worse, a diet rich in too much dietary fiber can seriously harm those with liver diseases, after removing a gallbladder with chronic pancreatitis, so it's important to take an individual approach.
