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The 7 Most Important Rules for a Healthy Diet
Table of Contents
1. Promoting the satisfaction of caloric needs
Maintaining a healthy diet is not just about monitoring the quality of the foods in our menu, but also their caloric content. We need to keep an eye on the number of calories in our diet to feel good, be healthy, and maintain an attractive figure every day. We don't have to meticulously count calories, but having knowledge about high-calorie foods can help us estimate our daily caloric intake. Exceeding our daily caloric intake can lead to weight gain and obesity, which can in turn lead to a range of other metabolic disorders.2. Constant nourishment provision
Fundamental principle of healthy nourishment is consuming 4-5 meals each day at intervals of every 3-4 hours. This diet enables maintaining a constant glucose level. Breakfast is an indispensable part of the meal, not to be skipped, as it provides energy for the entire morning. It should be a balanced meal and provide all necessary nutrients, including protein, fat, and carbohydrates. However, it is crucial not to overlook carbohydrates, as they aid in rebuilding the glycogen stores depleted during the night. Lunch is the second of the main meals, and a light, easily digestible dinner should be consumed 2-3 hours before bedtime. It is also essential not to forget to eat 1-2 snacks per day. They should be significantly smaller in size and caloric value than the main meals, but their consumption should safeguard us from the temptation of snacking between meals.3. Equilibrium in Preventing Nutritional Deficiencies
In order to maintain optimal physical performance and fitness, it is necessary to have a balanced diet. Each meal should contain an adequate amount of essential nutrients, such as carbohydrates, proteins, and fats. Many people make the mistake of excluding products from their diet without a valid reason, such as grain products. Excluding processed products may be justified, however, a complete elimination of grain products may be harmful to health. It is recommended that grain products, especially whole grains, should be present in the diet at least three times a day. Protein, if possible, should be derived from various sources, both animal and plant, such as legumes. If there are difficulties in determining what a balanced diet looks like, the food pyramid available on the Food and Nutrition Institute's website can be helpful.4. Adequate amount of fluids
Water constitutes an environment for numerous processes, including those occurring within the human body. It is indispensable for proper functioning. In its absence, the body will not operate correctly. Water enables, among other things, the maintenance of the thermoregulation process, preservation of the water-electrolyte and acid-base balance. Furthermore, it is of paramount importance for maintaining healthy skin. The water requirement depends on age, body mass, level of physical activity, and climatic conditions. One should not consume less than 1.5-2 liters of fluids daily. It does not necessarily have to be water. It can be replaced by red or green tea, which, in combination with coffee or black tea, does not have a diuretic effect. If we choose water, it does not matter whether it is carbonated or not. However, if we drink a considerable amount during the day, it should be moderately mineralized to not supply too many mineral salts but also not to leach them from the body.5. Restriction of sweets and processed food consumption
Limiting the consumption of sweets and processed food products is essential as these products are responsible for exceeding daily requirements and the development of overweight and obesity. Sweets should be consumed sporadically and limited to those prepared at home. Avoid drinking sweetened, colored carbonated beverages and avoid consuming ready-made juices.6. Curbing Salt Consumption
Breaking free from the addiction to salty taste can be particularly challenging, but it is worth attempting. Poland has a problem with excessive salt consumption, however, salt can be replaced by other spices that add flavor to our dishes. When we think about how much salt we consume daily, it is important to consider that salt is also present in many food items that appear in our daily diet, such as processed meats. Reducing salt intake is crucial as an excess of salt in the diet of salt-sensitive individuals can lead to the development of hypertension and cardiovascular diseases. Salt sensitivity refers to changes in blood pressure in response to the amount of sodium in the diet. Among people suffering from hypertension, 51% are salt-sensitive, while among healthy individuals, 26% are salt-sensitive. Of course, salt can, but does not have to, affect our blood pressure, however, in most cases, we do not know which group we belong to, so it is worth exercising moderation in salt consumption.7. Scrutinize the details of the labels
The label serves as a key to understanding the product. To ensure that what we're buying is valuable, it's worth examining its contents in detail. Over time, scrutinizing the labels will become a habit. Let's remember the principles of a balanced diet and strive to incorporate them into our lives to improve the quality of life. A healthy diet helps us avoid issues related to fatigue and lack of energy.
