The basics of proper nutrition, its principles – important information that is necessary to keep the body in tone. A healthy lifestyle is made up of many factors, but the most basic is nutrition. From what and how we eat will depend on our well-being and mood every day.
The basics of good nutrition
The calories consumed are spent on physiological and biochemical processes, maintaining a constant body temperature, muscle function, and digestion. The correct balance of key substances in the body: proteins, fats and carbohydrates is important. Taking this into account, it is easy to make a suitable menu. Proper nutrition is the basis of a healthy lifestyle.
It is necessary that the caloric content of the food consumed by a person corresponds to the energy expended.
It is important that the chemical composition of the daily diet corresponds to your need for biologically active substances.
Despite the fact that the required daily allowances of vitamins and minerals are extremely small, they are necessary for the body to function properly. These substances cannot be stored and are not produced by the body. It is important to bring them in from the outside on a regular basis. And since they are found in a variety of foods, include grains, vegetables, fruits, dairy products and meat in your diet. There are different norms for men and for women, but for all, proper nutrition is based on dietary diversity.
Consume no more than 2,000 calories per day, eating the bulk of your meals for breakfast and lunch. Twelve hours should pass from breakfast to dinner. Have a light dinner no later than 8:00 pm. Eat 6-7 times a day, in small portions. This way you will not overeat and will stay satiated. Drink 2 liters of water every day.
Consume foods made of cereals and grains. They absorb harmful substances. Cleansing the body and following the basics of good nutrition are necessary conditions for weight loss. Eat breakfast cereals, such breakfast gives a feeling of satiety for a long time, due to glucose and fiber.
At least 40% of the food consumed should be vegetables and fruits. They contain essential minerals and vitamins. Consume legumes, seeds and nuts – sources of dietary fiber, potassium and unsaturated acids. Increase your intake of dairy products, which are essential for maintaining and restoring intestinal microflora.
The basis of good nutrition is to eat food without preservatives, convenience foods and high amounts of fat. Replace high-calorie foods with low-calorie ones, and fried foods with baked and steamed ones. Eliminate sweets, white bread and sodas.
Eat meat, fish – a source of protein. Try to keep a balance of acid and alkaline to maintain immunity. Alkaline-forming foods (yogurt, milk, nuts, fruits, vegetables) should be 80% of the daily intake.
The content of vitamins in foods on which the correct diet is based
Fruits and vegetables contain vitamin C and folic acid; bread, potatoes and cereals contain B vitamins; eggs, meat, fish and legumes are a source of vitamin B12; fish oil and vegetable oil are suppliers of vitamin E; dairy products enrich the body with calcium, protein, vitamin D and B vitamins.
Having studied the basics of proper nutrition, you will be surprised how ambiguous are the properties of obviously useful, or obviously harmful products. The daily diet is built on a balance of necessary substances without restrictions on products. Thanks to this, it is good for health, and compliance with the recommendations does not cause difficulties, as in the case of diets.