10 Rules Of Healthy Eating

Adherence to the rules of healthy eating will bring enormous benefits to your body. Learn how to eat right! We present to your attention 10 rules of healthy eating.

Adherence to the rules of healthy eating will bring enormous benefits to your body. Learn how to eat right! We present to your attention 10 rules of healthy eating.

Proper nutrition is the key to good health and a beautiful figure. If you follow the rules of healthy eating all the time (and not from case to case), it will allow you to maintain an optimal weight without resorting to strict diets and exhausting physical exertion. After just a couple of weeks, you will feel lightness and a surge of energy. So, what are the basic rules of healthy eating? In our article, we will tell you about ten of the most important recommendations that should be followed in nutrition.

Rule 1 of healthy eating: throw away the pan!

If you give up fried food, you will do your body a huge favor. Recently, the American Society of Cardiology concluded that for the prevention of cardiovascular diseases, you need to throw away the frying pan. By giving up fried food, you thereby exclude from your diet food rich in trans fats, carcinogens and saturated fats, which contribute to the development of atherosclerotic changes in blood vessels, thus you will make a good contribution to the fight against extra pounds. Healthy eating is an important step on the way to losing weight.

Rule 2 of a healthy diet: limit salty, spicy, fatty food

Limit the use of salty, spicy and fatty foods. You don't need to give up salt at all. Sodium chloride is necessary for our body for the normal functioning of the brain, the formation of gastric juice and the maintenance of an optimal level of water-salt balance. The same goes for fats – by no means cut them out completely. The most useful for the body are polyunsaturated fatty acids, which are contained in fatty sea fish, olive and flax oil.

Rule 3 rule of healthy eating: menu

This habit will protect you from unhealthy snacks and fast food. Stock up on healthy products and plan your diet and make a menu for a few days ahead.

Rule 4 of a healthy diet: fractional nutrition

There is no consensus among nutritionists about the benefits of small meals. Someone considers it useful, and someone - harmful. As practice shows, eating 4-5 times in small portions allows you to reduce the load on the digestive system, and also accelerates metabolism, which is useful for the figure.

Rule 5 of a healthy diet: monitor the calorie content of the diet

An average person needs 2-2.5 thousand kilocalories per day. Naturally, if you are engaged in heavy physical work or sports, then you need more.

Prepare your diet in such a way that its daily caloric content does not exceed your needs. If you consume more than you spend, the excess will be transformed into fat deposits.

Rule 6 of healthy eating: take your time

Chew your food thoroughly and take your time while eating. Remember that the process of digesting food begins already in the oral cavity. People who eat quickly tend to overeat. The thing is that the feeling of satiety comes 15-20 minutes after eating. If you eat slowly, you will need less food to feel full.

Rule 7 of healthy eating: Don't be distracted while eating

The habit of watching TV, "digging" in the computer or reading the news while eating can play a bad joke. If you switch your attention to something else, you automatically eat more than usual. Such a habit can quickly lead to gaining excess weight.

Rule 8 of a healthy diet: monitor the condition of your teeth and gums

Carious teeth and diseased gums are a source of infection, which can put an additional burden on the digestive organs. Carefully monitor the condition of the teeth and gums, regularly visit the dentist and always clean the oral cavity after each meal.

Rule 9 rule of healthy eating: more vegetables and fruits

Eat more raw vegetables and fruits. They contain vitamins, minerals, biologically active and ballast substances necessary for the body. Eat at least 4-5 different vegetables and fruits every day. So you will improve the digestion process and normalize metabolic processes.

Rule 10 rule of healthy eating: follow the drinking regime

Be sure to follow the drinking regimen. A person needs 30 ml of liquid for every kilogram of body weight per day. This means that a person weighing 70 kg needs about 2 liters of liquid per day. It is best to drink clean water, and to reduce the consumption of coffee, tea, compotes and carbonated drinks to a minimum.