Healthy Food: Delicious And Healthy Recipes For Every Day, The Basics Of Proper Nutrition

What is healthy food, the basics of proper nutrition

In addition, this volume is often presented to us in a very complex form, this scares many people and they give up their attempts to engage in nutrition at the very initial level. They are intimidated, forced to give up almost all products or focus on one nutrient, significantly reducing others. And of course, receiving such huge lists of exceptions and prohibitions, many begin to take everything with hostility and decide that a healthy diet is not for them. But the point is not in these people, but in a misunderstanding that in order to improve your nutrition you do not need to go on a strict diet or eat only vegetables with breast for breakfast, lunch and dinner. Everything is much simpler and more difficult at the same time. Let's figure out what healthy food is and how to make your diet more complete.

First of all, I would like to note that healthy food is not always a universal law. No matter how trite it may sound, but even in nutrition the rule works - what is good for one is bad for another. Of course, there are products that have an incredibly large number of useful properties and are recognized as simply superfoods, but even these products may not be suitable for everyone. It is always worth remembering about individual characteristics, the state of the gastrointestinal tract, allergies and intolerances. Therefore the question of food vse-taki should be solved individually. Knowledge about healthy food is necessary for everyone - this is undeniable, but it is always worth paying attention to how exactly your body reacts to a particular product, even if it is very useful. Today we will talk about the general principles of a healthy diet, which are considered quite universal, but when introducing them into your life, do not forget

The basics of proper nutrition:

1. Water

   Water is incredibly important for proper nutrition. Compliance with the water regime, in fact, will even help to adhere to proper nutrition.

   In general, the norm of water consumption is 25-30 ml. per day, but do not forget to also focus on your thirst. If you still find it difficult to drink the recommended amount of water, try the following recommendations:

   • Start your day with 2 glasses of water on an empty stomach (after brushing your teeth) to wake up the body and start active work. Plus, this life hack will help you get closer to your water norm from the very morning.

   • If you leave the house, make sure that you always have a bottle of water with you.

   • Always place a glass or bottle of water on your work table. In order not to forget while drinking - water should always be in your sight.

   • Try drinking 1-2 glasses of water 20-30 minutes before meals. It can become a habit, and by doing so you will drink more during the day, and it also helps not to confuse hunger with thirst and not to overeat at mealtimes.

   • If you are bored of drinking just water, experiment with supplements. It can be - lemon, mint, cucumbers, berries - try and choose your taste.

    

2. Eating mode

   In addition to the water regime, it is also very important to monitor the diet. In fact, very often the problem with the transition to proper nutrition is that a person does not think about the regimen of his day and meals in advance and breaks down. Lack of thought and leaving the decision of the question of what you will have breakfast, lunch and dinner at the last moment will lead to the fact that you will remain hungry for a long time and then, without healthy food on hand, you will most likely choose not what your body needs, but what is at hand. To make it easier for yourself to make the transition to proper nutrition, think about your meals in advance and remember to take food with you when you know that you will be left without the opportunity to devote enough time to eating for a long time. Here are a few tips to help build a comfortable regimen.

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   Work on the bugs.

   Analyze when you most often break into unhealthy food, and what precedes this. Maybe you have a very hectic morning, you often get up late, do nothing and grab croissants with coffee on the way to work, or drink tea with sweets instead of a balanced breakfast when you arrive at the office. If this applies to you, then try to solve the problems in the following way: think about how you can start getting up a little earlier so that you have time to cook a healthy breakfast, and not snack on the go. If early rises are definitely not for you, try preparing breakfast in advance, it will not take so much time, but in the morning you will have a healthy delicious breakfast waiting for you, and you can take time for a relaxing meal. Try to set yourself a goal - a full breakfast every day.

   If you break into junk food during the day, dropping in for lunch at the cafe closest to work, or just drinking coffee with sweets instead of a full meal, then you need to take care of a quality lunch in advance. To do this, prepare lunch in the morning or evening of the previous day and take it with you or find a healthy food cafe not far from work (or choose healthier options at a cafe).

    

   If your problem with overeating starts in the evening, when you come home tired and literally pounce on the most harmful food from your refrigerator, you also need to work on your diet. Such breakdowns can occur due to the following reasons: You do not finish eating during the day, and hunger accumulates in the evening; Your meals are incomplete, you don't think them through and eat on the go, you have too long breaks between meals and you can't cope with hunger.

   Here are some tips that might help you:

   • Do not skip meals: be sure to make full breakfasts, lunches and dinners.

   • If you get too long breaks between meals, and you experience too much hunger - try to work on the quality and quantity of food at each meal or introduce a protein-fat snack.

   • Always try to take spare options with you - healthy snacks, in case you fail to eat fully or you are overtaken by severe hunger. Pack nuts, seeds, mini sandwiches, or other healthy snacks to help you out when you need them.

    

3. The foundation of good nutrition. Proteins fats carbohydrates

   The foundation of proper nutrition is the basis on which individual characteristics are already built. Understanding the basics of healthy eating, what each meal should be and what it should consist of, is a very important skill for any person striving to be healthy.

   The first thing to remember is the mandatory attributes of a healthy diet: proteins, fats, carbohydrates. They are equally important and should be included in your daily diet. Do not rush to follow new trends, and exclude any of them from your diet without sufficient reason. Now there is indeed a lot of evidence that the elimination of one of the nutrients is the key to health and weight loss, but this is not always the case. Any diet that excludes or severely restricts one of the nutrients should be prescribed only according to indications and really fit your health situation. If you are forced to switch to keto, protein diets and other extreme diets, do not rush to agree with this. Such protocols are not suitable for everyone and can lead to health problems.

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   In the history of nutrition, we can recall many cases when certain food groups were demonized and new nutrition systems were put forward that promised to solve all your problems. One of the most memorable is the so-called fat-phobia propaganda. When fats actually became a dirty word and were accused of all mortal sins. Animal fats were called for to be completely excluded from the diet, arguing that it was the most harmful of the nutrients.

   Where did this myth come from? The history is actually very interesting. On September 23, 1955, US President Dwight Eisenhower suffered a heart attack. He insisted that this fact should not be hidden, but, on the contrary, made public and explained the details of his illness to the public. The next day, Eisenhower's attending physician, Dr. Paul Dudley White, organized a press conference in which he instructed Americans to avoid heart disease by quitting smoking and cutting down on fat and cholesterol.

   In the article that followed, White cited University of Minnesota nutritionist Ansel Keyes (whose name is no doubt familiar by now) whose theory was that an excess of saturated fat in the diet, from red meat, cheese, butter, and eggs, increased blood levels. cholesterol, which hardens inside the coronary arteries, and therefore a low-fat diet is needed for the heart. Despite the fact that there was very little actual evidence, the theory was strongly promoted, and it was firmly ingrained in the minds of the masses.

   The saddest thing in this story is that fats were often recommended to be replaced with carbohydrates. To make fat-free foods (which lost their taste without them) more palatable, they began to add a lot of sugars and starches to it. As a result, healthy saturated fats were replaced with a huge amount of empty carbohydrates and sugar - this was a profitable move for many companies.

   The policy of zhirophobia certainly did not lead to the promised results. The numbers speak for themselves: in 1950 - only 12% of Americans were obese, in 1980 - 15%, and in 2000 - already 35%. In 1980, 6% of Britons were obese, but in 20 years this number has more than tripled.

   Ultimately, a 2010 review of 21 studies found that there was no link between saturated fat and heart disease. In 2014, another review of data from 76 studies also found no link between saturated fat and heart disease.

   This story clearly shows that the exclusion from the diet of one of the most important elements is not always justified and not worth the risks. In addition, many emerging modern nutrition strategies do not always have a sufficient evidence base and demonstrative experience in the future.

    

So, we figured out that you should not completely exclude any of the most important elements if you do not have evidence for this. Now let's focus on what you need to do to keep your diet healthy and balanced.

Let's start with fat. Fats are organic compounds that are composed of esters of glycerol and fatty acids. A lot of fats are concentrated in the subcutaneous tissue and in adipose tissue, they are also found in muscle tissues and the liver. Why are fats important to us? They perform a huge number of functions in our body:

• Energy: 1 g of fat is 9 Kcal., Most of the energy supply is in fat.

• Structural: are components of membranes.

• Heat insulating and protective: subcutaneous fat has low thermal conductivity, retains heat. Fats protect internal organs from mechanical damage and fix them.

• Regulatory: sex hormones, testosterone, progesterone and corticosteroids are derivatives of cholesterol. Vitamin D, a derivative of cholesterol, plays an important role in calcium and phosphorus metabolism.

• Transport: chylomicrons, lipoproteins - transport molecules.

• Informational: participate in the system of intercellular signaling.

Fatty acids are different, they are divided according to their molecular structure. One of the characteristics of fatty acids is the degree of saturation. Allocate:

• Saturated.

• Monounsaturated.

• Polyunsaturated.

The degree of saturation of a fatty acid is determined by the number of double bonds between carbon atoms in its molecule. If all bonds in the molecule are single, then the fatty acid is classified as saturated. Fatty acids with one or more double bonds are classified as unsaturated. Monounsaturated fatty acids (MUFAs) contain one double bond; polyunsaturated fatty acids (PUFAs) contain two or more double bonds.

Now let's talk directly about the products.

Saturated fatty acids are found in:

• butter;

• animal fats;

• palm oil;

• cocoa butter;

• fat;

• coconut and ghee.

Polyunsaturated fatty acids are found in:

Omega 3:

• sardines;

• herring;

• salmon;

• pink salmon;

• horse mackerel;

• capelin;

• Rainbow trout;

• hake;

• cod;

• fish fat;

• krill oil;

• Walnut;

• soy;

• seeds;

• linseed oil, hemp oil;

• all green leafy.

Omega 6:

• sunflower oil;

• grape seed oil;

• rapeseed;

• soy;

• corn;

• cotton;

• peanut.

Monounsaturated fatty acids are found in:

Omega 9:

• olives;

• almond;

• hazelnut;

• avocado;

• olive oil;

• eggs;

• rapeseed and mustard oil.

Here are some recommendations for balancing Omega 3 and Omega 6:

1. Try to reduce your intake of omega-6s, which means limiting the consumption of foods containing high amounts of omega-6s.

   To do this, it is necessary to exclude or limit: sunflower, corn and other pro-inflammatory vegetable oils, fast food and everything that is cooked and fried in oils.

    

2. Increase your intake of animal sources of omega-3s: fish and seafood. If this is not possible, use Omega-3 supplements.

Basic principles of fat consumption:

• Physiological daily requirement: from 0.8 - 1 g/kg.

• You can thermally process food with unrefined olive oil (at low temperatures), coconut oil, ghee oil.

• Unsaturated fatty acids should be present in the diet only in an unrefined form without heat treatment.

• We need fats, you should not refuse them, even if you plan to lose weight! But it is very important from what sources you get them. Eliminate all trans fats from your diet, and fill your diet with unsaturated fatty acids and moderately saturated fatty acids.

The following essential components of a healthy diet: Carbohydrates and fiber. Carbohydrates are organic compounds found in all living organisms. Their main and best known function is to provide the body with energy. Although carbohydrates as sources of energy can be replaced by proteins and fats, nevertheless, the absence of carbohydrates in food can adversely affect health. Therefore, you should not unreasonably refuse carbohydrates and switch to rigid nutrition systems.

Carbohydrates are also different. They are divided into monosaccharides, oligosaccharides and polysaccharides. To create a healthy diet, you need to know that carbohydrates are simple and complex, and that complex ones should prevail in your diet. Now about each of them in more detail.

Simple carbohydrates are water-soluble white crystals, sweet in taste, quickly absorbed, a substrate for fermentation reactions. They have a higher glycemic index, cause jumps in insulin in the blood.

Simple carbohydrates are called monosaccharides and oligosaccharides.

Glucose, grape sugar - found in grapes, fruits, honey. It is the end product of the breakdown of complex carbohydrates in the body, it is easily fermented.

Fructose, fruit sugar - 2.5 times sweeter than glucose, does not cause an increase in insulin. Contained in honey, fruits. Worse fermentation.

Lactose (glucose + galactose), milk sugar - easily transformed into adipose tissue (used for weight gain), stimulates the growth of lactic acid bacteria in the intestine.

Maltose (glucose + glucose), malt sugar is an intermediate product of starch hydrolysis. Found in wheat, rye, malt extracts, sprouted grains.

Complex carbohydrates have a low glycemic index, do not cause insulin surges, and also have a mechanical effect on the intestines and slow down the process of moving the food bolus through the gastrointestinal tract.

Complex carbohydrates are polysaccharides. Polysaccharides are divided into homopolysaccharides and heteropolysaccharides.

Homopolysaccharides:

• Starch is the stored energy of plants. Starch digestion begins in the mouth. Contained in potatoes, cereals, pumpkin, peas.

• Glycogen is animal starch, stored energy. Synthesized during digestion (1-2 hours after ingestion of carbohydrate food), the largest amount of glycogen is stored in the form of granules in the liver cells (2/5 - 150g), in skeletal muscles (1-3%), in the heart (0.5% ).

• Cellulose (fiber) is the main component of the cell wall of higher plants, algae. It promotes the movement of food through the intestines, is broken down in the large intestine with the participation of the microbiota, and inhibits the absorption of trace elements.

• Hemicellulose - dissolves better in water and has sorption properties.

• Lignin is the matrix of plants, determines their strength, coniferous wood is the richest, and from food sources: bran, stale vegetables. It is not digested in the intestines, reduces food digestion and absorption, and is characterized by a high sorption capacity.

Heteropolysaccharides:

• Pectin is present in the intercellular space of all higher plants, most of all in fruits. It has mild sorption and chelating properties.

• Inulin is similar to starch. Contained in the underground parts of plants (most of all in Jerusalem artichoke, chicory). binds glucose, prebiotic.

Another important component for proper nutrition and healthy gastrointestinal tract is fiber. This is a food component that is not digested by the digestive enzymes of the human body, but is processed by the beneficial intestinal microflora.

Where to get fiber?

1. Starchy vegetables: potatoes; cauliflower; corn; legumes: beans, peas, chickpeas, lentils; pumpkin; radish; swede; parsley roots, celery and horseradish.

2. Non-starchy vegetables: white, red, Brussels sprouts, onions, green, bear, leek, chives; leafy salads; arugula; cucumbers; zucchini; dill; parsley; sorrel; asparagus; bell pepper; green beans and green peas; spinach; artichoke heart.

3. Resistant (resistant) starches: seeds, legumes, whole grains, greens, "late starches" (cold potatoes, rice, pasta, crackers, etc.), green bananas, potato starch, etc.

Basic principles of use:

• It is better to consume carbohydrates mainly in the first half of the day.

• The basis of the diet should consist of "complex" carbohydrates.

• It is worth limiting the use of fructose and not buying products based on it in the store.

• Free sugars: 5-10% of the daily calorie content of food, no more than 50 grams; optimal: 30-40 grams of free sugars (up to 8 teaspoons per day in all products, including dairy).

• Try to add fiber to every meal, as it makes us feel full and slows down the intake of sugar.

• Natural and softest sources of fiber: vegetables and fruits.

• If it is difficult to consume the required amount of vegetables and herbs, you can make smoothies out of them.

• The most important part of lunches and dinners: green salad!

• The best fast food is frozen vegetables, herbs and berries in your freezer.

Proteins are made up of amino acids linked together in long chains. During digestion, proteins are first broken down into amino acids. They are absorbed in the intestines and are involved in the construction of a person's own proteins. Proteins cannot be synthesized from carbohydrates or fats. At the same time, with a lack of fats or carbohydrates in the body, proteins can be used to synthesize these substances. Proteins are not deposited in the body, and when they are deficient, blood proteins (for example, antibodies) or protein structures of a number of organs and tissues are destroyed.

All proteins are formed in the cell from 20 basic amino acids and only a part of them can be synthesized by the body.

Where are proteins found?

Basic principles of protein intake:

• If you do not consume animal protein, then you need to be more careful about the composition of your diet in order to get all the necessary amino acids (for example, combine cereals and legumes).

• Legumes and cereals must be soaked in water with the addition of lemon juice.

• Proteins keep us full, so it's a good idea to add them to every meal. This way you will feel full for a longer period of time and be less prone to snacking during the day.

• Remember: the diet should be enough vegetable protein! And moderately - animal!

• In addition to the importance of getting enough protein from food, you need to consider how you absorb it. If there are problems with the assimilation - you need to solve them first.

• Physiological daily requirement: from 0.8-1 g/kg. With intense physical exertion: 1.5-2 g / kg.

Where to find bioflavonoids?

Basic principles of use:

• Fresh fruits and vegetables, in addition to fiber that is useful for us, also contain phytonutrients - biologically active substances that give them a specific, unique color, taste, smell and natural resistance to diseases.

• When you eat fruits and vegetables of different colors, you provide your body with an assortment of nutrients.

• Try to add as much color to your dishes as possible. Here you will need fruits, berries, vegetables and, of course, greens. Start adding these colors to your plate and your body will thank you.

We talked about proteins, fats and carbohydrates for proper nutrition and now it's time to learn how to distribute them throughout the day.

Breakfast: A healthy breakfast should be high in protein and fat and contain enough fiber.

So, breakfast should consist of: - Fats (up to 60%) - Proteins (20-40%) - Carbohydrates (20%)

Ideal breakfast formula: Healthy fats + Animal and vegetable proteins + Vegetables + Probiotics (coconut yogurt, fermented cabbage, vegetables, kimchi) + you can add a few tablespoons of cereal or other complex carbohydrates.

Lunch: Lunch should be substantial. When choosing products, follow the "plate rule":

Ideal formula: 1/3 plate fiber - vegetables, greens (for example, all types of cabbage, sweet potato, turnip, except potatoes) + 1⁄3 part - protein (meat, fish, seafood, legumes, seeds, nuts) + 1⁄3 part in half carbohydrates and fats.

Dinner: For dinner, it is advisable to choose light meat or fish in combination with a green salad, vegetable protein (for example, legumes, green beans) + fats (for example, dress the salad with olive oil.)

What products should be discarded at PP

We looked at healthy food options, where to get quality sources of proteins, fats and carbohydrates and how to distribute them throughout the day. But in order to eat right, you also need to know what foods to avoid. After we have included healthy foods in the diet, it's time to take some foods out of it.

Try to eliminate or at least significantly reduce the following foods:

1. Heavily processed industrial products such as fast food, store-bought baked goods and cakes. Research has linked high levels of these foods in the diet to depression, increased aggression, anxiety, and other mental illnesses. In addition, the combination of sugar + fat in products is a direct path to aging at the cellular level.

2. Refined sugar and sugar-containing semi-finished products. Try to carefully read the packaging and put the product aside if you see in the first places in its composition:

   • glucose-fructose syrup, glucose;

   • dextrose;

   • syrup;

   • fructose;

   • brown rice syrup;

   • grape and apple concentrate;

   • maltose, maltose syrup;

   • artificial fructose;

   • corn syrup, cornstarch;

   • sweeteners - aspartame, acesulfame-potassium, sorbitol, cyclamate, saccharin.

    

3. Refined oils, margarines, butter with less than 82% fat, palm oil and other modified oils in baked goods and food fat substitute - excluded).

1. Sesame, sunflower, pumpkin, safrole, camelina oils are sources of omega-6 fats. Their excessive consumption can lead to inflammatory processes in the body. Limit your consumption of these oils.

2. Dairy products - if you do not plan to eliminate them completely, try reducing their amount in the diet for a while and see for a reaction.

3. Sugary drinks - anything that has a sweet taste and liquid form is better to significantly reduce or completely eliminate. It would be more rational to eat sweet fruit or berries - this way you will get not only sugar, but also fiber.

4. Gluten. It would be wrong to consider gluten as an absolute evil, but what is definitely true - wheat flour is now too much in our diets - so trying to limit it or replace it with a more useful one would be a good decision.

What is seasonal food and why is it useful

Seasonal nutrition is the use of products corresponding to different seasons. Despite the fact that in the modern world the concept of “seasonality” is being erased, since in stores we can find almost any fruit, vegetables, berries at any time of the year, many experts continue to say that choosing seasonal products is very important for proper nutrition. There are several reasons for this:

• Seasonal products contain more vitamins: vegetables and fruits for export are harvested unripe (and therefore lacking vitamins and trace elements), and then treated with special chemicals and waxes, which are not at all useful for our body.

• The concept of "locality" is inextricably linked with the concept of "seasonality", that is, the area in which the product has grown. We can say that nature itself helps to select and accumulate exactly those substances that are necessary for people living in a particular area.

• The principle of seasonality in nutrition is also supported by Ayurveda. In Ayurvedic medicine, great importance is attached to the energy composition of food, its correspondence to the season of the year.

• All the necessary vitamins and minerals can always be found in the products that grow where you live, so there is no point in chasing exotic imported fruits, which often have a double cost.

• In a new country, the body easily adapts to local fruits and vegetables, if they are seasonal.

Proper transition to proper nutrition

We have already touched on some of the mistakes in the transition to proper nutrition. The most basic of them are a sharp change in nutrition and ignoring individual health characteristics, lifestyle and preferences.

When transitioning to proper nutrition, do not try to change everything in one day - instead, start with small changes. When you suddenly introduce a large number of new habits and changes in life and nutrition, the body falls into a state of stress and begins to resist the new regimen. As a result, breakdowns and thoughts that proper nutrition does not suit you.

Instead, start introducing changes more gently so that both you and your body have time to adapt to the new conditions and do not revolt. At the initial stage, for example, try to focus not on restrictions, but on filling the diet with useful substances. Start with the water regime, then adjust the regimen of the day and meals. Then move on to adding more healthy and wholesome foods to your diet, try to create nutrient-dense plates at every meal. And then gradually begin to remove harmful foods from food: when your diet and regimen are established, it will become much easier to give up any sweets.

Is it possible to lose weight with proper nutrition?

The issue of losing weight is a matter of balancing incoming and outgoing energy. To lose weight, you must either move more and not change your diet, or cut calories without exercise, or a combination of both.

It's worth noting that there are other factors that affect your weight besides calories, so it may not always be all about calorie balance. Overweight can be affected by health problems and multiple deficiencies and insulin resistance and thyroid problems and much more. Therefore, before starting to lose weight, the best option would be to diagnose your body and contact a specialist for explanations.

Healthy food menu for the week

Recipes for proper nutrition

Simple recipes for proper nutrition

Ingredients:

• avocado

• eggs

• greens

• corn

• salt pepper

Cooking method:

1. Wash avocado, cut in half, remove pit.

2. Use a spoon to remove some of the pulp from the middle.

3. Mix the rest of the ingredients, fill the avocado halves with the mixture.

4. Send to preheated oven: 180°C for 20-25 minutes.

Ingredients:

• Buckwheat 100 grams

• String beans 350 grams

• Purple cabbage - to taste

• Avocado 1 pc.

• Carrot 1 pc.

• Fresh ginger 1 cm.

• Sesame oil

• Soy sauce

• White wine vinegar (1 tablespoon)

• Flax and sesame seeds (soaked)

Cooking method:

1. Soak buckwheat and beans for several hours. Boil until done.

2. Finely chop the cabbage, season with soy sauce.

3. Cut carrots and avocados.

4. Mix for dressing oil, vinegar, grated ginger.

5. Put all the ingredients in one bowl, pour over the dressing and sprinkle with seeds.

Ingredients:

• Green beans fresh or frozen 500 grams.

• Coconut cream 200 ml.

• Garlic 3 cloves.

• Himalayan salt.

• Ghee or coconut oil.

• Seasonings (turmeric, cardamom, cloves, pepper mixture).

Cooking method:

1. Melt a small amount of coconut oil in a frying pan, add garlic and spices passed through a press. Fry until a bright aroma appears.

2. Pour the beans into the pan, lightly fry for 1-2 minutes, then add the cream and simmer until tender.

3. Serve on the table after sprinkling finely chopped greens on top.

Why you need to eat right. Consequences of malnutrition.

Proper nutrition based on healthy foods is one of the most important factors in helping us to stay healthy and active. Improper nutrition, in turn, also has a strong effect on the body - only that's completely the opposite.

In the short term, poor nutrition can contribute to stress, tiredness, and fatigue, and over time, it can put you at risk for certain diseases and other health problems, such as:

• overweight or obesity;

• caries;

• high blood pressure;

• high cholesterol;

• heart disease and stroke;

• type 2 diabetes;

• osteoporosis;

• some types of cancer;

• depression;

• eating disorders.

Bad eating habits can really become a health problem because nutrition and diet affect how you feel, look, think and act. A poor diet, lack of diet and a large amount of irrational foods in the diet leads to a decrease in vitality, a slower ability to solve problems, poor health and an increased risk of certain diseases.

If you want to stay healthy, energetic and beautiful as long as possible, pay attention to your diet. Start with small steps now and you will notice the first changes very soon!