It's Eating Well: The Basics Of Good Nutrition

Dean Rouseberg Author: Dean Rouseberg Time for reading: ~5 minutes Last Updated: November 14, 2022
It's Eating Well: The Basics Of Good Nutrition

The quality of food largely determines the quality of life. What and how we eat depends on our well-being, appearance and - ultimately - the ability to reach life's peaks and roll down mountains.

The quality of food largely determines the quality of life. What and how we eat depends on our well-being, appearance and - ultimately - the ability to reach life's peaks and roll down mountains. The famous nutritionist Halyna Nezgorovova kindly agreed to prepare for us a series of materials devoted to healthy eating habits. This article will talk about the basics of proper nutrition. In the following - about optimal nutrition for men, about mistakes in food matters, as well as about nutrition ecology.

In matters of nutrition, an individual approach is very important. There is no one-size-fits-all diet. Here you need to take into account a lot of nuances, including age, intensity of physical and mental activity, gender, climate, traditions, individual preferences, the presence of diseases and much more. Some people feel great by constantly eating meat, while others prefer vegetarian cuisine. But still, there is some universal basis of healthy eating.

First of all, the number of calories used must meet the needs - you can't overeat. Vegetables, legumes, whole grains or cereals, fruits, berries, nuts, seeds, meat, butter, eggs, dairy and fermented milk products should be present in the diet every day.

Secondly, it is necessary to avoid foods with a large amount of fat, salt, and sugar. It is better for people over forty to give up sugar altogether.

 
Rhythm

It is advisable to eat regularly, at regular intervals, at least three times a day. Although, on the other hand, sometimes it is useful to skip one meal, for example, lunch or dinner. Mild stress that occurs in the body at the same time stimulates metabolism and contributes to longevity. This is a proven fact. The so-called intermittent fasting promotes renewal and cleansing of the body at the cellular level. But this does not apply to children, elderly and sick people. And, of course, such fasting should not be a daily practice. It is also very useful to sometimes resort to the so-called mono-diet, when during the whole day you consume one product, for example, kefir or herbal decoctions. It is better to do it on a day off.

 
We change habits

When preparing food, it is better to use baking, stewing, grilling, steaming. At the same time, it is better to refuse frying altogether. This is a very important point. Fried foods contain carcinogens - substances that contribute to the development of cancer and accelerate the aging process of the body. Giving up fried foods is not so difficult - it's a matter of habit. Taste buds adapt to healthy food, and very soon you will start to enjoy it. A good example is when a person stops adding sugar to tea or coffee. After some time, she cannot imagine how it is possible to drink these drinks with sugar, the sweetness is already unpleasant. That is, after a certain time, the desire to eat unhealthy food goes away. Especially when you see the result: you will look better and feel better. By the way, you can not drink coffee on an empty stomach, nor immediately after a meal. Optimally - about 40 minutes after a meal. Coffee has a stimulating effect, and food should be allowed to be digested calmly. In addition, if you eat meat and drink it with coffee or strong tea, the iron contained in meat, which is very important for the formation of hemoglobin, will not be absorbed.

Bread

As for bread, there is no special need to use it. Everything useful that can be obtained from bread, we can obtain from cereals. Moreover, the vast majority of modern types of bread are harmful. Such popular types as loaf, Ukrainian bread are unfit for food. The quality of the grain used in their preparation has changed dramatically. They no longer contain the set of nutritional components that were contained in it ten years ago.

 
 

If you already buy bread, then whole grain, yeast-free. Good bread with bran, buckwheat, as well as pita bread. Now it is generally difficult to calculate how many vitamins and minerals are in a product, since we are still using data from the 1990s. But the products we eat now are significantly different from those we used to eat. Eating an apple, we expect to get a certain amount of vitamins, but we can get half as much.

Ration
 

Let's dwell in more detail on the diet for healthy eating. It is very important to have fresh vegetables. It is desirable to eat about four servings of vegetable dishes per day, and you should try to diversify their composition as much as possible. Note that vegetable juice does not replace vegetables - it does not contain such an important component as fiber. And don't be afraid of nitrates. The benefits of fresh vegetables are much greater than the possible harm from substances that will still be excreted by the liver. Legumes - peas, beans, chickpeas - should be eaten at least one portion a day, about one hundred grams. Berries and fruits - at least 300 grams per day. Preferably in the first half of the day, especially if they are sweet. Again, fruit juice is not a substitute for the fruit itself. Moreover, it is desirable to drink no more than 200 grams of juice, that is, not even a full glass. The juice contains a lot of fructose. And its consumption should be strictly limited. After all, it is the same sugar. And frequent use of sugar leads to obesity, diabetes, fatty liver disease, hypertension, which, in turn, threatens heart attack or stroke.

 

As for refined sugar, it is absolutely impossible to use it. It is poison. This fact has been proven in the course of serious scientific research. Sugar is the cause of many diseases. Porridge is also an important component of the daily diet. It is necessary to consume about one hundred grams per day. But products made from high-grade flour are unacceptable, especially on yeast. Nuts and seeds are also mandatory in the diet - about two tablespoons per day. Fermented milk products are also important, preferably low-fat.

It is very useful to infuse flax or chia seeds in kefir in the evening to drink in the morning. Chicken eggs have long been on the black list of nutritionists. But it has been proven that their use does not lead to an increase in cholesterol in the blood. Moreover, this product is very useful. If there is no allergic reaction to protein, eat at least one egg a day. It is advisable to eat fish about three times a week. Give preference to sea fish, but not red varieties - as a rule, it is grown in inappropriate conditions.

And, finally, it is extremely important to provide the body with a sufficient amount of clean water. It is necessary to drink approximately 30 milliliters per kilogram of body weight. I will talk about how to protect yourself when choosing drinking water in one of the following materials on food ecology.

Text: Halyna Nezgorovova, gastroenterologist-nutritionist, candidate of medical sciences, consultant of the "Borys" clinic, expert of the "Breakfast with "1+1" program (heading "Dietist's advice")

 

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