Eating healthy is fashionable now. In all social networks Proper nutrition is promoted as the basis of a healthy lifestyle. But due to the large amount of information, often contradictory, people have an inaccurate understanding of how to eat properly. In this article we will talk about what is actually considered proper nutrition, and also dispel the most common myths associated with this concept

The essence of proper nutrition and what it gives

Food is an integral part of our life. But in lately we began to forget why we actually eat. Food has become for humans not a way to prolong life, but a pleasure for which one can sacrifice one’s health. Most people for a long time They don’t even suspect that food is literally killing them from the inside and they look for the causes of their diseases in anything but food. Meanwhile, so-called unhealthy food can become not a source of life for a person, but a means of painful death.

In the age of fast food, sedentary lifestyle life, carcinogens, flavor enhancers, all kinds of preservatives, it is very important to know the basics proper nutrition to live a long and happy life.

Proper nutrition involves more than just certain rules, relating to what can and cannot be eaten, but also the entire way of life of a person. Everything matters here: the time of eating, the quality of the food, the characteristics of the food, the methods of preparation.

There are many reasons why people switch to healthy eating. Here are just the most common of them:

• After long-term illnesses, when the body is exhausted and needs a gentle diet.
• Some use proper nutrition to gain weight because they are underweight.
• Most people who practice yoga on a professional level adhere to the basics of proper nutrition or are even vegetarians.
• Athletes know that proper nutrition is considered an important component wellness, strength and vigor.

If you want to stick to proper nutrition, you must follow these recommendations:

1. Eat vegetables and fruits daily. These foods contain a large amount of vitamins and minerals, so they must be eaten with proper nutrition. In addition, they contain fiber, which performs important functions: removes toxins from the body, reduces cholesterol and blood sugar levels, coats the intestinal walls with mucus, which prevents the development of many diseases, maintains the intestinal microflora in proper condition, removes everything “unnecessary” from intestines.
2. Drink plenty of water. Water is a participant in many processes in the body. Its deficiency is the cause of dehydration, and, consequently, poor health. Also, a lack of water in the body leads to premature aging of the skin of the face, neck, and body. People often wonder “what to drink when eating right,” not realizing that the best drink is ordinary water. But it is better to avoid coffee and strong tea: these drinks excite the nervous system and can lead to insomnia.
3. Remove simple carbohydrates from your diet. Simple carbohydrates include: all foods that contain flour and sugar. In other words, everything that brings us pleasure for a short period of time, but at the same time has a bad effect on our figure and causes addiction (cakes, ice cream, pastries, sweets, fast foods, carbonated drinks, etc.). Whatever happens nervous breakdown, during the first time of learning what you can eat on a healthy diet, and what it is better to abstain from, you can allow yourself small indulgences in the form of a couple of pieces of chocolate or one cake every 3-4 days.
4. Have cereal for breakfast. Oatmeal, rice, buckwheat, pearl barley - all these porridges are ideal for breakfast. But they should be cooked in water and without oil. If this combination seems bland to you, you can add dried fruits or fresh fruits and berries to the porridge. It is also allowed to add natural honey to dishes.
5. You should always eat at the same time. You need to eat a healthy diet at least five times a day. In addition to three main nutritious meals, there should be snacks (nuts, fruits, fermented milk products). In this case, food must be chewed thoroughly.
6. Avoid alcohol and smoking. Bad habits are not compatible with a healthy lifestyle, so if your goal is to get healthier, then you should give up smoking and alcohol.
7. Steam it. Fried food is difficult to digest, so it is better to steam it. So it will not cause discomfort in the intestines.
8. Eat fresh food. No need to prepare food in advance. Fresh food is much healthier and tastier.
9. Lead an active lifestyle. All calories eaten during the day must be used up, otherwise they will be deposited in the most unexpected places as fat. To prevent this from happening, you should walk more fresh air, swim in the pool, and do exercises daily.
10. The diet should be varied. If possible, create a menu for yourself a few days in advance and stick to the plan.

Proper nutrition: what to cook for dinner?

Coming up with dishes for breakfast and lunch is usually easier than for dinner. Especially for those who don’t know what they can eat for dinner if they eat properly, we have prepared several simple options:

• steamed lean fish with rice or vegetables;
• boiled or fried in a pan without oil chicken breast With vegetable salad, seasoned with vegetable oil;
• two-egg omelette cooked without oil;
• steamed fish cutlets.

There is no strict time for dinner, because each person’s lifestyle is different. But all doctors agree that the last meal should be three hours before bedtime. This is necessary so that the body rests and does not work during sleep.

If we talk about the serving size for dinner, then the ideal option is one containing no more than 500 calories. Of course, counting calories is not the easiest task, so you can limit yourself only to your own feelings and leave the table with a slight feeling of malnutrition.

Celebrities who eat healthy

Victoria Bonya

Every year Victoria Bonya only gets prettier. And this is the merit not only of the expensive cosmetic products that she uses, but also the right image life. On her social network pages, she often publishes photos of herself actively involved in sports. Healthy food is also part of Victoria Boni's life. Vegetables and fruits always occupy an important place in her diet.

Yana Rudkovskaya

Not long ago Yana gave birth to a son. Many media outlets wrote about how quickly Yana got into shape after giving birth. But there is nothing surprising here. From the photographs posted on social networks, one can conclude that Yana Rudkovskaya is leading active image life and eating right.

Myth No. 1 You need to completely eliminate fats from your diet.

Excess fats are indeed harmful, but they cannot be completely excluded from the diet. Fats contain vitamins and fatty acids that the body needs to ensure normal functioning. Proper nutrition includes vegetable and animal fats.

Myth No. 2 You must eat a bowl of soup every day

Soups are healthy only if they are prepared in accordance with all recommendations for proper nutrition. Fatty broth in combination with vegetables and cereals can harm our body. In addition, the soup thins out gastric juice. Many scientists claim that it slows down digestion. Therefore, it is better to eat soup as a separate dish, and not as an addition to the main dish.

Myth #3 Diet soda is healthy

There are now a lot of carbonated drinks on store shelves labeled “0 calories.” However, this does not mean that the product is dietary and safe for health. Often these drinks contain much more harmful substances. In addition, sweet carbonated water causes addiction, which is very difficult to cope with.

Myth No. 4 Fresh vegetables and fruits contain more vitamins than frozen ones

IN winter time vegetables and fruits are expensive. At the same time, frozen foods retain all vitamins and minerals. That is why most adherents of proper nutrition know that freezing vegetables in the summer is great way provide for yourself healthy products in winter.

Myth #5: Healthy food is expensive.

This can only be said by those who have never followed the principles of proper nutrition in their lives. Healthy food can be quite affordable if you shop wisely. Firstly, you shouldn’t buy everything labeled “organic food”. This is just a marketing ploy; such products are not always harmless. Secondly, it should be understood that greatest benefit simple food brings the body - cereals, vegetables, seasonal fruits. And it costs no more than a piece of fatty pork or a snack at a fast food cafe.

Eating healthy is easier than it seems. Armed with knowledge, you will be almost there. If healthy eating for you is not a sacrifice, but an opportunity to improve your life, then you are already close to the goal. You don't need anyone to tell you all the benefits that giving up burgers and donuts will bring you. You need to know how it is done and from this article you can get some insight into healthy living.

Steps

Part 1

Choose the right carbohydrates. Simple carbohydrates, such as those found in sugar and flour, are quickly absorbed by the body's digestive system. This results in an excess of carbohydrates, and your body releases huge amounts of insulin to cope with this excess. Consume these foods in moderation. On the other hand, complex carbohydrates are absorbed slowly by the body. They are found in whole grain flour, strong vegetables, oatmeal and unprocessed grains such as brown rice. These foods tend to contain more vitamins and other nutrients that are beneficial to the body, and they also contain more fiber (which helps the digestive system function properly).

• Consider eating green leafy vegetables such as kale, collards, mustard greens, and chard. They contain a huge amount of nutrients and will quickly make you feel full. Make a simple sauté with olive oil, garlic and a pinch of salt and pepper for an unexpectedly delicious and very nutritious dish.
• Choose bran bread (gray bread) and wholemeal pasta instead of "normal" ones. pasta. Processed carbohydrates, such as those in white bread, are more difficult to extract nutrients from, so they provide more empty calories.

1. Eat more lean, protein-rich foods. Try to get between 10% and 35% of your calories from protein foods each day. Proteins help you build muscle mass and give you energy that will last you the whole day. Some sources of healthy proteins:

   • Lean fish such as flounder, halibut, cod, perch
   • Lean poultry meat such as chicken or duck breast
   • Legumes and soy products(edamame, tofu)
   • Nuts, such as almonds

2. Know the difference between good and bad fats. For your body to function properly, you need to eat fat. However, you need to choose the right types fat Here you will find a little help.

   • Monone saturated fats and omega 3 fatty acids are healthy fats you can try to consume regularly. They will help reduce the level of "bad cholesterol" in your body, increasing the level of " good cholesterol". Foods rich fatty acids, this is olive oil, nuts, fish oil And various oils from seeds. By adding these "healthy" fats to your weekly diet, you will reduce your cholesterol levels and risk cardiovascular diseases
   • Avoid trans and saturated fats. Trans fats are a type of unsaturated fat that is found ubiquitously in food products, subjected technological processing. Eating such fats increases the risk of cardiovascular disease. Read the labels of the foods you eat and look for anything “hydrogenated” in the ingredient list.

3. Stock up on especially nutritious foods. So-called superfoods may have misleading names, but some are actually incredibly healthy and nutritious. Superfoods can fight cardiovascular disease, lower cholesterol and even improve your mood. Here are just a few of them:

   Watch your salt intake. Although people need salt in moderation, too much salt can lead to increased blood pressure, osteoporosis and excess stomach acid. Use salt in moderation and always look for products labeled " reduced content sodium".

   Practice moderation. Don't overuse any one food or type of food. Instead, try to vary your diet so that you eat a little of everything in moderation.

   • Some people have no problem giving up meat, sugar, alcohol or other foods. However, most people give up something, but after a while they can’t stand it and return to their old habits. Try to avoid this vicious circle of 'abstinence-gluttony' by allowing yourself a little "weakness" from time to time. For example, if you want to reduce your sugar intake, indulge in one dessert on Friday night and avoid sweets the rest of the time. Knowing that there is a break in your diet ahead of you, it will be easier for you to survive the rest of the days.

4. Avoid fast food. We all know that fast food is "bad" for our health. And yet, it remains a staple in far too many people's weekly diets. Firstly, fast food is often fried food, which is also oversalted. Add sugary drinks and fries, and your lunch will easily exceed your caloric intake for the day. And to top it all off, the fats found in fast food are usually trans fats, the most harmful of all.

   You can have an occasional glass of beer or wine, but try to avoid more than that. Adults who drank a glass of beer or wine with lunch were found to have positive influence on general condition health, including improving memory, reducing bacterial infections and even increased estrogen levels. Unfortunately, what is good in small quantities can be destructive in large quantities. More than two alcoholic drinks per day will probably harm your health.

Part 3

Adopt a healthy relationship with food. Take a critical look at your eating habits. Do you eat more when you're stressed? Do you deny yourself food to feel like you're in control? Try to determine if you have an unhealthy emotional connection with food. If so, here are a few steps to think about:

Determine how many calories your body needs to function normally. This amount can vary greatly depending on your metabolism and how physically active you are. Generally, the more muscle mass you have, the more calories you need to consume to function properly. Otherwise, your body will begin to break down muscle tissue to get energy.

• If you're the type of person who puts on 10 pounds just by smelling pizza, then your daily diet should include about 2,000 calories if you're a man and 1,500 calories if you're a woman. Your body weight also plays a role here—people who are naturally larger consume more calories, while smaller people consume fewer.
• If you are the type of person who can eat without gaining... extra pounds, or you are physically active, maybe you should improve daily use calories by 1000-2000 for men and slightly less for women.

1. Don't skip breakfast. Many people do this because they think they'll lose a pound or two, or because they simply aren't hungry in the morning. Although the scientific evidence is not yet conclusive, there are many reasons why you shouldn't skip what some call "the most important meal of the day."

   Eat slowly. Have you ever wolfed down a huge meal, feeling good right away, only to feel like you were going to explode 15 minutes later? This happens because it takes a while for your stomach to tell your brain that it is full. Eating food slowly will help you get rid of this problem. This way, by the time the signal is received and you feel full, you won't eat too much extra.

   • Take breaks of 5-10 minutes between dishes. Chew 20-30 times each time before swallowing food.
   • Drink a full glass of water with meals. Small pauses to swallow will slow down your food intake and help you feel full faster.

2. Eat five times a day. You might want to think about three full meals a day (breakfast, lunch and dinner) with snacks in between. This way, you'll eat less at a time, giving your body a more easily digestible amount of food each time and maintaining your blood sugar levels, avoiding situations where you go six hours without food.

• Products labeled as "low fat" or "sugar free" contain more chemicals. More often than simpler composition product, the more useful it is. For example, squeezed with my own hands Orange juice healthier than store bought. Even if the package says “does not contain fat.” If you make juice at home, you know exactly what it will contain without relying on the label to tell the truth.
• Always carry water with you. Try to drink water instead of soft drinks and other drinks with different tastes. A proven rule is to drink half your weight in ounces per day.
• Don't go grocery shopping on an empty stomach, this will help you concentrate on your grocery list without buying anything unnecessary.
• Try to gradually reduce your consumption of fast food and other unhealthy foods, and after a month you will not be able to imagine how you ate it.
• Avoid processed foods. They are not natural and therefore are more difficult for your body to break down, which means they will sit in your intestines, causing you to feel bloated and lethargic. Eat unprocessed, fresh fruits and vegetables, brown rice, durum wheat pasta and so on.
• Low-fat yogurt makes a great snack, and beneficial bacteria, contained in it, will help get rid of intestinal problems.
• Be patient. You won't achieve instant cholesterol or weight loss or increased energy. You need to give changes to your diet time to produce the desired results. You will probably feel changes within a few weeks.
• Drink water instead of soft drinks and alcohol.
• Drink unsweetened tea - it's about 3 calories per liter.
• Consider eating organic food. Organic products are produced without the use of many harmful chemicals or other hazardous substances. Organic food is not only good for you, but also for environment! The production of other products can have a very bad impact on the environment.
• Use extra virgin olive oil when cooking. It's purer and better for your heart than other varieties. olive oil. The darker it is, the better. Additionally, "light" olive oil contains the same amount of calories as extra virgin olive oil - the definition of "light" refers to the intensity of color and flavor. Contrary to initial belief, soybean and canola oils are not as healthy. In fact, they stimulate the production and storage of fat.
• Eating healthy will give you some health benefits, but you won't achieve all the benefits of a healthy lifestyle if you aren't physically active. Sports exercises don't have to be strenuous, you don't even have to sweat. Just a 30-minute walk four times a week will greatly improve your health. Start small if you haven't already.
• Read labels carefully. What may seem healthy or “low in calories” may contain a ton of artificial ingredients that can wreak havoc on your health and metabolism.
• Eat carrots! This helps a lot - if you have a salty craving, carrots will help you overcome that. Just cut it into strips and chew.
• Pay close attention to the nutritional proportions in the Food Pyramid and make sure you follow these rules strictly to ensure you get all the nutrients you need.
• Try to chew longer. This will give your body more time to digest food and absorb nutrients.
• If you can't stop eating processed food, try eating a salad.
• If you find yourself craving junk foods, it may mean your body needs some nutrients and minerals, so choose a healthier alternative like fruits or vegetables to curb your junk food cravings.
• If you have trouble giving up junk food easily, try eating green salads. They may be an excellent replacement chocolate bars and other highly processed foods. Also, instead of iceberg lettuce and lettuce, try eating spinach and other leafy vegetables such as kale and kale.
• Try not to buy too much junk food because it will make you crave it.
• When choosing yogurt, it is better to choose natural one, this will be the best option.
• Read the labels on all the foods you eat. Don't buy something just because it says "healthy." Many companies try to pass off their products as healthy when they may contain hydrogenated fats, trans fats and hidden sweeteners. best way learn more about the product. The label has almost all the information you will ever need about a product. If you are trying to lose weight, try to choose low calorie foods. If you want to gain weight for some sport or something like that, choose high-calorie foods. But remember that excess calories, deficiency physical activity, overeating can make you obese.
• Nutritious food has a very good influence on brain activity. Just food for thought.
• While eating healthy is good, it is a little more complicated. Avoid fasting for the purpose of losing weight. It's much more harmful than it is nutritious food three times a day. Additionally, hydrogenated foods such as margarine are bad for your health. If you're looking for a healthier alternative, try natural oil or honey
• Make sure you don't have a warehouse at home harmful products that will tempt you. Give away or throw away foods you shouldn't eat. You can't eat what you don't have! And don't re-buy what you threw away!
• If you eat more calories than your body needs each day, your body will store the excess as fat. This is a mistake many people make when it comes to weight loss. No matter how much you exercise, overeating will lead to weight gain. In industrialized countries this overweight not needed in the body. We are no longer hunter/gatherers. Your next meal is no further than the nearest grocery store (assuming you live in the city or suburbs) and we don't need extra energy reserves to last us until next appointment food.

Warnings

• Any drastic change to your diet can cause stomach upset, so try eating more dark green leafy vegetables and other fiber-rich foods. It will take one to two weeks for your digestive system to adjust, but if it doesn't, consult your doctor. (Other good sources fiber: flaxseeds, psyllium husks, whole grains, fruits and vegetables and beans. Remember, you can always check nutritional properties product to understand how much fiber it contains and calculate how it fits into your daily ration. In the case of fresh, unpackaged products, information about nutrients can be found on the Internet; Although, fresh vegetables and fruits are unlikely to harm you!)
• There is fierce debate in medical circles about the health benefits of organic food. Some believe that chemicals in traditional products are as safe and healthy as expensive organic substitutes. Proponents of organic food products prove the opposite. But everyone agrees that organic foods contain just as many calories as their non-organic equivalents. So even if you eat organic food, make sure you watch your calorie intake.

We all know the importance of maintaining our health. After all, this resource is not limitless and every year it gradually makes itself felt. Despite awareness of the importance, most people begin to think about maintaining a healthy lifestyle only after the body is threatened.

It doesn’t matter whether you set out to improve your health while still strong man, or after you have left the doctor’s office, all the information below will allow you to radically change your life.

A healthy lifestyle and nutrition - what do they lead to?

Before you become familiar with the correct diet and measures aimed at strengthening the body, you should emphasize for yourself the benefits that a healthy lifestyle generously bestows on a person.

Improved body function

In less than a month, a person leading a healthy lifestyle will feel dramatic changes (of a positive nature, of course) in the work of their internal organs. Digestion will occur without interruptions, breathing will become easy, and the whole body will feel light. With this sense of self, you want to live every day with benefit!

Changes in personal life

A person who follows the path of a healthy lifestyle will be pleasantly surprised increased attention from the opposite sex.

It is not at all surprising, because a healthy individual is the personification of beauty, strength and cheerfulness.

As for your sex life, there will be pleasant changes here too.

Career success

IN healthy body- healthy mind. And he, in turn, is the key to prosperity and happiness. An individual who maintains clarity of mind and purity of body is hardworking, energetic, and constantly generates new ideas. This allows him to reach new steps on the career ladder.

Back to youth again!

Not only the mood and energy level with a healthy lifestyle become similar to those that prevail in adolescents, but also their appearance. The person seems to be getting younger before our eyes. His skin becomes smoother and wrinkles disappear. Hair takes on a look similar to what is shown in television shampoo advertisements. The eyes radiate the light of life.

The risk of getting sick decreases

This is not just about improving immune system, excluding the occurrence of acute respiratory viral infections and acute respiratory infections, but also a percentage reduction in the likelihood of developing oncological diseases in the future.

Many people believe that to maintain a healthy lifestyle, it is enough to give up bad habits and sometimes eat foods enriched with vitamins. In fact, for a complete healthy life necessary:

• stop drinking alcohol;
• eliminate tobacco products from your life;
• Eat a healthy diet every day;
• visit the fitness room, go jogging and periodically walk in the fresh air;
• instill in yourself the habit of thinking positively.

If at first compliance with these rules seems difficult, then in the process it develops into a habit. And its strong consolidation in a person’s life occurs with the help of pleasant results that will not take long to arrive.

What makes up a healthy diet?

There is no point in listing the dishes that should be included in the daily diet. It is better to identify the main substances contained in certain products and formulate rules for their intake.

Water

Our body consists of more than 80% of it, which means it requires a mandatory replenishment of H2O. You should drink at least 1.5 liters of water every day.

Proteins and minerals

These microelements are the building blocks for building cellular material. Their high content in products is extremely necessary.

Fats and carbohydrates

Provides a person with energy for both labor activity and for sports.

Groups of vitamins and microelements

Responsible for metabolism. Naturally, food consumed daily should be enriched with beneficial microelements and vitamins.

If with the basic substances required for full life man, everything is clear, it’s time to familiarize yourself with the balanced nutrition menu.

1. Breakfast - no more than 25% carbohydrates, fats and fiber. The best option will be eating porridge and fruits.
2. Lunch – no more than 35% proteins and carbohydrates. It is necessary to include meat (chicken or beef) and vegetables in your daily meals.
3. Dinner – up to 25% fats, carbohydrates and proteins. Vegetables and fruits, meat, cereals.

Don't forget about dairy products. It is especially important to drink 1 glass of kefir or yogurt before going to bed. This helps improve the functioning of the gastrointestinal tract during sleep.

Diet for men

A properly formulated diet for males is not only about maintaining ability to work, but also about preventing various types of pathologies. When choosing products, you need to focus on the following points:

Less carbs

Although these substances are a source of energy, their excess leads to the accumulation of adipose tissue. The choice must be made in favor of complex carbohydrates, such as:

• flakes;
• porridge;
• wholemeal bread;

Regarding simple carbohydrates, then products containing them must be excluded from the daily diet. This

• bakery;
• wheat flour bread;
• confectionery.

You should not eat fast food.

Measure of fat consumption

A man's diet should contain unsaturated fatty acids:

• omega-3 (fish);
• omega-6 (chicken, nuts);
• monosaturated fats (avocado, meat, olives);
• long-chain saturated fats (eggs, cheeses).

There is an opinion that in order to maintain slim figure You must completely stop eating fat. In fact, fats should be present in the diet, but in moderation!

More protein

Unlike female body, male needs large quantities squirrel. It is especially important to consume foods enriched with this substance for those who want to build muscle mass. Replenish your daily diet with the following products:

• eggs;
• nuts;
• lean meats;
• dairy products.

A complete intake of protein into the body helps improve the quality of seminal fluid and also increases performance.

Fiber, vitamins and minerals

To saturate your body with useful substances, you need to include in your diet:

• vegetables;
• fruits;
• cereals

Don't forget about the presence of greens in your dishes.

Selection of products for women

The daily diet of a representative of the fair sex who wants to maintain a healthy lifestyle should include:

• vegetables and fruits that enrich the body with vitamins and beneficial microelements;
• cereals and grains that help remove waste and toxins from the body;
• meat and fish, allowing to normalize physical activity protein, but daily intake should not exceed 100 grams;
• fermented milk products that provide healthy intestinal microflora;
• nuts, beans and seeds, filling the body's cells with dietary fiber.

A woman who cares about her health should not forget to drink at least 1.5 liters of still water per day.

We don't ignore children

The child's body requires good nutrition, therefore care should be taken to daily diet The following products were present:

• porridge;
• eggs;
• boiled fish;
• meat (no more than 100 grams);
• bread;
• dried fruits;
• nuts;
• vegetables;
• fruits;
• dairy and fermented milk products;
• rose hip;
• freshly squeezed juice;
• broth (fish or meat).

In no case should we forget about the availability of hot dishes.

The benefits of proteins, fats and complex carbohydrates

Of all the substances entering the body, the ones listed below are especially noteworthy.

Squirrels

Muscle tissue, internal organs and skin are composed of proteins, so it is extremely important that the body receives proper nutrition every day with foods rich in this substance.

Fats

These substances serve as a source of energy. They also promote the absorption of certain groups of vitamins.

Fats can be either vegetable or animal.

Vegetable fats not only do not contain cholesterol, but also promote its removal from the body. They help the intestines perform their function better and also promote bile secretion.

As for animal fats, they do not provide any benefit to the body; it is advisable to limit their consumption to a minimum.

Carbohydrates

These substances contribute not only to energy production, but also to proper functioning. digestive system. Particularly noteworthy is the group of complex carbohydrates, whose tasks include:

• providing the body with micronutrients and vitamins;
• sugar retention;
• energy production;
• cleansing the body.

TO complex carbohydrates These include starch, insulin, cellulose and glycogen.

How to eat to be healthy

Based on the above, we can derive “golden rules” that will provide a person with colossal health and good mood. You should:

Do not forget that proper nutrition will not have the desired effect if you do not follow the regimen and appropriate dosages.

How many times a day should you eat

In order for a healthy diet to give decent results, you need to adhere to a meal plan.

1. Athletes should eat every 3 hours, since muscle tissue requires constant replenishment of proteins.
2. An ordinary person who does not pursue the goal of gaining muscle, but simply wants to maintain proper diet, must eat at least 4 times: breakfast, lunch, dinner and late dinner.
3. Children can resort to frequent appointments food if the portions are medium in size.

When including fruits in your diet, you should not overeat them. Research shows that to fully obtain vitamins, it is enough to eat 1 apple or 1 orange per day.

How to eat properly

In order to lead a healthy lifestyle, it is important to know the rules of eating:

1. You can't skip breakfast.
2. You should eat slowly.
3. Eating should happen often, but little by little.
4. Each meal should be accompanied by drinking 250 ml of water.
5. It is necessary to maintain a middle ground between overeating and satiety.

If a person plays sports, then the last meal should occur no later than 1 hour before bedtime, for other people - 3 hours.

Best time to eat

You should not be guided by the feeling of hunger when eating. It is important to stick to the schedule, so the body gets used to the regimen and dosage. Approximate time to saturate the body:

• 6.00 - 7.00. -first breakfast;
• 9.00 - 10.00. -lunch;
• 13.00 - 14.00. -dinner;
• 16.00 - 17.00. - afternoon snack;
• 19.00-20.00. -dinner.

If you suddenly develop an appetite during the interval, you should not disrupt your schedule and resort to eating. It is enough to allow yourself a small snack of an apple or an orange. A glass of kefir will be enough to satisfy your hunger.

What to do after eating

Many people who want to maintain a healthy lifestyle make the mistake of spending the wrong time after eating. This:

• physical activity;
• smoking;
• tea party;
• bath.

After breakfast, lunch or dinner you should:

• rest (but not sleep);
• communicate with loved ones;
• drink a glass warm water which will improve the digestion process.

It is advisable to loosen the belt after eating, as this will cause constriction on a full stomach.

Fasting days

There are constant discussions about the benefits and harms of such days in the circles of healthy lifestyle supporters.

To determine the acceptability or unacceptability of such activities, you should familiarize yourself with the advantages and disadvantages.

Positive properties:

• cleansing the body;
• adaptation to the transition to proper nutrition;
• normalization of metabolism.

Many people confuse a fasting day with fasting. It's important to remember that this event should be accompanied by 1-2 small meals a day - fruits, cottage cheese or vegetables. And you should not spend a fasting day for more than 1 day.

Negatives:

• muscle tissue dystrophy;
• worsening of the disease of internal organs (if any);
• metabolic failure.

Harm fasting days is possible only if they are carried out frequently. If you resort to cleansing the body once a month, then such an event will only have a positive effect on the body.

Conclusion

Maintaining a healthy lifestyle not only has a positive effect on well-being and mood, but also contributes to the prevention dangerous diseases. Statistics show that people who follow a healthy lifestyle are less susceptible to developing cancer.

It is important to remember that this lifestyle implies consistency. Those who take this path for the first time will not achieve results. short term. A healthy lifestyle should become a person’s eternal companion!