How to eat right to stay he althy?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

At a young age and with a he althy body, few people ask themselves the question of rationalizing their diet and imposing restrictions on harmful foods that favorably differ in taste from he althy ones. People begin to set themselves the task of how to eat right every day and, most importantly, to keep positions once taken, people begin when they discover that they have formed he alth problems. It is very simple to avoid this and prevent pathologies associated with a violation of food culture. But you need to start working on yourself right now, with the study of tips on how to eat right.

Common nutritional errors

Sooner or later, but a person's he alth begins to mirror his taste preferences. An experienced nutritionist needs only one look at the client who turned to him for help to determine the type of food trap in which the unfortunate person finds himself. There are 5 of them in total, and all of them are social stereotypes, destroying which means freeing yourself for a he althy lifestyle.

These are"traps":

• "squeezing" the entire daily diet into three meals;
• incorrect calculation of calories;
• irrational consumption and replenishment of energy;
• no dinner or "six hour barrier";
• avoiding fat in the diet.

And one more piece of advice for those who want to learn how to eat right and without compromising he alth - you can not focus on the same set of products throughout the entire annual cycle. What is good for the body in winter (cereals, boiled vegetables, “winter” citrus fruits) will be too heavy in the summer, when seasonal fruits and raw vegetables are more relevant. Seafood, lean meat, greens are good for all seasons.

Calculation of calories and JBU index

How to start eating right? First of all, this is only possible if the diet is balanced. Calculating the number of energy units that the body will feel comfortable receiving is simple - you need to multiply your body weight by 45. The resulting number will be the absolute norm for a particular person, and attempts to reduce it will lead to the fact that the body will begin to consume itself. Accordingly, excess calories will go to the fat layer.

The optimal ratio of JBU required by the body daily is approximately 55-65 g of fat, 240-260 g of carbohydrates, 70-80 g of protein. If a person is actively involved in sports, the amount of necessary substances needs to be increased. And, on the contrary, for an individual leading a sedentary lifestyle, it is better not toexceed the normative values.

How many times a day you need to eat

How to eat right? Since the amount of food eaten at a time should conditionally fit in the palms gathered “in the boat”, there can be no less than four approaches to the table with proper distribution of food during the day. Keeping a 3-4 hour interval between meals is the second important condition of this rule.

Evening meal is very important, because the ability of the body to correctly distribute the substances consumed during the day depends on it. Traditionally, dinner accounts for 70% of the total daily protein intake and 20% of the total amount of food.

It is impossible to refuse dinner, or postpone it for a time more than an afternoon snack, because by the evening the body will get hungry and begin to secrete a large amount of gastric juice. The so-called six-hour barrier, when people completely deny themselves food after 6 pm, is a common cause of gastritis and peptic ulcer. The best time for dinner is three hours before bedtime (but no later than 9 pm).

A few words about fats - friend or foe?

If fats did not have the unpleasant property of being absorbed almost instantly by adipocytes - cells that form fat lobes, then their benefits in dietary nutrition would exceed the importance of proteins and carbohydrates by several times. The body has to spend almost 10 kcal to oxidize just 1 g of fat, and this process does not stop even for a minute.

The ability of fats to rapidly accumulate in the subcutaneous tissues andthe inconvenience associated with this gave rise to myths about the dangers of the substance in general. Indeed, fats with saturated acids, for the most part, are products that can cause obesity and disruption of the heart muscle. These are: butter and various cheeses, chocolate, yeast baked goods and semi-finished meat products. You need to consume these products to a minimum, but only thanks to lipid compounds from this group, the body receives vitamins A, E, K.

There are other fats - with unsaturated acids that enter the body from he althy vegetable oils: olive, sunflower, pumpkin, corn. To exclude them from the diet means to deplete your diet of such important components as omega acids, which resist the development of tumors and are responsible for the immune defense of the body.

The third type is trans fat and is the only type of lipid compound that you need to keep away from your table. Hydrogenated masses are added to confectionery, fast food, margarine and mayonnaise sauces.

Essential ingredients for a he althy menu

How to start eating right? All foods from the list below should be part of a person's diet, regardless of the season and dietary beliefs. If for some reason, for example, due to allergies or for vegetarian reasons, an individual excludes several types of products from the list, they should be replaced by similar ones in terms of benefits and energy value. For example, meat is well replaced with walnuts, anddairy derivatives of animal origin - soy, almond or rice milk.

Products that must be present on the menu:

• friable cereals: buckwheat, rice, wheat;
• viscous cereals: oatmeal, barley, corn;
• vegetables: all types of cabbage, tomatoes, carrots, beets, turnips, radishes;
• beans: soybeans, beans (green and dry), lentils;
• nuts: cashews, almonds, walnuts;
• dairy products: fresh milk (natural), curdled milk, kefir, cottage cheese, homemade yoghurts with live bacteria;
• sea fish and seafood;
• lean meat: veal, rabbit, white poultry meat;
• fruits and berries - according to the season.

Beverages such as tea or coffee can also be he althy, as long as you drink no more than a cup a day and prioritize natural products over waste products.

Silent body killers

When switching to proper nutrition, you will have to once and for all refuse food that is incompatible with the idea of \u200b\u200bhe althy food. This can be much more difficult to do than introducing he althy foods into the diet, since most potentially dangerous foods include addictive flavor enhancers. Weaning from harmful food elements should be constantly so as not to cause stress in the body.

It's best to discard unwanted foods in the order in which they are listed:

• sweet soda - this includes pseudo-he althy mineral water with fruitflavors;
• energy and cheap alcohol;
• food cooked in large amounts of fat;
• all types of fast food;
• various cream and pseudo-cream sauces like mayonnaise;
• lunch boxes - all those fast-growing mashed potatoes and noodles in colorful packaging;
• sausage products;
• processed and other cheeses labeled as a "cheese product";
• confectionery (with the exception of high quality home-cooked products;
• juices in a tetra pack.

A separate line in the recommendations on how to eat right, there will be a conversation about chocolate. Everyone's favorite delicacy is very he althy, especially in the morning, but the sweetness that is sold in supermarkets rarely corresponds to the high purpose of cocoa beans. It should be remembered that the content of cocoa powder in good chocolate cannot be less than 55%.

How to eat right for a woman

Unlike the male body, the female body goes through stages associated with the maximum concentration of physiological metamorphoses - this is hormonal age-related preparation for pregnancy, gestation, childbirth, feeding, and menopause. Conventionally, this divides a woman's life into several periods, each of which requires special nutritional support:

• 20-30 years - a period of enhanced metabolic processes and general preparation for motherhood. The required diet is a large number of vegetables, all dairy and cereal products, seasonal fruits.
• 30-40 years - metabolic processes slow down, appearthe first signs of aging. For better functioning of the body, products containing he althy starches are added to the previous list - potatoes, rice, corn, beans, as well as sour-milk products. Sausages, smoked meats and canned food are completely excluded.

After the age of 40, the female body begins to prepare for irreversible menopausal changes. The required menu is food rich in antioxidants and vitamins E, B, F. Animal fats are reduced to a minimum, but vegetable fats should appear in all their diversity, especially unrefined vegetable oils.

How to eat a man

If it is permissible for a woman to limit herself to the consumption of animal protein, it is not permissible for a man to refuse meat, because maintaining muscle mass in optimal condition requires a lot of building protein substances. Of course, this does not apply to sausages, as well as semi-finished products containing meat in small quantities. It is better to gradually replace pork from the diet with veal, rabbit meat, and white meat. Particular attention is paid to offal - beef liver and heart.

How to eat right and without damage to the figure? From dairy products, a man is more suitable for medium-fat cottage cheese and sour milk, but not more than three times a week. But in what it is better not to limit yourself, it is in boiled or steamed sea fish with herbs and spices. It can be cooked on its own or added to green salads.

Confectionery lovers among menenough, but few know that sugar for the representatives of the stronger half is a much greater danger than for women. The fact is that the heart and blood vessels of men do not have such hormonal support from the body as in the opposite sex, and it is more difficult for them to cope with the load that sugar exerts on the hematopoietic system. Hence the sad statistics of strokes in men over the age of 45.

Ideal menu for a he althy person

How to eat right at home? The task of food consumed during the day is not to saturate the stomach, as most people think, but to replenish the body's current resources in a timely manner. In the morning, a person must create an energy potential for movement, so the basis of the first meal should be carbohydrates. By the middle of the day, the working state of the digestive system will already allow the proper distribution of fats, but the evening meal should consist of proteins by more than half, since it is the protein that will be responsible for the nightly processes of assimilation of food in the body.

Breakfast is an exception time. Even those who are on a diet can afford a forbidden treat - pancakes with fruit or cottage cheese filling, chocolate, pasta, croutons. There is no need to even talk about the benefits of various cereals, but the general principle of breakfast is the absence of most of the prohibitions imposed on dietary nutrition (unless we are talking about serious diseases).

Be sure to have a snack between breakfast and lunch, the purpose of which is to preventovereating during lunch. As a second breakfast, unsweetened crackers, bananas, citrus fruits usually serve. A vegetable salad and a glass of natural juice are perfect.

Lunch is the densest food "load", but not in terms of the volume of the plate, but in terms of the number of calories consumed. The Soviet standard of three courses, which corresponded to all meals on the territory of our country, is the most striking indicator of how to eat right. The menu should certainly include: the first hot dish cooked in meat or rich vegetable broth, then the second hot dish, consisting of a side dish, a piece of meat (fish) and salad, and, finally, a warm drink (tea, compote, jelly).

Feeling full after dinner should not be confused with a feeling of heaviness. Feeling sleepy or unwilling to move after dinner is a clear sign of overeating, so you need to adjust portion sizes so that after eating there is a slight desire to “intercept” something else. After half an hour, when all the food goes down the esophagus, this desire will pass.

Snack should be no earlier than three hours after lunch and may already include a small amount of protein and enough dietary fiber. An ideal afternoon snack is a fruit salad dressed with yogurt, or a glass of kefir with a piece of cottage cheese casserole. Nuts, boiled vegetables, grapes, apples, bananas are well absorbed in the late afternoon.

Despite the model of eating behavior adopted in the modern world, when the fattest and densest foods are saved for dinner, the preparation of which takes a lot of time and effort, the human bodytuned to completely different rhythms. He has already received the carbohydrates and fats required for normal work and needs only elements that can streamline everything received during the day and formulate a high-quality formula from the finished composition for building a cellular structure.

How to eat right 3 hours before bedtime? Ideally, if there is an airy omelet on the table with a side dish of boiled or stewed (without oil) vegetables, boiled beans, chickpeas or soybeans, with a small piece of fish stewed in its own juice. There are many options for a delicious and light dinner, and the main prohibitions on the last meal are familiar to those who lead a he althy lifestyle. These are sweets, fried and fatty foods, smoked meats, pickles, canned food.

How to eat right with diabetes

When a disease of the first or second type, it is important to learn how to correctly calculate the body's need for energy units so that excess calories "do not feed" the pathology, but there is also no shortage of them. The calculation is based on body weight and lifestyle associated with the consumption of kilocalories.

The main risk threshold for a diabetic is the presence in his diet of processed carbohydrates, a simple example of which is sugar - in its pure form or existing in the composition of the product by default. Therefore, a diabetic patient should be excluded from the menu all types of confectionery sweets, fresh pastries, marinades, soda and fruits such as grapes, bananas, gourds, pears.

Complex carbohydrates found infinished products - pasta, some cereals, bread - are also beyond the power of a weakened diabetic body, but the same carbohydrates, but in vegetables (carrots, turnips, beets), you can eat almost freely, limiting their volume to 300 grams per day. Vegetables depleted in carbohydrate compounds - greens, all types of cabbage, cucumbers, tomatoes - form the basis of the nutritional diversity of a diabetic. Mushrooms are also allowed here - no more than 130 g, and potatoes - up to 250 g.

Regardless of how a diabetic eats - correctly or with disorders - a sick person, he will periodically encounter manifestations of dysbacteriosis. Nutritionists recommend during these periods to limit the use of thermally processed foods as much as possible and “stick” on fresh vegetables, greens and tops of carrots, beets, root parsley.