Healthy diet – a model for a healthy and long live
How many times have you not had the strength to get out of bed? Are you going to work? Are you going out on the town?
Are you going to the movies? How many times have you been tired as soon as you get up and started the day with just a cup of coffee?
If your answers to these questions are YES, it’s time to take care of your life, health and diet.
Your health and productivity in all walks of life are directly related to the diet you eat every day.
What does a healthy diet actually mean?
As complicated as it may seem, eating healthy is very simple. Certain guidelines need to be followed:
Not every organism is the same, each requires a different ratio of nutrients
The body’s needs for food are individual
Eat in moderation
Do not eat quickly and greedily, during the meal, think only about the food you eat
Always eat at the table
Eat a variety of foods
Have 5 meals a day
Do not snack between main meals, preferably eat at the same time every day
Drink plenty of water
Do not mix foods of different composition
Don’t eat too much spicy food
Proper nutrition also means doing sports, as much as you like and as long as you can endure. Physical activity should be tailored to your abilities.
What is the food pyramid?
The food pyramid is a visual representation of the foods that should be represented in the daily diet.
The amounts of food you eat are individual and depend on your body – whether you are healthy, in the phase of growth and development, whether you have diabetes, whether you have daily physical and mental effort, a chronic disease that requires a special diet, or simply want to eat healthy.
The base of the pyramid consists of groceries that should be on our plate every day. Most of our daily meal should contain these foods – bread, rice, potatoes, pasta. We eat these foods the most compared to others in the pyramid.
Vegetables and fruits are the next big part of the pyramid. Eat them in every meal, with the fruit being eaten at least 2-3 hours after the main meals. Fruits and vegetables are rich in vitamins, minerals and antioxidants, they prevent damage and aging of the organism.
Milk and yogurt are rich in calcium, which is important for bones. Meat, fish, eggs and cheese are full of proteins that are the basic building blocks and are important for growth and development.
At the top of the pyramid are ingredients that should be taken as little as possible during the day (fats, oils, sweets). These are concentrated sources of energy, and need to be taken in very small amounts.
With the food pyramid, pay attention to the amount of food you eat per day, the type of meat you eat (they are not all the same), as well as the oil you use.
It is desirable to heat the food as little as possible, because in that way the nutrients are stored in them. Important item – do not combine carbohydrates and proteins. This means that meat, eggs, cheese, nuts should not be mixed with bread, potatoes, cereals. Carbohydrates prevent the secretion of juices for digestion, so foods stay in the body for a long time and produce the production of toxins and gases. Carbohydrates and proteins should also not be combined with sour fruits and vegetables.
The model of the plate is also interesting. It also visualizes the nutrients that should be on your plate. The disadvantage of this model is that there is no prescribed amount required for one meal.
¼ plates consist of legumes, starch and bread; rice and potatoes
¼ plate consists of meat, fish, cheese
½ plate consists of vegetables – broccoli, green beans, carrots, mushrooms, tomatoes, spinach, lettuce)
A cup of yogurt or milk
Fruit (eat fruit two hours before or 3 hours after a meal)
Water and its importance in nutrition
Water is necessary for the normal functioning of the organism. It is necessary to drink 1.5-2 liters of liquid every day. Divide that amount into glasses and drink water even when you think you are not thirsty. Take water between meals, never during. Drinking water during a meal dilutes the stomach acid necessary for normal digestion.
What are the most common mistakes in the diet of young people?
Absence of fruits and vegetables
Increased use of sweets and carbonated drinks
Lack of physical activity
Meals outside the house
Omission of main meals
Inappropriate and rigorous diet
Recommendations for a healthy daily meal
Breakfast no later than 8 am – muesli, yogurt, slice of toast, fruit shake
Snack until 11 am – fruit, in small quantities
Lunch until 2 pm – meat / fish with boiled vegetables
Snack until 5 pm – fruit
Dinner until 20H- vegetables with salad