To be healthy, fit and in good shape, you need to eat right. No wonder they say that we are what we eat. In the new review, look for valuable tips on compiling a competent diet.
Proper nutrition is the key to well-being, good health and a great mood. In the company of physical exertion and sports, it is able to work real miracles, strengthen immunity.
Do not think that changing your diet is difficult. It’s much simpler than you think. Scientists have found that new eating habits are formed in just 21 days. This means that after 3 weeks of proper nutrition, you will not even look at fast food and cakes.
We offer to learn 5 important rules for organizing your diet, compliance with which guarantees you good health and excellent shape.
1. Organize a balanced and varied diet
The key to well-being and good health is a balanced and varied diet. What does that mean? This means that your diet should be as diverse as possible and consist of a large number of different products in which the content of vitamins, minerals and other nutrients is optimal for the human body. Ideal nutrition supplies the body with all the valuable substances at once: protein, carbohydrates, fats, fiber, water, and healthy sugars.
2. Eat at least 500 grams of vegetables and fruits every day
Half of the diet should be given to raw foods. The most important and useful category is fresh vegetables and fruits. Doctors and nutritionists advise a person to eat at least 500 grams of various fruits daily. All of them are very useful for the body and are a valuable source of vitamins and minerals indispensable for normal life.
3. Choose the right cooking methods
It is important not only to choose high-quality and vitamin-rich foods for your diet, but also to be able to cook them correctly. Not all methods of heat treatment of food are equally useful. Try to avoid frying in oil. In the process of such cooking, harmful carcinogens are formed and the caloric content of food increases several times.
Bake, boil, stew, grill or steam – all these methods of cooking are allowed with proper nutrition and preserve the beneficial properties of products.
4. Opt for seasonal vegetables and fruits
When choosing vegetables and fruits, be guided by common sense. Fresh healthy fruits can not be obtained all year round. Of course, today on the shelves of supermarkets you can see all the fruits and vegetables at any time of the year. However, whether they have at least some benefit to the body, this is a big question. Try to buy only seasonal vegetables and fruits. It is they that contain the maximum amount of vitamins and valuable substances. And only they will benefit you.
5. Follow the diet
Proper diet is no less important than the diet itself, if you want to have really good health. You need to eat not at random, but try to do it at certain hours every day. Doctors and nutritionists advise eating fractionally, that is, 5-6 times a day every 2-3 hours. These are 3 full meals (breakfast, lunch and dinner) and 2 snacks. So you can control your appetite and not be a slave to the stomach. By the way, the last meal should take place 4 hours before bedtime.