12 Golden Rules for Healthy Nutritious Diet
Nutritionists say our health depends on what we eat. And this is true. The more correct a person eats, the more varied his diet and the stronger his health will be. Adequate nutrition not only preserves human health but also stimulates performance and well-being.
A balanced diet includes all the nutrients necessary for health. Of course, it is different for each person and depends on his type of activity, lifestyle, place of residence, and age.
Healthy Nutritious Rules to Live By
In this article, we will tell you about 12 rules, observing which you can maintain your health, increase efficiency, and improve your well-being.
Rule # 1: The Diet Should Be Varied
To get enough nutrients, combine as many different foods as possible. Give preference to products of plant origin. They contain a lot of vitamins and minerals necessary for the normal functioning of the body. Remember that a balanced diet is a varied diet. No single food contains all the nutrients, the body needs.
Rule # 2: Vegetables And Fruits Should Be There Every Day
Vegetables and fruits should be included in the diet every day. Naturally, they will be more beneficial if consumed fresh, since most vitamins are destroyed during cooking. Vegetables and fruits contribute to satiety and provide the body with all the nutrients it needs.
Besides, they contain a lot of fiber and therefore contribute to the good functioning of the gastrointestinal tract. Eating vegetables and fruits reduces the risk of heart disease. Foods such as lentils, beans, peas, and unsalted nuts also add variety to your diet.
Rule # 3: Consume Less Alcohol
When a person drinks a lot of alcohol, the body detects that its caloric necessities have been met. This creates a diminished interest in the food. Alcohol has around 9,000 calories (9 Kcal) per gram.
These calories don’t give any of the starch, protein, fat, nutrients, or minerals expected to keep up body capacities. You need to learn how to quit drinking to retain your body’s nutrients. Otherwise, your health will be in danger.
Rule# 4: Limit Your Sugar And Salt Intake
It is not recommended to eat sugar-containing foods and drinks. Avoid them if possible and try to get by with a minimum of sugar. Sugar is one of the main causes of obesity. Plus, eating a lot of sugar increases your risk of tooth decay and type 2 diabetes.
Also, try to cut back on salt. Use spices and herbs as seasoning. High salt intake can lead to high blood pressure. In this case, it is worth giving preference to iodized and/or fluorinated salt.
Rule # 5: Prefer Whole Grains
Of the grains (bread, pasta, rice, and flour), the healthiest foods are whole grains. They keep you feeling fuller longer and contain more nutrients than premium flours. Fiber from whole grains reduces the risk of diseases such as type 2 diabetes, metabolic disorders, colon cancer, and cardiovascular disease.
Rule # 6: Don’t Forget About Animal Products
Be sure to include animal products in your diet: milk and fermented milk products. Milk contains essential protein, vitamin B2, and calcium. Fermented milk products contain live bifidobacteria and lactobacilli necessary for the normal functioning of the intestines and the formation of strong immunity.
Rule # 7: Include Sea Food In Your Diet
It is recommended to eat fish once or twice a week. Saltwater fish provides the body with iodine, which is essential for the proper functioning of the thyroid gland. And fatty fish is rich in omega-3 acids, which reduce the risk of cardiovascular and skin diseases, as well as diseases of the musculoskeletal system.
Meat is one of the main sources of animal protein. Protein is the main building material for the human body. Besides, meat contains amino acids, iron, selenium, zinc, phosphorus, potassium, etc. It is recommended to eat lean meats, steamed, baked in the oven, or boiled.
Rule # 8: Include Healthy Fats In Your Diet
Try to give preference to vegetable oils, for example, rapeseed, olive, and vegetable. It is worth limiting the use of foods with “hidden” fats: sausage, fast foods, baked goods, etc. Vegetable fats also contain a large number of calories, but they are more useful for the body than animal fats. Vegetable fats supply the body with essential fatty acids and vitamin E.
Rule # 9: Drink Plenty Of Water
The average person needs to drink 1.5 liters of water per day. The human body needs liquid or rather a water. Water is the main medium for the existence of cells, and if there is a lack of it, they dry up and cease to perform their functions. Also, water satisfies hunger and helps prevent excess weight. But it is better to refuse sugar-containing drinks and alcohol. It is also recommended to drink tea without sugar.
Rule # 10: Reduce Cooking Food To A Minimum
Try to keep cooking time to a minimum. Use a small amount of water and fat. It is best to steam or cook food in the oven. When cooking in a pan, deep-frying, or baking, do not burn the food when frying. Gentle cooking ensures that the natural taste and nutrients of the food are preserved. Burnt food contains harmful substances.
Rule # 11: Eat Slowly And Enjoy It
Take your time to enjoy the taste of your food. Eating slowly and deliberately allows you to enjoy your meal and keep you full.
Rule # 12: Watch Your Weight And Move More
A balanced diet and physical activity should complement each other. At the same time, physical activity means not only regular sports in the gym but also any form of physical activity: walking in the fresh air, cycling, skiing, and skating, etc. 30-60 minutes of moderate physical activity a day will be beneficial for your health and help you keep your weight under control.
A changed and sound eating routine is normally one that contains a lot of fresh, plant, and meat nourishments, and limits the intake of prepared food sources. Eat nuts, whole grains, legumes, fresh fruits, and vegetables for nourishing your body with nutrients.