Proper nutrition helps people to maintain performance, avoid various diseases, maintain a normal weight, and increase life expectancy. You should switch to a healthy diet gradually, so that it is not stressful for the body. At any age it is not too late to switch to a proper healthy diet. Looking for commercial citrus juicer manual?
It is necessary to follow the main rules of healthy nutrition and principles of good eating to let your body get all the necessary nutrients and assimilate them completely. Here are 17 rules and principles of healthy eating for every day:
1 Healthy Eating Rule – A Variety of Meals:
Meals should not only be moderate and regular, but also varied, i.e., contain both plant and animal foods.
2 Rule – Daily Caloric Intake:
With age, the caloric content of the daily diet should decrease mainly at the expense of animal fats and carbohydrates (bread, potatoes, sugar). The amount of protein should remain the same.
3 Rule – Eat 5 times a day:
Irregular meals lead to poor digestion. The most rational is to eat 5 meals a day, at the same time, then the person does not overeat.
Rule 4 – Slow Food:
If you are overworked, don’t start eating right away, rest for a while. During a meal you must take your mind off work, you should not have serious conversations, read or watch TV. You should eat slowly.
Rule 5 – Long Chewing:
Eat at a certain time, not on the go. How to chew food? It is recommended that you make more than 20 chewing motions before the food taken into your mouth is swallowed. Try to count for fun how many chewing motions you make before you swallow your food. And you will be convinced that you are in a hurry to ruin your stomach and with it your health.
Rule 6 – It is necessary to give up eating dry food:
Liquid dishes cooked with meat, fish, vegetables and mushrooms broths contribute to the release of gastric juice. Soup is enough to digest second courses: meat, fish, cereals, potatoes, etc. Sweets are eaten at the end of dinner, then the sugar is absorbed by the body relatively easily.
7 Rule – Vegetables and fruits:
Eat more fresh fruits and vegetables. They contain vitamins, mineral salts, organic acids, fiber and other beneficial substances the body needs. They improve digestion, normalize metabolism and acid-alkaline balance of the body.
8 Rule – Drinking regimen:
Follow a drinking regimen. Drink no less than 2-2.5 liters of water per day. Unboiled, filtered water is more useful.
Rule 9 – Protein foods for breakfast and lunch:
At breakfast and lunch you should eat protein foods: meat, fish, eggs, porridges, vegetables, cottage cheese. It is better to cook porridges in water – they are more healthy.
10 Rule – At supper – dairy, cereal, vegetable dishes.
Have dinner no later than 2 hours before going to bed.
11 Rule – Dairy products:
Consume low-fat fermented dairy products. Kefir contains animal protein, which is as valuable as meat and fish proteins and is good for digestion.
Rule 12 – Eat freshly cooked food:
Food that has been sitting in the refrigerator for days loses its health benefits and “sloughs off” the body.
13 Rule – Unloading Day:
Make one day a week a discharge day. If it is difficult, then at least 1 or 2 days a month. On unloading days, the body is cleansed of toxins.
Rule 14 – Take vitamins:
It is mandatory to take vitamin complexes for proper nutrition, because the body does not get enough vitamins and micronutrients from food.
Rule 15 – Eat only when you are hungry:
Listen to your body and don’t eat unless you are hungry. This is an important rule for maintaining a normal weight.
Rule 16 – Eating After 40:
After the age of 40, it is very important to stick to proper nutrition. You need to consume more foods such as non-fat cottage cheese, sour milk, kefir, sour cream (not fatty). Dairy products improve stomach and intestinal function and deliver calcium, potassium, phosphorus and other minerals to the body.
17 Rule- Nutrition after age 50:
After age 50, the body reacts acutely to a disruption in water-salt metabolism. Therefore, you should not limit fluid intake. But the intake of table salt should be reduced.
The rules of healthy eating is not as difficult as it seems. You just need to realize that good nutrition should become part of a healthy lifestyle, a good habit, not a temporary diet.