Healthy eating tips for everyone 2019

Healthy eating tips for everyone!

The greatest value of a human being is health, which is based on several factors, one of which is related to a healthy diet. A healthy diet is based on quality and safe food, a healthy diet, and local food (especially organic farming). There is a lot of talk about healthy eating, everybody has their own opinion on this, but there are several basic suggestions or suggestions for healthy nutrition that would be pretty stupid to challenge! We hope that these suggestions will help you to pay more attention to healthy eating and your most precious health - in your daily life!

Try to diversify your diet every day!

It is advisable to use different products in the diet to take all the necessary minerals and vitamins, because none of them contain all the necessary components. For example, potatoes and oranges contain vitamin C, but not iron and vitamin B12, while the cheese provides calcium and vitamin B12, but does not contain vitamin C. Whole grain breakfasts containiron but do not contain vitamin C.

Combine your menu with physical activity!

Often, overweight results from a poorly balanced menu and a lack of exercise. To avoid this, it is advisable to change your lifestyle by paying more attention to physical activity, especially in the fresh air. A moderate daily exercise is recommended - a smooth walk, a bicycle ride, dancing or a race where the energy consumption would reach about 60 - 180 kcal (250-800 kJ) per hour depending on the intensity. To maintain a healthy body weight, you should be physically active every day for at least 30 minutes.

Drink plenty of liquid!

The human body loses about two liters of fluid a day, which needs to be restored every day. About half of the required fluid is restored with food, the other half to be taken with drinks. Coolest thirst for drinking with drinking or spring water, mineral water, vegetable juices, unsweetened fruit and herbal teas. Freshly squeezed fruit juices should be diluted with water or mineral water, as the fruit is rich in sugar. Lemonades, various fruit nectar's and fruit juices are considered bad thirst quenches because they contain a lot of sugar. In the daytime 2-3 liters of liquid should be taken with food and drink.

Choose cereal products!

Foods made from cereals (wheat, buckwheat, barley, rice and oats) are a good help in building a healthy diet. Half of the energy needed per day is taken with this group of products. Cereal products also have low fat content. Cereals, potatoes and all kinds of bread contain different types of ballast (especially in wholegrain bread). Most people think that bread and potatoes are "more nutritious" than other products. In fact, starch (in the form of bread, potatoes, etc. in cereal products) has much less energy value than fat or alcohol. By using whole wheat products such as wholemeal wheat bread or oatmeal porridge as part of a healthy menu, it is possible to prevent many chronic diseases.

Eat more vegetables, fruits and berries!

Fruits and vegetables are one of the most important ingredients in the daily menu. A healthy menu, with a wide variety of vegetables and fruits, can help prevent multiple chronic conditions, as well as promote digestive tract function. Vegetables and fruits provide essential vitamins, minerals, fiber and other health-related substances, but contain little fat and calories, are healthy, and significantly improve and diversify your daily diet. Preference should be given to local and ecologically clean vegetables and fruits.

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Do not forget about legumes, fish and lean meat!

Legumes, beans, lentils and nuts, as well as lean meat, fish and eggs contain a lot of protein, iron and other valuable nutrients, so their consumption is recommended. For a healthy menu, it is recommended to eat lean meat and fish dishes 2-3 times a week. Avoid the use of sausages, sausages, bacon and smoke, as these foods also contain fats, cholesterol and salt, which can be harmful to your health by promoting cardiovascular disease, obesity, etc. diseases. When shopping, you should choose lean meat and cut off any visible fat during cooking.

Drink milk and sour milk drinks!

Milk and dairy products contain many different valuable nutrients, especially proteins and calcium. Calcium is needed to ensure healthy bones and teeth development.