Healthy eating is an important part of a healthy lifestyle. Its major common rules should be taught and practiced from the very childhood to create a habit for a whole life ahead. Unfortunately, nowadays the number of people who have excess weight and suffer from obesity is increasing rapidly. This also becomes a problem among children and youth. The major reason for that is overeating that is not controlled in many families. Very often parents allow their children to overeat, sometimes even “push” them to overeat by giving their kids bigger portions and choosing fast food over healthy food. The same situation can be observed in many schools where students prefer to buy chocolate bars, chips, hot-dogs, and soda. Very often children, as well as grown-ups, try to “eat away” their problems and worries.
Here is the list of basic rules and principles of healthy eating
- Daily ration must contain enough proteins, fats, carbos, vitamins, mineral substances. The number of protein in your ration should be 0.5-1 g per 1 lb. according to the physiological standard. Not less than 60% of daily protein should consist of animal protein (lean meat, fish, eggs, milk must necessarily take place in your ration).
- The optimum number of fats is 0.4-0.5 g per 1 lb. for a day. Fats are digested longer in the stomach; reduce brain excitability and the feeling of hunger. Vegetable fats increase ferments’ activity which, in its turn, stimulates the process of fats dissociation. Vegetable oils for seasoning and cooking should be 30-35% of total amount of fats.
- It is advised to reduce carbos daily consumption to 1.5-17 g per 1 lb., first of all on account of sweets and sugar.
- The number of meals a day should be 4-5 (3 main food intakes and 2 snacks in the form of fresh vegetables and fruit, preferably raw). Food with the highest amount of calories should be eaten during the first half of the day.
- The intervals between food intakes shouldn’t exceed 3.5-4 hours.
- One should drink 3 pints of water every day (if there are no contraindications). It is better to use butylated or filtered water at home for drinking and cooking. One may also drink mineral (not soda) water with the lowest degree of mineralization, also fresh juices, tea, and coffee. It is better not to drink coffee on an empty stomach and after 6 p.m. It is better not to drink green and red tea, coffee, and juices from sour fruits.
- In the morning before having anything at all to eat one is advised to drink a glass of slightly warm water. The interval between the last water intake and food intake should comprise 20-30 minutes, between the food intake and the next water intake – at least 30 minutes. Optimum time laps between solid and fluid parts of meals (within the limits of one intake) should be at least 2:1. The very last fluid intake 1-1.5 hours before sleep.
- The very last food intake 2.5-3 hours before sleep.
- Always eat slowly, chewing carefully every slice of food, leave the table as soon as you feel satiety (before you feel as if you are going to burst).
- Try to avoid combining the following in one dish: products rich in protein (meat, poultry, fish, seaweed) and products rich in carbos (cereals, bread, bran, potato, sweet fruit, and berries).
- Reduce salt consumption to 5-7 g a day.
- Your eating pattern should be as diverse as possible. There is enough number of ferments in human’s gastrointestinal tract to be able to split and digest a variety of foods.
- Avoid multicomponent dishes. Don’t mix 3-4 types of products for one food intake (except for spices and vegetable oil).
- The healthiest vegetables are those rich in They make you feel satiety, regulate intestines function, clear the body of chemical waste. Among these vegetables are cabbage, squash, garden radish, tomato, cucumber, pumpkin, and leafy greenery.
- If you want to be healthy, eat raw, stewed, boiled, steamed, or grilled It is better to eat fresh vegetables with vegetable oils (sunflower oil, olive oil, linen oil). When you boil vegetables, keep in mind that the water mustn’t cover them completely. Salt, vegetable oil, and natural spices are to be added at the last stage of cooking.
- Meat, poultry, and fish can be baked, steamed, and grilled. It is better to eat them with vegetables. It is advised not to eat poultry and fish skin.
- Ways of cooking products (quality descending): grill (aero grill, microwave grill, barbecue); steam; bake in the oven; pickle; dry; boil; stew.
- Bread is an essential part of the ration. Grained bread, with bran and proteins, is healthier than any other.
- Choose home-cooked sauces with vegetables; only natural spices: bay leaf, pepper, parsley, cilantro, celery, carnation, caraway, garlic, dill, cloves, and ginger.
To prevent excess weight and obesity it is very important not only to eat healthily but also to be active physically. And do sports not only during classes at school, or college, or university.
Try swimming, cycling, skiing, and dancing. Just call your friends and family and do these things together.
Your health, your mood, and your life will change for the better before you can say “Jack Robinson!”