To ensure a healthy diet, it is important to adhere to the basic rules that allow you to create a balanced diet. In a healthy mind there is a healthy mind, and trust us – a healthy and balanced diet has never hurt anyone. We have gathered 12 nutrition tips that you absolutely need to know.
1. Consume a variety of foods
Different products contain various combinations of food, but there is not a single product that could satisfy the body’s needs for all nutrients. The diet should be as diverse as possible and include all food groups (proteins, carbs, and fats) – adherence to special diets (for example, vegan) is recommended only after the recommendation of a doctor.
2. Eat some carbs at each meal
Carbs such as rice, bread, potatoes and pasta are an important source of protein, carbohydrates, fiber and minerals (potassium, calcium, magnesium) and vitamins (C, B6, carotenoids, folic acid). Most varieties of bread, especially whole-grain bread, grain and potatoes contain various types of dietary fiber, absolutely needed for your body. This is one of those nutrition tips that you really must remember.
3. Always have a serving of veggies and fruits
Vegetables and fruits are sources of vitamins, minerals, starchy carbohydrates, organic acids and dietary fiber. Consumption of fruits and vegetables containing vitamin C, along with foods rich in iron, such as legumes, cereals, will improve the absorption of iron. Leafy greens from the cabbage family such as broccoli and cabbage are a Source of iron. Fruits and vegetables also contain B vitamins and minerals: magnesium, potassium, and calcium, which can reduce the risk of high blood pressure.
4. Consume daily milk and dairy products low in fat and salt
Milk and dairy products provide the body with many nutrients, they are rich in protein and calcium. By giving preference to low-fat foods, it is possible to provide the body with full calcium and maintain a low fat intake. It is recommended to intake skimmed milk, yoghurts, cheeses and low-fat cottage cheese.
5. Always have legumes, fish, poultry, eggs, or lean meats
Legumes, nuts, as well as meat, poultry, fish, and eggs are important sources of protein. You should give preference to lean meats and remove visible fat before cooking. This one is one of the most important nutrition tips ever – always have some protein with every meal!
6. Limit the consumption of sugars
You probably have seen one of those nutrition tips before, but the topic of sugars never gets old. We all love some sweets, pastries, sugary drinks and desserts, but they are not really good for your organism and body. Foods that contain a lot of refined sugars are an energy source, but practically free of nutrients.
7. Limit your alcohol consumption
You should not consume more than 2 servings of alcohol per day (1 serving contains about 10 grams of pure alcohol). Higher doses, even with a single dose, are harmful to the body. To reduce the risk of alcohol dependence, it is recommended to refrain from its daily consumption.
8. Preference should be given to cooking products by steaming, by boiling, baking or in a microwave oven
Reduce the addition of fats, oils, salt, sugar in the process of cooking. Choose a variety of products (fresh, frozen, dried), primarily grown in your area. A variety of fresh and properly cooked food, without unnecessary additives allows you to achieve the required fullness and balance of the diet.
9. Do not be afraid of fat
A healthy diet consists in balanced nutrients, so fats should be eaten just like carbohydrates and protein. Include fish in your diet that contain large quantities of polyunsaturated omega-3 fatty acids, or nuts, avocado and olive oil.
10. Breakfast is absolutely necessary
It should be filling and with variety – coffee and cheese sandwiches are clearly not enough. If there is no time in the morning, and there is no one to cook, you can eat banana, apple or yogurt. It is good to eat a soft-boiled egg or scrambled eggs and instead of coffee, drink a cup of freshly brewed tea (better than green and, of course, sugar-free).
11. Maintain your energy balance
People are like those rabbits from that famous battery advertisement: they will not reach the finish line and will not make it to the evening joys if energy runs out. Food should replenish our energy losses and the power system should take this into account. Examine the table calorie foods, and estimate your energy costs per day.
12. Most importantly, be modest in everything!
Do not drive yourself into inhuman conditions, but do not take food irresponsibly. Beauty and health are all in your hands, or rather, on your plate. If you be moderate and follow your nutrition tips, you will definitely feel a positive change!
Do you have any other helpful nutrition tips? Share them in the comments below.