Today, every man and his dog speaks about proper nutrition or abbreviated PN. However, many people mistakenly confuse this dietary system. This is not true. A person can adhere to proper nutrition lifelong, the same cannot be said for any diet.
The most effective way to lose weight is to start eating healthily. You will not lose weight quickly, but the result will last a lifetime, as you completely change your eating habits, which will improve metabolism. Proper nutrition reduces the risks of cardiovascular disease, diabetes, and gastritis, other stomach problems, cerebrovascular accidents, and even cancer. If you stop eating sweets, it will protect your teeth. Unhealthy diets and inadequate motor activity are major risks for health worldwide.
The precise menu of proper nutrition depends on many factors. Those are gender, age, weight, degree of motor activity. However, the basic principles formulated by the World Health Organization (WHO) are identical for all.
1. 400 grams of garden produce every day.
Eat 5 meals or 400 grams of garden produce daily. Also, keep in mind that potatoes do not apply to this category of products.
2. Fats need to be no more than 30% of daily food intake.
A risk that diabetes and heart disease development is reduced by eating less than 10 percent of the daily diet, and hydrogenated fats to less than 1 percent. The most popular foods high in synthetic hydrogenated fats are microwaved popcorn, French-fried potatoes, salt biscuits, French fries, sweet bakery foods (cakes, croissants, cookies, and muffins), mayonnaise and other sauces, margarine, fast food, pizza, sausage. In small numbers, natural hydrogenated fats are also present in milk foods and fatty meats. Their intake should be limited, but not completely excluded from the diet.
Synthetic hydrogenated fats are obtained during the hydrogenation process – when refined fats are mixed with hydrogen at a temperature of 190-220º C. WHO recommendations do not mean that you should completely abandon baking or pizza. You just need to cook them at home.
3. Do Not Fry Food.
Proper nutrition excludes frying in oil, as a way of cooking products. Why? The beneficial omega-3 and omega-6 fatty acids found in vegetable oils turn into very toxic and poisonous substances when frying. Instead, use the steaming method, boiling or baking.
4. Reduce Salt Intake.
It is necessary to minimize the use of salt to 5 grams for a day. This amount includes sodium chloride, which is found in meat, fish, bread, and vegetables, cottage cheese and cereals. Every day, a person receives at least 5 grams of salt from food, so you do not need to add salt to any dishes. All the while, to smooth out the negative effects of salt intake, you should consume products rich in sodium among which are eggs, seaweed, fish, marine products.
5. Sugar needs are no greater than 10% of the daily diet.
A more positive health effect will be if you reduce your sugar intake to 5 percent. This percentage does not include fructose, naturally present in fresh garden produce.
If you consume more sugar, do it during morning hours, for the body to have some time to use up the energy received. This way you can avoid obesity but not reduce the risk that they will develop disorders.
6. Legumes, nuts, and whole grains every day.
A daily healthy diet needs to certainly include legumes, whole grains, and nuts (unprocessed corn, panic grass, oats, buckwheat, wheat, and other cereals, unpolished rice, oatmeal, barley, rye). When baking, use whole grain flour.
7. Carbohydrates for breakfast, proteins for dinner.
Fats and carbohydrates should be consumed in the morning. After 14.00 your diet should consist mainly of protein foods.
8. Dinner no later than two hours before bedtime.
Are you having fish or poultry for dinner? Then the last meal should be 2-3 hours before bedtime if dairy foods for an hour and/or an hour and a half. You can have some vegetables, a fruit salad or a cultured yogurt two hours before you go to bed. While also, vegetables should not contain much sugar and plant fats, such as dates, bananas, grapes, avocados.
9. Eat fruits half an hour or an hour before meals of the day.
As long as it takes less time for fruit digestion than for all the other products, eat them before the meal of the day, so as not to start the fermentation process. The break between fruits and meals of the day depends upon the time needed for the body to absorb berries. It takes twenty minutes to digest a watermelon; thirty minutes to digest rockmelon, grapes, citrus fruits and other, and forty minutes for bananas, pears, cherries, peaches, apricots.
10. On an empty stomach drink a glass of water with lemon.
When you wake up, first drink a glass of water at room temperature with the addition of a few drops of lemon juice. Thus, you will prepare your intestines and stomach for intensive work throughout the day, in simple words, start the metabolic process.
About the author
Melisa Marzett is an experienced freelance writer and a traveler who is currently working on content to avoid plagiarism and enjoying visiting different places, discovering things, making new acquaintances, sharing experience and obtaining new skills. She is always up for any challenges and ready to help in a moment of need. In fact, she likes it when she is being asked for help because she likes the feeling of being needed.