Food is needed for life

A healthy diet throughout the lifespan helps prevent malnutrition in all its forms, as well as a range of non-communicable diseases and health conditions.

However, the rise of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in calories, fat, free sugars and salt/sodium, and many people are not consuming enough fruits, vegetables and other types of fiber such as whole grains.

The exact composition of a varied, balanced and healthy diet depends on individual characteristics (such as age, gender, lifestyle and level of physical activity).

A healthy diet presupposes that many nutrients – proteins, carbohydrates, fats, water, minerals and vitamins – should be supplied to the body regularly, in the required quantities and in optimal proportions.

A deficiency or excess of certain nutrients causes first temporary inconvenience and then the risk of developing various diseases.

Food is needed for life. Any food is not just a pleasure or a ritual. Any food eaten supplies the body with energy and substances to maintain health.

Basic principles of healthy eating

• Eating food in moderate portions, several times during the day
• Organize your diet in such a way that the maximum amount of food eaten occurs at lunchtime
• Eat freshly prepared meals whenever possible
• Don’t eat many dishes at one time
• Chew food thoroughly
• A healthy diet excludes snacking “on the run”, as well as “spontaneous” and not moderate meals caused by a state of nervous tension.
• Eliminate fast food, hot sauces, mayonnaise, fatty and refined foods, fast food products, alcohol and sweet carbonated drinks from your diet.
• Try to include enough fruits, vegetables, herbs, and fiber-rich foods in your diet
• Do not wash down your food or drink immediately after eating

Based on the above, let’s summarize:

• Forget about fast food forever and try not to overindulge in sweets
• Eat as many seasonal products as possible – they contain the maximum nutrients. Winter vegetables and fruits grown in greenhouses or brought from afar, due to treatment with chemicals and long-term storage, not only lose all their benefits, but also become accumulators of nitrates and other harmful chemical compounds
• Limit the consumption of refined foods as much as possible: sugar, vegetable oil, white wheat flour, refined white rice. They do not contain fiber, which is very important for the functioning of the digestive tract, as well as for feeding beneficial bacteria living in the intestines, so it is much better to eat whole grain bread instead of white bread, and replace refined sugar with brown or even honey
• Drink water. Tea, coffee and juices do not replace water. The body needs to receive at least 30–35 ml of fluid per 1 kg of weight per day. Sweet sodas are completely banned, they contain too much sugar
• Don’t forget about protein foods, they can give you a feeling of fullness for a long time and are rich in amino acids. Proteins are necessary for the body to build muscle tissue and replace outdated cells. Protein-rich foods include various types of meat, fish, squid, shrimp, nuts, mushrooms, some beans, eggs, and cottage cheese

Eat an optimally balanced diet

It is believed that it is beneficial to eat seeds, nuts, fruits, various whole grains and vegetables every day.

A lot of useful substances are found in olives, oils, low-fat yoghurts, milk and cheese. When preparing a balanced diet, you need to ensure that you eat the required amount of all substances, not forgetting vitamins, minerals and trace elements.

It is also worth making a meal schedule by the hour. Eat more in the morning and lunchtime than in the evening. It is optimal to eat small portions.

You need to drink 1.5–2 liters of clean water per day.

Eat healthy and stay healthy!