Healthy Eating Tips

Be active - move more, sit less

Energy intake and expenditure must be balanced. To maintain a normal metabolism and good health, it is imperative to move and reduce the time spent during the day in a sitting position, especially behind various screens.

Start your day with breakfast

Breakfast should be plentiful enough to recharge your batteries for the whole day. At night, the body consumes carbohydrate stores that have accumulated in the liver, and in the morning they should be restored. If you do not eat breakfast, the body will begin to degrade its own reserves, which can lead to a decrease in the efficiency of the body's functioning, for example, a decrease in working capacity, learning ability and concentration. The carbohydrates that we get with breakfast are used immediately, and the body does not store them as fat. Breakfast should be rich in slowly absorbed carbohydrates. Various cereals are well suited, especially from whole grain cereals. Sandwiches are also suitable, and for breakfast it is quite possible to afford a small delicacy.

Eat Regularly

Plan your day so that you have time to eat at least three times a day, as regularly as possible, to avoid overeating caused by a long break between meals. If necessary, between the main meals, you can snack on fruits and vegetables, nuts and seeds, yogurt. In terms of dental health, you should not eat more than five times a day. Keep in mind that a cup of coffee or juice or a cookie that you drank/ate between meals also counts as meals. The last large meal depends on the time you go to bed, however, as a rule, dinner should be no later than 18:00-19:00. You should not go to bed completely on an empty stomach - if necessary, no later than a couple of hours before going to bed, you can have a little snack, for example, eat a vegetable.

More foods rich in dietary fiber

In order for your menu to have enough fiber necessary for normal digestion, you need to eat both grain products and fruits, vegetables and berries. Reduce your consumption of white flour products and eat more whole grains that are rich in dietary fiber and more complete. Eat buckwheat and other grains, opt for whole-grain options over regular pasta and rice, and use whole-grain flour when baking. A good breakfast is porridge and high-fiber whole grain cereal.

Eat at least 5 handfuls of fruits and vegetables a day

In order for the body not to be deficient in many essential vitamins and minerals, try to eat fruits or vegetables at every meal. For lunch and dinner, half the plate should be occupied by vegetables. Eat as many different fruits as possible to get a variety of nutrients. Vegetables should always be served with the main course, be it a simple salad, steamed vegetables, boiled or stewed. For dessert, eat fruits and berries. Although we get vitamins and minerals in small amounts from some berries, in order for fruits and vegetables to help treat, for example, cardiovascular diseases or prevent the development of certain forms of cancer, they should be consumed at least 500 grams per day.