“Food must become your medicine, otherwise medicine will become your food,” said one ancient philosopher, and his words are still relevant today. Our diet largely determines our health. And thus, we ourselves choose: to be healthy or to eat whatever we can, and then get sick, grow old early and die.
It’s easier, of course, to blame everything on secondary factors - stress, ecology, and so on, but it’s better to face the truth and admit the fact that each of us is digging our own grave with our own spoon. The cells of our body are built from what is on our plate, and if we eat what a good owner would not even dare to feed a dog, then we will receive the corresponding consequences.
There are many theories of proper and healthy eating, many ideas, concepts and diets, some of which even include alcohol. Therefore, we can argue endlessly about what is a healthy diet and what is not. Someone is agitating that a person cannot live without animal food, although there are many examples that, on the contrary, a person can live a very healthy life. Some people claim that processed food is evil and the cause of all diseases. There are many different types of nutrition, and most often there is something different for everyone. Today we will try to consider the free radical theory of aging, according to which, by eating more so-called antioxidants, you can almost live forever.
- Disease and aging occur due to the accumulation of free radicals.
- Free radicals damage cells and tissues.
- Plant foods are healthier than animal foods.
- The healthiest food is berries.
- The diet should be changed gradually.
Let's consider these and other aspects of a healthy diet in terms of the presence of antioxidants in foods.
Our body is a reflection of what we eat
People who think about the benefits of proper nutrition are wondering what healthy food is for the whole family and how to eat healthy.
Health and food are closely intertwined concepts, especially in countries where obesity is considered a major problem. The diet should not contain high-calorie and junk food.
Adequate nutrition for the digestive organs and other internal systems allows you to normalize the functioning of the entire body - speed up metabolic processes, eliminate problems with bowel movements (chronic constipation). For people who are obese, it is necessary to accompany a balanced diet with regular physical activity for health. Eating healthy food in this case will be considered an alternative diet.
What do we know about proper nutrition?
Healthy food is enriched with minerals, vitamins and organic acids. Foods containing complex carbohydrates are beneficial for the body. For a healthy person, the most important thing is to completely give up processed foods and fast food. The majority opinion that the main criterion for choosing the right food is nourishing and tasty is erroneous. First of all, a healthy diet - fruits and fresh vegetables, grains, cereals, lean meat and fish.
Cabbage
All types of cabbage (Brussels sprouts, cabbage, kohlrabi and others) contain vitamin C and fiber. And also - a complex of anti-cancer substances that protect the digestive system from cancer. You can eat cabbage stewed, boiled, or baked. But it’s better to eat fresh, which contains the most coarse plant fibers that thoroughly cleanse the intestines.
In winter, sauerkraut will be the best prevention of viral diseases. It contains 20 times more vitamin C than lemon.
All types of cabbage are equally healthy (Photo: Pixabay.com)
How to choose healthy carbohydrates?
With a balanced diet, the emphasis should be on complex carbohydrates.
Dishes and products containing this type of organic substances are rich in fiber, which helps saturate the body, normalize digestion and allow a person to not feel hungry for a long time.
Light carbohydrates are found in fast food, sweet carbonated drinks, chocolate and fast food - they negatively affect the body's functioning, so they must be excluded from the diet. Complex carbohydrates are digested more slowly, so energy enters the body evenly.
White meat
A source of protein and iron, which delivers oxygen to the cells of organs and tissues. Unlike red meat, it is not carcinogenic; in addition, it contains a minimum of animal fat and does not increase cholesterol.
It is a mistake to think that you can get enough iron from spinach or green apples. They contain non-heme iron, which is absorbed by the body at only two percent. From chicken fillet, the degree of absorption reaches 60 percent.
Chicken breast is the healthiest meat (Photo: Pixabay.com)
How to calculate serving size?
The weight of the consumed portion for a balanced diet should not exceed 200 g. Any healthy food (fruits, vegetables, salads, first and second courses) must be weighed in advance. Nutritionists from Canada have proposed an original way to determine the approximate serving size without weighing - vegetables and fruits allowed for consumption should not exceed the size of a person’s fist.
Everything else, including meat and cereals, will have to be weighed. To find out your daily caloric intake, you need to contact a specialist. Based on the individual characteristics of the body, he will make the necessary calculations and name the optimal number of calories allowed for daily consumption. A woman’s body should receive 700 kcal every 4-5 hours, a man’s body should receive at least 1000 kcal.
Why food addiction occurs
Food cravings are not just an emotional desire for a particular food. It is always associated with physiological changes. It all starts with processing information about the food we want to eat. We perceive it visually, smell it, taste it. The more appetizing a dish looks, the more pleasant its aroma and shades of taste, the more pleasure we get from it. Actually, there is nothing wrong with enjoying food. If a person is physically healthy, his life is varied, and he receives positive emotions from it, then delicious dishes will remain for him only one of the opportunities to experience pleasant sensations.
If you really want to eat fast food, who can afford it without consequences for your figure? Read HERE
Often, food addiction is experienced by those for whom food becomes the only source of positive emotions. After all, this is the easiest and fastest way - you buy a bun at the nearest coffee shop and you’re already happy for 5-10 minutes.
Taste is what allows certain foods to take over a person. From this point of view, taste buds especially love everything sweet and fatty.
Currently, all synthetic flavor enhancers can be added to this list. Products containing them seem to us the most delicious. All these substances irritate the nerve cells that are located in the mouth and tongue. The signal from them is transmitted to the brain, which in turn gives the command to produce opioids - special substances that give us the much-desired feeling of pleasure. These, in particular, include endorphins, which are known to many as “hormones of happiness.”
Another feature of opioids is that they reduce pain and stress. It is no coincidence that people often get used to sweets and fatty foods during periods of life’s troubles. Experiencing such pleasant sensations leads to the fact that you want to feel this way again and again. As a result, certain food appears on the table more and more often, and there is a desire to eat only it and nothing else, and in large quantities. Over time, this leads to changes in metabolic processes, a malfunction of a number of hormones and neurotransmitters - substances that regulate mood. In 90 percent of cases, food addiction is accompanied by excess weight, insulin resistance, liver dysfunction, and a number of psychological disorders.
Paleo diet
The Paleo diet is a technique based on the consumption of natural foods. Preference should be given to fruits and berries, fibrous vegetables, nuts, seeds, dairy products, lean fish and meat. Dishes prepared from these products are rich in vitamins and microelements. With the help of a diet, you can get rid of extra pounds and restore poor health.
The nutritional system requires the complete exclusion of white sugar and all products in which it is present from the diet.
Coffee and strong black tea, legumes, cereals and dairy products (except kefir) are prohibited. For breakfast you can eat chicken eggs (omelet, scrambled eggs). Second breakfast - fruits, nuts, seeds. Lunch – salads of fresh vegetables and herbs, dressed with olive oil, lean poultry. Fish is most often prepared for dinner.
Which diet is right for you?
The diet is selected depending on the goal and individual characteristics of the body. Independent selection of a technique with which you can get rid of extra centimeters at the waist is fraught with the development of dangerous pathologies. Fasting is strictly contraindicated for some people, so before getting rid of subcutaneous fat, you should consult a specialist. He will explain in detail the principles of the diet that suits you and tell you how to follow it correctly.
Food pyramid
Thanks to a balanced diet, you can form new eating habits and normalize the functioning of the digestive tract. The basis of the system is the division of all products into 3 categories:
- liquid;
- bulk;
- solid.
A schematic representation of the basic diet allows you to correctly compile a food basket and avoid purchasing prohibited products. At the base of the pyramid and in its center there is permitted food, at its top there are foods and dishes that must be excluded from the diet. The pyramid includes 4 steps:
- base – fruits and vegetables, unsaturated fats of vegetable origin, grain crops;
- second stage – products containing plant and animal proteins;
- third stage – dairy and fermented milk products;
- top – alcohol, sweets (light carbohydrates), flour products.
The variety of techniques is represented by several colors: green - all vegetables and herbs, orange - bread and cereals, red - fruits, berries, yellow - fats.
Whole grain bread, oatmeal, rice and pasta
You need to stop eating white bread and replace it with whole grain or rye bread.
Oatmeal is most often consumed for breakfast. Rice is added to first and second courses; it is recommended to give preference to steamed varieties of cereal or brown rice. It is better to cook it without salt or with a small addition of it. Pasta can be included in the diet provided that the product is made from durum wheat.
They must be eaten separately from each other - bread is not combined with pasta and rice, noodles are not eaten at the same time as rice. The products are prepared with meat, fish and vegetables. The daily norm of bread is no more than 2-3 slices; it can be consumed three times a day.
Vegetables
Vegetables are the main source of vitamins and minerals. They supply the body with carbohydrates, acids of organic origin and microelements. Vegetables are enriched with fiber, which normalizes digestion and promotes faster elimination of toxins. Vegetables that are beneficial to the body include:
- Carrot. Contains carotene, vitamin PP, K, C, E. Regular consumption helps improve blood composition, normalizes the functioning of the cardiovascular system and gastrointestinal tract.
- Tomatoes. Normalize metabolic processes in the body, the functioning of the kidneys and intestinal tract. Useful for anemia and heart pathologies.
- Onion. The presence of this vegetable in the diet is mandatory. Contains phytoncides that strengthen the immune system.
- Garlic. A natural antibiotic has a strengthening, antiseptic effect on the body.
- Bulgarian pepper. Contains vitamin C, PP, B and A. Accelerates the elimination of toxins.
- Cabbage. Healthy dishes can be prepared from white cabbage, cauliflower and sea cabbage. According to reviews, this vegetable helps in the fight against cancer.
You can include beets in your diet - they are rich in vitamins, microelements and natural sugar.
Fruits
Proper balanced nutrition requires daily consumption of fruits. Pineapples and oranges accelerate the breakdown of fats, apples and pears saturate the body with amino acids. They are eaten during a snack or breakfast - at this time they are absorbed faster. Fruits replenish the body's need for sugar and glucose.
Meat, poultry, fish, dry beans, eggs and nuts
Lean meat (poultry, veal, beef) are suppliers of animal fats and proteins. The fish is enriched with minerals, including phosphorus. Nuts contain unsaturated fatty acids, which strengthen blood vessels. Eggs should be present in the diet; they are most often eaten for breakfast.
Legumes (beans, lentils) can be included in the diet every other day. They are suitable as a side dish and can serve as an independent dish. Beans quickly saturate due to the presence of acids of organic origin; the nutritional value of the crop is 55-60 kcal.
Products in this category reduce cholesterol and blood sugar levels and have an astringent effect on the body. Regular consumption of beans helps prevent the development of pathologies of the cardiovascular system and cancer. The elements present in beans speed up digestive processes.
Milk, kefir, cheese, yogurt
Dairy products contain lactose - milk sugar, which ensures the normal functioning of intestinal lacto- and bifidobacteria. Lactose has a positive effect on the central nervous system. The chemical composition of milk and dairy products ensures the resistance of immunity to pathogens. Despite all the benefits of milk sugar, an excess of this element can lead to the development of problems with bowel movements.
Fats, oils and sweets
Sweets, butter and vegetable fats should be partially excluded from the diet. They have a detrimental effect on the body, accelerating the formation of fatty plaques on the walls of blood vessels. Animal fats and butter accelerate the process of fat deposition in the subcutaneous layer.
The healthiest vegetables
The benefits of most vegetables come from both the fiber and phytonutrients they contain. At the same time, broccoli, rich in folic acid salts, potassium and calcium, is considered the most useful vegetable. In addition, broccoli can reduce the risk of heart disease, diabetes and even some types of cancer.
Among other things, broccoli contains a powerful antioxidant beta-carotene, sulforaphane, as well as vitamin C and vitamin K. However, in order to preserve all the beneficial microelements, when cooking it is recommended not to boil broccoli in water, but only lightly steam or fry gently.
// List of the healthiest vegetables:
- Avocado
- Broccoli
- Brussels sprouts
- Eggplant
- Tomatoes
- Red bell pepper
- Carrot
- Onion and garlic
- Yam (sweet potato)
List of healthy fruits
The pectins contained in fruits enhance the motor function of the large intestine and, in combination with fiber, promote the digestion process - in fact, fruits “pull out” toxins from the body. This is why doctors recommend eating 1-2 fresh fruits daily.
Bananas should be mentioned separately on the list of the most healthy fruits. A medium banana provides up to 30% of the daily requirement for vitamin B6, 20% of the daily requirement for vitamin C, 16% of the daily requirement for manganese, 13% for potassium and 8% for magnesium.
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The list of the most healthy foods includes green vegetables (from lettuce to broccoli) and dark berries (blueberries, blueberries), as well as all kinds of nuts and cereals. At the same time, regular variability is key when choosing the healthiest foods.
Scientific sources:
- 'What Are The Top 10 Healthy Foods?' by Medical News Today, source
- 'The 10 Healthiest Foods on the Planet' by Fitness Magazine, source
- 'Strawberries And Blueberries Halt Cognitive Decline In Elderly', source
Healthy eating and weight loss
Healthy nutrition promotes weight loss. Experts recommend that people suffering from obesity reconsider their diet. It is necessary to exclude fatty, sour and salty foods from it. Proper balanced nutrition will not only eliminate extra centimeters, but also restore the normal functioning of the digestive tract. Still mineral water is also included in the diet.
Calculate your total daily energy consumption
Before determining the daily total energy consumption, it is necessary to pay attention to the number of kilocalories that the body spends during physical activity.
Energy balance refers to the energy exchange occurring between the environment and the body. During the process, energy expenditure and energy entering the body are equal.
In order to determine daily energy metabolism, you should use the timing-tabular method. To do this, you need to contact a specialist who will help you create an individual consumption table and determine the time for performing various physical exercises.
What do you need to know when planning to lose weight?
Before you start losing weight, you need to visit a specialist. He will identify possible contraindications to diets and help you choose the appropriate method. People who want to lose weight are advised to study the nutritional value of certain foods in advance.
Oatmeal
The healthiest cereal is rich in fiber. It cleanses the intestines, reduces the intensity of glucose absorption from the digestive tract and reduces cholesterol levels. But only the right oatmeal can do this - a minimally processed grain intended for long-term cooking. For example, “Hercules”, the cooking time of which is 20-25 minutes.
Oatmeal is rich in fiber (Photo: Pixabay.com)
Proper nutrition for muscle growth
Diets that build muscle include foods that contain large amounts of carbohydrates and proteins. The basic principle of nutrition systems of this type is that the amount of energy entering the body must exceed the amount of energy consumed. The quality of proteins, carbohydrates and fats must be high; you must carefully read food labels.
What you need to know about proper nutrition for muscle growth?
Before choosing a method for building muscle, you need to determine the person’s somatotype. Asthenics (ectomorphs) should consume high-calorie protein foods, hypersthenics (endomorphs) should count calories so that fat is not deposited under the skin.
A little more about the laws of healthy eating
A healthy diet needs to be carefully reviewed. You need to remove junk food from it and reduce the amount of portions you consume. The drinking regime must be observed - liquids allowed for consumption eliminate the feeling of hunger.
Healthy drinks
With a balanced diet, it is recommended to prepare drinks yourself from fresh vegetables, fruits and dried fruits. Compotes must be cooked without adding sugar. Freshly squeezed juices should be consumed immediately and should not be stored in the refrigerator for more than 12 hours.
Healthy Breakfast Recipes
For breakfast, it is preferable to prepare porridge from cereals and cereals. Required ingredients:
- skim milk – 250 ml;
- semolina – 3-4 tbsp.
Place the milk on the fire and bring to a boil. After the foam has subsided, add semolina - this must be done carefully, trying to sprinkle the cereal evenly, then there will be no lumps in the porridge. Cook the semolina for 3-4 minutes.
First course recipes
First courses are the basis of lunch. They can be prepared from vegetables and cereals. Ingredients for borscht:
- meat (lean beef) – 400 g;
- potatoes – 3-4 pcs.;
- carrots – 1 pc.;
- beets – 1 pc.;
- salt, seasonings - to taste;
- vegetable oil – 3 tbsp. l.;
- tomato paste – 2 tbsp. l.;
- cabbage – 1/2 head.
The meat is pre-boiled, keeping the broth clear. Potatoes are cut into small cubes and added to boiling water. After the vegetable is cooked until half cooked, shredded cabbage is added to the broth. The onion is cut into half rings, the carrots are grated, and the vegetables are fried in a small amount of oil. When the onion turns golden, add tomato paste and grated beets. Simmer for 5-7 minutes. Frying is added to borscht. Salt and pepper to taste. The meat can be cut into portions in advance. Greens are added to the finished dish.
Main course recipes
Main courses can be eaten for lunch and dinner. Fish with rice in foil - ingredients:
- fish fillet – 300 g;
- brown rice – 100 g;
- olive oil – 2 tbsp. l.;
- seasonings, salt - to taste.
All bones are first removed from the fish. The fillet is cut, salted, peppered and watered with 1 tbsp. l. olive oil. After 30-40 minutes, boil the brown rice until tender. The foil is spread on a flat surface, rice and fish are placed on it and sealed tightly. The raw dish is placed in the oven for 30 minutes.
