The benefits of proper nutrition and healthy food. If you have ever wondered how to become healthy and get sick less, then most likely you have received advice: adhere to the principles of proper nutrition. What is the benefit of proper nutrition and why is it so important to eat right?
You may have noticed that what kind of food you choose and how much you eat affects your mood and overall well-being. Some foods can lift your mood, increase energy levels, and improve concentration, while others can make you feel sad and take away all your strength. An unbalanced diet can cause obesity, and lead to problems with the cardiovascular system, musculoskeletal system, diabetes. For example, eating large amounts of fresh fruits, vegetables, nuts, and whole grains may even reduce the risk of depression, while eating foods high in sugar and saturated fats, on the contrary, increase this risk. It is important to eat healthy food as soon as possible, this is a great contribution to your future and the future of your loved ones.
Nutrition for healthy skin
What do you need to eat to make your skin look healthy? In recent years, we have found more and more evidence that the foods we eat affect the condition of our skin. Adherence to the rules of healthy eating has been proven to benefit the whole body, and the skin is an integral part of it.
What is good for the whole body is good for the skin. Some studies show that following a diet with a low glycemic index can reduce the amount of acne. These products include most fresh vegetables, some fresh fruits, beans, and various low-grade cereals. At the same time, other studies do not find a link between a diet with a high glycemic index and the occurrence of acne.
All this means that you should make a choice in favor of proper nutrition. When drawing up the menu “for the skin”, focus on the rules of a healthy diet: add foods rich in nutrients, fiber vitamins, and useful oils, eat more vegetables and fruits, cook them in any way that suits you, give preference to whole-grain products: brown rice, bulgur, whole-grain pasta. Do not forget about a sufficient amount of liquid. Drink plain water with or without gas.
Good mood-healthy food
What we eat affects our mood, but does this mean that we can change our mood by eating certain foods? Our brain consumes a large amount of nutrients, they need it to function and keep our body in good shape. Scientists still have a lot to learn about exactly how diet affects us, but some data is already known.
That’s why you need a rational diet: In the course of a large study, it was revealed that following the principles of the Mediterranean diet has a positive effect on mood and can even reduce the symptoms of depression. First of all, we are talking about increasing the consumption of vegetables, fruits, fish rich in Omega-3, nuts, legumes, and olive oil.
A diet containing a sufficient amount of protein, healthy fats, and fiber helps to maintain a stable blood sugar level after eating, which has a positive effect on our mood. To avoid mood swings, it is worth avoiding products with a high degree of industrial processing — chips, sweet snacks, cookies, and soda. Ironically, we eat foods from this group when we feel stressed, depressed, or anxious. Take a closer look at the Mediterranean diet, try to implement small changes in your diet and after a few weeks, you will notice that your mood has become more even and there is more energy.
Food restrictions are a delusion-healthy food
There are many myths that by removing or adding some specific foods to the diet, we will instantly turn it into proper nutrition. Every now and then we hear in the news about the harm or great benefits of one or another group of products. The positive effect of a varied diet on health is confirmed in all national nutrition recommendations.
The World Health Organization (WHO) notes that a healthy diet includes all food groups of fruits, vegetables, legumes, nuts, and whole grains. It is recommended to combine different types of foods in your diet according to the healthy plate method, because they contain different macro- and microelements, and can provide you with a sufficient amount of nutrients. The benefits of eating different foods are not only in the trace elements and vitamins that they contain.
But also in the sensations and emotions that we experience when we eat a new dish and when we are delicious, therefore, eat foods of different colors, textures, and tastes. There is only a small list of products whose consumption should really be limited: sweet flakes with a long shelf life and a high degree of processing, dairy products of high and medium fat content, foods and beverages with a high content of added sugar, salt or alcohol, or saturated fats. However, it is not worth removing them from the diet at all.
Preventing early aging
Choosing a balanced and varied diet is an important step towards a healthy and long lifestyle. Because vitamins and minerals in the diet have a beneficial effect on your immune system and the body as a whole. Some studies show that the Mediterranean diet has a positive effect on the body and slows down some processes associated with aging.
Following the principles of this diet, it is worth limiting the regular consumption of potato chips, donuts, hot dogs from fast food restaurants, bacon, salami, and fatty meat, and also reducing alcohol consumption. Instead of all these products, it is better to give preference to fresh fruits and vegetables, legumes and grains, lean meat, dairy products, fish, and olive oil.
It is very important to consume a sufficient amount of dairy products — calcium intake will make the bones strong, which means it will allow you to remain active for a long time. A healthy diet can reduce the risk of chronic diseases such as obesity, diabetes, cardiovascular diseases, certain cancers, and skeletal diseases.
Healthy figure
While most fashionable diets offer you to remove whole groups of products. Their creators claim that this is the most effective way to lose weight. Some studies show that adherence to a healthy diet combined with an active lifestyle will not only support you on the way to losing weight. But will also allow you to maintain the achieved weight loss result and avoid disruptions.
Let’s remember how many times you tried to go on a strict diet. Excluding some or other foods to lose weight quickly, and then suddenly found yourself in front of the refrigerator with a bag of chips or a donut in your hands. This process is called “swing” and starts every time we try to lose weight quickly or get healthier. In order to prevent breakdowns, it is important to eat regularly and in small portions.
This will save you from “brutal hunger”, as well as from sudden spikes in blood glucose levels, which is not too good for your health. If you try to include the recommended amount of healthy food in your diet every day — vegetables, fruits, cereals, meat, and dairy products in your diet every day, you will eventually find that you have naturally excluded all unhealthy foods and “dieted”.
Switching to a healthy diet improves all the processes of your body, helps the body lose weight, and thanks to the regular high content of nutrients and trace elements in the diet, you will feel stronger and more energetic.
Good water balance means good health. Why is it important to drink water?
In order for your body to be in the best shape. It is important to maintain the natural balance of fluid in the body. Because our body consists of 60% water. When there is not enough fluid in our body, our brain regularly sends signals and we feel thirsty. It is important to listen to these signals and not miss them. Water is the perfect drink to quench your thirst. There is no added sugar in the water, which is harmful to our teeth. There are no empty calories, and water is also very cheap.
Water is extremely important for comfortable digestion
A low level of fluid in the body affects the work of all organs. And fluid is needed for every cell of the body. Water helps not to overeat. Because often we can mistake a feeling of thirst for a feeling of hunger, and add an extra snack to the diet. Nutritionists advise eating more foods saturated with water — fruits, vegetables, oatmeal, soups and beans.
Dishes with a high liquid content usually have a large volume and quickly lead to saturation. Water helps to look good because our skin contains a lot of water and acts as a protective barrier for the body. You should not expect that thanks to water you will get rid of wrinkles, but your skin will look better. Water is important for the kidneys. If you do not drink enough fluids, then your kidneys are in greater danger, as the risk of stone formation increases.
How much should I drink to stay healthy? It is recommended to drink water every time you feel thirsty. If you feel that you are not drinking enough, try to always carry a bottle of water with you. A small amount of liquid is also contained in the foods you eat — fruits and vegetables. If it is difficult for you to drink plain water without gas. Try adding a piece of lime to it, you can try drinking carbonated water with a flavoring. Try to choose sugar-free drinks.
Eating right is simple and inexpensive
It seems to some that eating right is very difficult and troublesome. But in fact, adhering to the rules of healthy eating is simple. Not at all as expensive as it seems. There is no need to look for super-products or buy expensive vitamin complexes. It is enough to adhere to the basic principles and follow simple rules. Eat more fresh foods: lean meat and dairy products, fruits, and vegetables. Choose cereals with a low degree of processing, and give preference to whole-grain pasta. Limit foods with “empty calories”. These foods are low in healthy nutrients and high in sugar, fat, and calories. These include foods such as chips, candy, and regular carbonated drinks. Choose different healthy foods from each food group, and eat them at every meal. Whenever you sit down at the table, fruits and vegetables should take up half of your plate.
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