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New recommendations on healthy nutrition: Complete guidance
Section 1: Fundamental principles of healthy diet
Healthy diet is not just a fashionable trend, but the cornerstone of physical and mental well -being. It includes the consumption of various products that provide the body with the necessary nutrients for optimal functioning. The healthy diet is based on the balance between macronutrients (proteins, fats and carbohydrates) and micronutrients (vitamins and minerals), as well as a sufficient amount of water and fiber. New recommendations on healthy nutrition emphasize the importance of a personalized approach, taking into account individual needs, lifestyle, genetic predisposition and health status.
1.1. Macronutrients: the key to energy and construction
- Squirrels: The main building blocks of the body necessary for the growth, restoration of tissues and the synthesis of enzymes and hormones. New recommendations emphasize the importance of a variety of protein sources, including both animals (low -fat meat, poultry, fish, eggs, dairy products), as well as vegetable (legumes, nuts, seeds, tofu, film). Recommended protein consumption depends on the level of physical activity, age and health status. It is important to choose sources of protein with a low content of saturated fats.
- Fat: An important source of energy necessary for the assimilation of fat -soluble vitamins, the synthesis of hormones and maintain the health of cell membranes. The type of fat consumption is of consumed. It is recommended to give preference to unsaturated fats (mononed and polyunsaturated) contained in olive oil, avocados, nuts, seeds and fatty fish (salmon, mackerel, herring). The consumption of saturated fats (contained in red meat, butter, palm oil) and trans fats (contained in processed foods, fast food and fried foods) should be limited. New recommendations especially emphasize the harm of trans fats and call for their maximum exclusion from the diet.
- Carbohydrates: The main source of energy for the body. The choice of carbohydrates plays a decisive role in maintaining a stable blood sugar and providing the body with the necessary nutrients. It is recommended to give preference to complex carbohydrates (whole grains, vegetables, fruits, legumes), which are slowly digested and provide the body with energy for a long time. The consumption of simple carbohydrates (sugar, sweets, carbonated drinks, white bread) should be limited, which quickly increase blood sugar and can lead to the development of insulin resistance and other health problems. New recommendations focus on the glycemic index (GI) and glycemic load (GN) of products, recommending to choose products with low GI and GN to maintain a stable blood sugar.
1.2. Micronutrients: small, but powerful
- Vitamins: Organic compounds necessary for the normal functioning of the body. Each vitamin fulfills its specific role, from maintaining immunity to providing healthy skin and bones. A diverse diet, including fruits, vegetables, whole grain products, legumes, nuts and seeds, usually provides the body with the necessary vitamins. However, in some cases, especially in certain diseases or conditions (pregnancy, lactation), additional intake of vitamin complexes may be required. New recommendations emphasize the importance of consulting a doctor or a nutritionist before taking vitamin additives.
- Minerals: Inorganic substances necessary for various physiological processes, such as maintaining bone health, regulation of blood pressure and transmitting nerve impulses. Important minerals include calcium, iron, potassium, magnesium, zinc and selenium. A diverse diet usually provides the body with the necessary minerals. However, in some cases, especially in certain diseases or conditions (anemia, osteoporosis), additional use of mineral additives may be required. New recommendations emphasize the importance of consulting a doctor or nutritionist before taking mineral additives.
1.3. Water: Elixir of life
Water is a vital element for all physiological processes in the body. It is involved in the transport of nutrients, regulation of body temperature, toxins and maintaining the normal operation of organs and systems. Recommended water consumption varies depending on the level of physical activity, climate and health status. General recommendations-2-3 liters of water per day. New recommendations emphasize the importance of drinking water during the day, and not just with a feeling of thirst. It is necessary to give preference to clean water, and not sweet drinks, juices or soda drinks.
1.4. Fiber: a friend of the digestive system
Fiber – undigested dietary fiber contained in plant products. It plays an important role in maintaining the health of the digestive system, regulating blood sugar and cholesterol, and also helps to saturate and control weight. Recommended fiber consumption-25-35 grams per day. Fiber sources include fruits, vegetables, whole grain products, legumes, nuts and seeds. New recommendations emphasize the importance of a gradual increase in fiber consumption in order to avoid discomfort in the gastrointestinal tract.
Section 2: Practical recommendations for healthy nutrition
2.1. Power planning:
- Compilation of a list of purchases: Before going to the store, make a list of products necessary for a healthy diet. This will help to avoid impulsive purchases of unhealthy food.
- Menu planning for a week: Plan the menu in advance for a week to make sure that you get all the necessary nutrients.
- Cooking at home: Preparation of food at home allows you to control the ingredients and the size of portions, which contributes to a healthier nutrition.
- Portion control: Pay attention to the size of the portions. Use smaller plates and bowls to visually reduce the size of the portion.
- Snacks: Plan healthy snacks between basic meals to avoid overeating during lunch or dinner. Fruits, vegetables, nuts, yogurt or a little whole -grain cranery are suitable as snacks.
2.2. Choosing products:
- Fruits and vegetables: Try to use a variety of fruits and vegetables every day. They are an excellent source of vitamins, minerals, antioxidants and fiber. Preference should be given to fresh or frozen fruits and vegetables.
- Whole grain products: Replace products from white flour with whole grain products, such as whole grain bread, macarons made of hard -wrap of wheat, brown rice, film and oatmeal. All -grain products are rich in fiber and nutrients.
- Low -fat sources of protein: Choose low -fat sources of protein, such as chicken breast without skin, fish, legumes, tofu and eggs. Limit the consumption of red meat and processed meat products.
- Healthy fats: Use healthy fats such as olive oil, avocados, nuts and seeds. Limit the consumption of saturated fats and trans fats.
- Dairy products: Choose dairy products with low fat or low -fat. An alternative to dairy products can be plant drinks enriched with calcium and vitamin D.
2.3. Preparation methods:
- Baking: Baking is a healthy way of cooking that does not require adding a large amount of fat.
- Cooking: Cooking is another healthy way of cooking, especially vegetables. It is important not to digest vegetables in order to preserve their nutrients.
- Steaming: Steaming is a great way to preserve nutrients and the taste of vegetables.
- Grill: Grill preparation is a healthy way of cooking meat, fish and vegetables. It is important not to overfeed food.
- Žarka: Frying should be used moderately and using a small amount of healthy oil.
2.4. Conscious nutrition:
- Eat slowly: Eat slowly and carefully chew food. This allows the body to feel saturation and avoid overeating.
- Eliminate distracting factors: Eliminate distracting factors, such as a TV, phone or computer, while eating. Focus on food and sensations.
- Listen to your body: Listen to the signals of hunger and saturation. Eat only when you are hungry, and stop eating when you feel full.
- Do not skip food meals: Do not skip food meals, especially breakfast. Passing meals can lead to overeating at a later time.
- Enjoy food: Enjoy food and cooking process. Healthy nutrition should be pleasant and should not cause guilt or restrictions.
2.5. Reading labels:
- Portion size: Pay attention to the size of the portion indicated on the label. Often people consume more than indicated in the size of the portion.
- Calories: Pay attention to the number of calories in a portion. This will help you control the consumption of calories and maintain a healthy weight.
- Fat: Pay attention to the amount of fats, especially saturated fats and trans fats. Try to choose products with a low content of these fats.
- Sahar: Pay attention to the amount of sugar in a portion. Try to choose low sugar products.
- Sodium: Pay attention to the amount of sodium in a portion. Try to choose low sodium foods.
- Fiber: Pay attention to the amount of fiber in a portion. Try to choose products with a high fiber content.
- Ingredients: Read the list of ingredients carefully. Avoid products containing a large number of artificial ingredients, additives and preservatives.
Section 3: Special conditions and recommendations
3.1. Pregnancy and lactation:
Pregnancy and lactation are periods of increased need for nutrients. During this period, it is important to eat various and balanced foods rich in proteins, fats, carbohydrates, vitamins and minerals. Particular attention should be paid to the consumption of folic acid, iron, calcium and vitamin D. A consultation with a doctor or nutritionist is recommended to obtain individual nutrition recommendations. Avoid the use of alcohol, raw fish, non -pasteurized dairy products and products with a high mercury content.
3.2. Childhood:
Healthy diet in childhood plays a decisive role in ensuring normal growth and development. It is important to provide children with a diverse diet rich in fruits, vegetables, whole grain products, low -fat protein sources and dairy products. The consumption of sweet drinks, sweets, fast food and processed products should be limited. It is important to accustom children to healthy food habits from an early age.
3.3. Elderly age:
In old age, the need for some nutrients may increase, while the need for calories may decrease. It is important to provide older people with a diet rich in proteins, calcium, vitamin D and vitamin B12. Attention should be paid to sufficient consumption of water and fiber. It is important to consider individual needs and the health status of older people.
3.4. Vegetarianism and veganism:
Vegetarianism and veganism are power systems that exclude the use of meat and, in the case of veganism, all animal products. With a properly planned diet, vegetarianism and veganism can be healthy and full -fledged. It is important to ensure sufficient consumption of protein, iron, calcium, vitamin D, vitamin B12 and omega-3 fatty acids. Consultation with a nutritionist is recommended to obtain individual nutrition recommendations.
3.5. Chronic diseases:
In the presence of chronic diseases, such as diabetes, cardiovascular diseases, renal failure or cancer, it is important to observe special dietary recommendations. Consultation with a doctor or a nutritionist is recommended to obtain individual nutrition recommendations that take into account the characteristics of the disease and health status.
Section 4: debunking myths about nutrition
4.1. Myth: fats are harmful to health.
Fact: Not all fats are harmful to health. Unsaturated fats (monoen -saturated and polyunsaturated) are healthy and necessary for the normal functioning of the body. The consumption of saturated fats and trans fats should be limited.
4.2. Myth: carbohydrates should be avoided.
Fact: carbohydrates are the main source of energy for the body. It is important to choose complex carbohydrates (whole grains, vegetables, fruits) that are slowly digested and provide the body with energy for a long time. The consumption of simple carbohydrates (sugar, sweets, carbonated drinks) should be limited.
4.3. Myth: protein is needed only by athletes.
Fact: protein is necessary for everyone for growth, restoration of tissues and synthesis of enzymes and hormones. Recommended protein consumption depends on the level of physical activity, age and health status.
4.4. Myth: All diets are effective for weight loss.
Fact: Not all diets are effective for weight loss. Some diets may even be harmful to health. Effective weight loss requires a balanced diet, regular physical activity and a change in lifestyle.
4.5. Myth: additives are always useful.
Fact: additives are not always useful and can even be harmful to health. Before taking vitamin or mineral additives, it is necessary to consult a doctor or nutritionist.
Section 5: tools and resources for healthy diet
- Nutrition tracking applications: There are many application tracking applications that allow you to control the consumption of calories, macronutrients and micronutrients.
- Web sites and healthy food resources: There are many websites and healthy nutrition resources that provide information about a balanced diet, recipes and dietary recommendations.
- Consultation with a nutritionist: Consultation with a nutritionist can be useful for obtaining individual nutrition recommendations that take into account individual needs, lifestyle and health status.
- Support groups: Support groups can be useful for obtaining motivation and support in the process of changing food habits.
Section 6: Integration of physical activity
Healthy diet is only part of the equation of a healthy lifestyle. Regular physical activity plays a key role in maintaining health, weight control and improving overall well -being. It is recommended to engage in physical activity of moderate intensity of at least 150 minutes per week or physical activity of high intensity of at least 75 minutes a week. It is important to choose a type of physical activity that you like and which you can regularly perform.
Section 7: Psychological aspects of nutrition
Emotional overeating, stress, and other psychological factors can have a significant impact on food habits. It is important to realize your emotions and learn how to cope with stress in other ways, except for food. It is useful to keep a power diary in order to track the connection between emotions and meals. In difficult cases, the help of a psychologist or psychotherapist may be required.
Section 8: Sustainable meals
New recommendations on healthy nutrition also take into account aspects of sustainability and environmental friendliness. The choice of food products produced in an environmentally friendly way, and the reduction of food waste contribute to the preservation of the environment and ensuring a healthy future. Preference should be given to seasonal and local products, as well as products manufactured without the use of pesticides and herbicides.
Section 9: Personalized approach
It is important to remember that there is no universal solution for a healthy diet. Each person is unique and has their own individual needs, preferences and restrictions. The personalized approach to nutrition, taking into account all these factors, is the most effective way to achieve and maintain health and well -being. Consultation with a doctor or nutritionist will help to develop an individual food plan that meets your needs and goals.
Section 10: Constant training and adaptation
The science of nutrition is constantly developing. New research and discoveries regularly appear by changing our understanding of healthy diet. It is important to keep up with the latest news and recommendations, and also be ready to adapt your diet and food habits as necessary. Subscribe to reliable sources of information, read scientific articles and consult with specialists to always keep abreast of the latest achievements in the field of food. The main thing is a conscious and flexible approach to nutrition, based on knowledge and a desire for a healthy lifestyle.