Food for a long and healthy life

Chapter 1: The foundation of longevity – the basis of a healthy diet

1. 1. Macronutrients: Life bricks

      • Proteins (proteins): Squirrels are the key building blocks of the body necessary to restore tissues, synthesizing hormones and enzymes, as well as maintaining the immune system. The quality of the protein plays a huge role.

        • Sources:
          • Animal proteins: Meat (low -fat varieties, such as chicken, turkey, fish), eggs, dairy products (cottage cheese, yogurt, kefir).
          • Plant proteins: Legumes (beans, lentils, chickpeas), tofu, cinema, nuts and seeds. The combination of various plant sources of protein ensures all the necessary amino acids.
        • Quantity: The recommended daily protein consumption rate is approximately 0.8 grams per kilogram of body weight. However, for older people, athletes and people with certain diseases, this need may be higher.
        • Balance: It is important to observe the balance between animals and plant proteins, giving preference to low -fat sources. Excessive consumption of red meat and treated meat products may be associated with an increased risk of developing cardiovascular diseases and some types of cancer.

      • Fat (lipids): Fats are necessary to provide energy, assimilating fat -soluble vitamins (a, d, e, k), maintaining the health of the skin and hair, as well as for the normal functioning of the brain.

        • Types of fat:
          • Saturated fats: They are mainly contained in animal products (fatty meat, butter, cheese) and some vegetable oils (coconut, palm). Their consumption should be limited.
          • Unsaturated fats:
            • Mononasized fats: Olive oil, avocados, nuts (almonds, hazelnuts).
            • Paul -Eathed out fats:
              • Omega-3 fatty acids: Fish (salmon, mackerel, herring), linen seed, walnuts. Omega-3 has anti-inflammatory properties and are useful for the health of the heart and brain.
              • Omega-6 fatty acids: Vegetable oils (sunflower, corn, soybean). It is important to observe the balance between Omega-3 and Omega-6, since the excess omega-6 can contribute to the development of inflammatory processes.
          • Transjir’s: Contained in processed products (fast food, pastries, margarine). They should be avoided, since they are associated with an increased risk of developing cardiovascular diseases.
        • Quality: Give preference to unsaturated fats, especially Omega-3. Limit the consumption of saturated fats and completely eliminate trans fats.

      • Carbohydrates: Carbohydrates are the main source of energy for the body. It is important to choose complex carbohydrates that are slowly absorbed and provide a stable blood sugar.

        • Types of carbohydrates:
          • Simple carbohydrates: Sugar, honey, fruits. Provide a quick surge of energy, but can lead to sharp jumps in blood sugar.
          • Complex carbohydrates: Whole grain products (oatmeal, buckwheat, brown rice), vegetables, legumes. Provide prolonged saturation and stable level of energy.
          • Fiber: It is not digested by the body, but plays an important role in maintaining the health of the digestive system, reducing cholesterol and controlling blood sugar. Contained in vegetables, fruits, whole grain products and legumes.
        • Glycemic index (gi): An indicator that reflects how quickly the product increases blood sugar. Products with low GI (vegetables, legumes, whole grain) are preferable than foods with high GI (white bread, sweets).
        • Quantity: The number of carbohydrates consumed should correspond to the level of physical activity and the individual needs of the body. It is important to give preference to complex carbohydrates and limit the consumption of simple sugars.

2. 2. Micronutrients: little heroes of a big business

      • Vitamins: Organic substances necessary for the normal functioning of the body. Each vitamin performs its specific functions.

        • Water -soluble vitamins: Vitamin C, B vitamins do not accumulate in the body, so it is necessary to regularly replenish their stocks.
        • Fat -soluble vitamins: Vitamins A, D, E, K. accumulate in the body, so it is important not to exceed the recommended doses.
        • Sources: A variety of fruits, vegetables, herbs, whole grain products, meat, fish, dairy products.

      • Minerals: Inorganic substances necessary for various functions of the body.

        • Calcium: It is necessary for the health of bones and teeth, as well as for the normal functioning of muscles and the nervous system.
        • Iron: It is necessary to transfer oxygen in the blood.
        • Potassium: It is necessary to maintain normal blood pressure and muscle function.
        • Magnesium: It is necessary for energy metabolism, muscle work and nervous system.
        • Zinc: It is necessary for the immune system, wound healing and normal growth and development.
        • Sources: A variety of fruits, vegetables, greens, whole grain products, meat, fish, dairy products, nuts and seeds.

      • Antioxidants: Substances that protect the body cells from damage caused by free radicals. Free radicals can contribute to the development of aging and various diseases.

        • Vitamin C, Vitamin E, Selenium, Beta-carotene, flavonoids: Contained in fruits, vegetables, berries, herbs, nuts and seeds.
        • Sources: Berries (blueberries, raspberries, strawberries), green tea, dark chocolate, vegetables (broccoli, spinach, carrots), nuts (walnuts, almonds).
        • Role in longevity: Antioxidants help to slow down the aging process, reduce the risk of chronic diseases and strengthen the immune system.

3. 3. Water: Source of life

      • The role of water in the body: Water is necessary for all vital processes, including the transportation of nutrients, regulation of body temperature, removal of waste and maintaining the normal functioning of organs and systems.
      • Recommended quantity: It is recommended to drink at least 1.5-2 liters of water per day. The need for water can increase with physical exertion, hot weather and certain diseases.
      • Sources: Water, tea, juices, fruits and vegetables with a high water content (cucumbers, watermelon).
      • Signs of dehydration: Thirst, dry mouth, headache, fatigue, constipation.

Chapter 2: Power and Prevention of Diseases

2. 1. Cardiovascular diseases (SVP)

      • Risk factors: High cholesterol, high blood pressure, obesity, diabetes, smoking, insufficient physical activity.
      • Dietary recommendations:
        • Reducing the consumption of saturated and trans fats: Limit the consumption of fatty meat, butter, cheese, fast food and processed products.
        • Increased consumption of unsaturated fats: Give preference to olive oil, avocados, nuts and fatty fish (salmon, mackerel, herring).
        • Increase in fiber consumption: Eat more vegetables, fruits, whole grain products and legumes. Fiber helps to reduce blood cholesterol.
        • Sodium (salt) consumption restriction: Excess sodium can increase blood pressure.
        • Increase in potassium consumption: Potassium helps to reduce blood pressure. Contained in bananas, oranges, potatoes and other fruits and vegetables.
        • Moderate alcohol consumption: Excessive alcohol consumption can increase blood pressure and increase the risk of CVD.
      • Useful products: Vegetables, fruits, berries, whole grain products, legumes, nuts, seeds, olive oil, fatty fish.

3. 2. Type 2 diabetes

      • Risk factors: Obesity, insufficient physical activity, genetic predisposition.
      • Dietary recommendations:
        • Blood sugar control: Regular food, restriction of consumption of simple sugars and products with a high glycemic index.
        • Increase in fiber consumption: Fiber helps to slow down the absorption of sugar and maintain a stable level of glucose in the blood.
        • Healthy fats: Give preference to unsaturated fats.
        • Weight control: Maintaining a healthy weight helps to improve insulin sensitivity.
      • Useful products: Vegetables, fruits (with moderate sugar content), whole grain products, legumes, low -fat meat, fish.
      • Diet with low glycemic index: The choice of low GI products helps to avoid sharp jumps in blood sugar.

4. 3. Cancer

      • Risk factors: Genetic predisposition, smoking, alcohol, malnutrition, exposure to harmful substances.
      • Dietary recommendations:
        • Increase in fruits and vegetable consumptions: Fruits and vegetables contain antioxidants and other beneficial substances that can help protect the cells from damage.
        • Limiting the consumption of red and processed meat: Excessive consumption of these products may be associated with an increased risk of developing certain types of cancer.
        • Moderate alcohol consumption: Excessive alcohol consumption increases the risk of developing certain types of cancer.
        • Maintaining a healthy weight: Obesity is associated with an increased risk of developing certain types of cancer.
      • Useful products: Cruciferous vegetables (broccoli, cabbage, cauliflower), berries, tomatoes, garlic, onions, green tea.
      • Antioxidants: The use of products rich in antioxidants can help protect the cells from damage.

5. 4. Osteoporosis

      • Risk factors: Age, gender, genetic predisposition, lack of calcium and vitamin D, insufficient physical activity.
      • Dietary recommendations:
        • Sufficient calcium consumption: Dairy products, green leafy vegetables, tofu, enriched products.
        • Sufficient consumption of vitamin D: Fish (salmon, mackerel), egg yolks, enriched products, sunlight.
        • Physical activity: Regular exercises with the load help strengthen the bones.
      • Useful products: Dairy products (with low fat), green leafy vegetables, fish (salmon, mackerel), egg yolks.

6. 5. Alzheimer’s disease

      • Risk factors: Age, genetic predisposition, cardiovascular disease, diabetes.
      • Dietary recommendations:
        • Mediterranean diet: It is rich in vegetables, fruits, whole grain products, olive oil, fish and nuts.
        • Omega-3 fatty acids: Useful for the health of the brain.
        • Antioxidants: Help protect brain cells from damage.
      • Useful products: Fat fish (salmon, mackerel, herring), berries (blueberries, raspberries), nuts (walnuts), olive oil, green tea.

Chapter 3: Practical Councils on Healthy Diet

7. 1. Power planning:

      • Menus compilation: Plan a menu for a week in advance to avoid spontaneous and unhealthy elections.
      • Shopping list: Make a list of purchases based on the menu and adhere to it in the store.
      • Cooking at home: Cooking at home allows you to control the ingredients and sizes of portions.
      • Food containers: Use food containers to take healthy food with you to work or on the road.

8. 2. Size of portions:

      • Conscious nutrition: Eat slowly and consciously, paying attention to the taste and texture of food.
      • Using smaller plates: Using smaller plates can help reduce portions.
      • Continuing food when saturated: Listen to your body signals and stop eating when you feel saturation, not overeating.

9. 3. Choosing products:

      • Fresh products: Give preference to fresh, unprocessed products.
      • Seasonal products: Choose seasonal fruits and vegetables that are rich in nutrients and have the best taste.
      • Organic products: If possible, choose organic products that do not contain pesticides and other harmful substances.
      • Reading labels: Carefully read the labels of products to learn about the composition, sugar, salt and fat.
      • Avoid processed products: Limit the consumption of processed products that contain a lot of sugar, salt, fats and artificial additives.

10. 4. Cooking:

       • Healthy cooking methods: Steam food, bake, cook or simmer. Avoid deep -frying.
       • Using a smaller amount of oil: Use less oil when cooking.
       • Adding spices and herbs: Use spices and herbs to give the taste of food instead of salt and sugar.

11. 5. Snacks:

       • Healthy snacks: Choose healthy snacks such as fruits, vegetables, nuts, yogurt or cottage cheese.
       • Avoid unhealthy snacks: Avoid snacks with sweets, chips and other processed products.
       • Plan snacks: Plan snacks in advance to avoid spontaneous and unhealthy elections.

12. 6. Power outside the house:

       • Choosing healthy dishes: Choose healthy dishes in restaurants and cafes.
       • Ask to change the dishes: Feel free to ask to change the dishes in order to make them healthier (for example, ask to add more vegetables or replace fried food with baked).
       • Limit portion size: Limit the size of the portions when diet outside the home.
       • Avoid the Swedish table: The Swedish table can lead to overeating.

Chapter 4: Nutrition in different age periods

13. 1. Children and adolescents:

       • The need for nutrients: During the period of growth and development, children and adolescents need a sufficient amount of nutrients to maintain health and normal functioning of the body.
       • The importance of a variety of nutrition: It is important to provide a variety of nutrition, including fruits, vegetables, whole grain products, proteins and healthy fats.
       • Limiting sugar and processed products: Limit the consumption of sugar and processed products that can lead to obesity and other health problems.
       • Formation of healthy habits: It is important to form healthy food habits from childhood so that the child adheres to them in adulthood.
       • Examples of healthy dishes: Oatmeal with fruits, vegetable soup, chicken breast with vegetables, cottage cheese with berries.

14. 2. Adults:

       • Maintaining a healthy weight: It is important to maintain a healthy weight in order to reduce the risk of chronic diseases.
       • Regular nutrition: Regular nutrition helps maintain a stable blood sugar and prevents overeating.
       • Physical activity: Physical activity is important for maintaining health and well -being.
       • Stress: Stress management is also important for health.
       • Examples of healthy dishes: Salad with chicken and vegetables, fish with vegetables, buckwheat with mushrooms, omelet with vegetables.

15. 3. Elderly people:

       • Changes in the body: With age in the body, changes occur that may affect the needs for nutrients.
       • Reduced appetite: A decrease in appetite can lead to insufficient nutrient consumption.
       • Digestive problems: Problems with digestion can complicate the absorption of nutrients.
       • The importance of protein: Enough protein consumption is especially important for maintaining muscle mass.
       • The importance of vitamin D and calcium: Vitamin D and calcium are important to bone health.
       • Examples of healthy dishes: Vegetable soup soup, stew with vegetables, steamed fish, fruit cottage cheese.
       • Food additives: In some cases, it may take food additives to compensate for the lack of nutrients.

Chapter 5: Special diets and nutrition approaches

16. 1. Mediterranean diet:

       • Peculiarities: It is rich in vegetables, fruits, whole grain products, olive oil, fish and nuts. Limits the consumption of red meat and dairy products with a high fat content.
       • Advantages: Reduces the risk of developing cardiovascular diseases, type 2 diabetes, Alzheimer disease and some types of cancer.
       • Examples of dishes: Greek salad, paste with vegetables and seafood, fish baked with vegetables, Humus with vegetables.

17. 2. Vegetarian and vegan diets:

       • Peculiarities: Exclude the use of meat (vegetarian) or all animal products (vegan).
       • The need for a balanced diet: It is important to ensure sufficient consumption of protein, iron, vitamin B12 and other nutrients, which are usually found in animal products.
       • Examples of dishes: Beans with vegetables, tofu with rice and vegetables, vegetarian burger, vegetable soup with lentils.

18. 3. Ketogenic diet:

       • Peculiarities: Very low carbohydrate content, moderate protein content and high fat content. The body goes into a state of ketosis, when it begins to use fats as the main source of energy.
       • Advantages: It can help reduce weight, improve blood sugar control and reduce the amount of epileptic seizures.
       • The need to consult a doctor: It is important to consult a doctor before the start of a ketogenic diet, as it can have side effects.
       • Examples of dishes: Meat with vegetables baked in oil, a fish with avocados, a salad with olive oil and nuts.

19. 4. Interval fasting:

       • Peculiarities: Cyclic alternation of periods of food and starvation.
       • Advantages: It can help reduce weight, improve insulin sensitivity and increase life expectancy.
       • The need to consult a doctor: It is important to consult a doctor before starting interval fasting, as it can have side effects.
       • Different methods: There are different methods of interval starvation, such as 16/8 (16 hours of starvation and 8 hours for meals) or 5: 2 (5 days of conventional power and 2 days with calories restriction).

Chapter 6: Nutrition and lifestyle – synergy of longevity

20. 1. Physical activity:

       • Impact on health: Regular physical activity strengthens the cardiovascular system, reduces the risk of chronic diseases, improves mood and supports healthy weight.
       • Recommendations: 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.
       • Types of activity: Walking, running, swimming, cycling, dancing, yoga, strength training.

21. 2. Dream:

       • Impact on health: A sufficient dream is important for restoring the body, maintaining the immune system, improving memory and concentration, as well as reducing the risk of developing chronic diseases.
       • Recommendations: It is recommended to sleep at least 7-8 hours at night.
       • Sleep hygiene: Create favorable conditions for sleeping, such as a dark, quiet and cool room. Avoid the use of caffeine and alcohol before bedtime.

22. 3. Stress management:

       • Impact on health: Chronic stress can negatively affect health, increasing the risk of developing cardiovascular diseases, depression and other health problems.
       • Methods: Practice stress management methods, such as meditation, yoga, breathing exercises, natural walks, communication with loved ones.

23. 4. Refusal of smoking:

       • Impact on health: Smoking is one of the main risk factors for the development of chronic diseases, such as cancer, cardiovascular diseases and lung diseases.
       • The benefits of refusal: Refusal of smoking is beneficial for health at any age.

24. 5. Moderate alcohol consumption:

       • Recommendations: Moderate alcohol consumption can have a positive effect on health, but excessive alcohol consumption increases the risk of various diseases.
       • Definition of moderate consumption: Moderate alcohol consumption is defined as no more than one drink per day for women and no more than two drinks per day for men.

Chapter 7: Myths and Reality about a healthy diet

25. 1. Myth: All fats are harmful.

       • Reality: Not all fats are harmful. Unsaturated fats (olive oil, avocados, nuts, oily fish) are healthy and necessary for the normal functioning of the body. The consumption of saturated fats (fatty meat, butter, cheese) should be limited and transformed (treated products) completely avoid.

26. 2. Myth: Carbohydrates must be completely excluded from the diet.

       • Reality: Carbohydrates are the main source of energy for the body. It is important to choose complex carbohydrates (whole grains, vegetables, legumes) and limit the consumption of simple sugars (sweets, white bread).

27. 3. Myth: To lose weight, you need to starve.

       • Reality: Fasting can lead to a slowdown in metabolism and loss of muscle mass. For weight loss, you need to eat right, use a sufficient amount of protein and engage in physical activity.

28. 4. Myth: all products marked “organic” are more useful than usual.

       • Reality: Organic products may contain fewer pesticides and other harmful substances, but they are not always more nutritious than ordinary products. It is important to choose fresh, unprocessed products, regardless of whether they are organic or not.

29. 5. Myth: Superfoods are the key to longevity.

       • Reality: Superfoods can be healthy, but they are not a magic tablet. It is important to adhere to a balanced diet, including a variety of fruits, vegetables, whole grain products, proteins and healthy fats.

Chapter 8: Final recommendations

30. 1. Gradual changes: Do not try to change all your food habits at once. Start with small, gradual changes that will be easier to maintain in the long term.
31. 2. Individual approach: Consider your individual needs and preferences when compiling a diet. Consult a doctor or nutritionist to get individual recommendations.
32. 3. Enjoy food: Healthy diet should not be boring and restrictive. Experiment with new recipes and products to make food pleasant and diverse.
33. 4. Be consistent: Adhere to a healthy lifestyle on an ongoing basis in order to get the maximum benefit for health and extend your life.
34. 5. Listen to your body: Pay attention to your body signals and adjust your diet in accordance with its needs.