Proper nutrition is an essential component of beauty and health, which will help you not only maintain excellent physical shape, but also give you additional lightness and a huge boost of energy for the whole day.

Starting to eat right is not as difficult a step as many people think. Provided that the transition to a healthy diet will be carried out gradually.

Having understood the basic rules of healthy eating, each of us will be able to independently develop a balanced diet for himself and his family, based on personal taste preferences and financial capabilities. At the same time, it is not necessary to buy expensive products that many people think are of higher quality, and therefore useful. What's more important is how this food is prepared.

A few basic recommendations for healthy eating

* Eat a variety of foods. The daily diet should contain an extensive list of products consisting of vegetables, fruits, mushrooms, cereals and legumes. Don't forget about meat, fish, poultry, dairy products, butter, nuts, etc.

• Eat small portions 4-5 times a day. The breaks between meals should be small. The daily healthy food menu should look like this: Breakfast (required), lunch, afternoon tea and dinner.

* Observe the food regime. Try to sit at the table at the same time – this has a beneficial effect on the functioning of the gastrointestinal tract. It is better to refuse snacking between main meals.

* Minimize salt intake. Instead of regular salt, nutritionists and experts in the field of healthy nutrition recommend using iodized or sea salt, which can be purchased by visiting a health food store. It is considered an order of magnitude more useful due to the preservation in its composition of a number of minerals that are useful for the body.

* It is also better to reduce the rate of sugar consumption. Alternatively, sugar can be replaced with honey. A couple of spoons of honey a day will not only provide the body with the necessary vitamins and minerals, but also serve as an excellent prevention of colds. Adding honey to hot tea is not recommended, because at high temperatures, honey loses a significant part of its useful properties.

* Proper healthy nutrition involves increasing the consumption of clean water up to 2 liters per day. Water not only has a positive effect on the skin, preventing its aging, but also helps to remove harmful toxic substances from the body and normalize digestion.

• Eat more fresh vegetables and fruits, which are a real storehouse of vitamins, minerals and fiber, which accelerates the metabolic processes in our body.

Tips for cooking healthy food

1. Prepare food in small portions so that it does not last long.
2. give preference to food steamed or baked in the oven. It is better to reduce the use of fried dishes prepared with a large amount of vegetable oil.
3. Buy a steamer – it will become your indispensable assistant in the kitchen. Cooking in it is a real pleasure: fast, simple and extremely convenient. In addition, steaming allows you to preserve all the useful substances in the products as much as possible. Thus, the food will be very juicy and less caloric, without losing its taste qualities. You can cook almost any dish for a couple – fish, meat, poultry, and even dessert!
4. Healthy food easy to prepare and with the help of juicer. Freshly squeezed fruit and vegetable juices are extremely useful for our body. A glass of freshly squeezed orange juice in the morning is a source of not only vitamin C, but also vital energy.

Approximate menu for each day

Breakfast. Never neglect Breakfast! It must be satisfying and nutritious in order to significantly increase your performance. Any porridge is ideal – for example, oatmeal. Add a spoonful of honey, nuts or sliced fruit to it – a delicious and healthy Breakfast is ready. Alternatively, prepare a curd casserole or omelet for Breakfast, washed down with fresh juice.

Lunch. Lunch should also be balanced and full. If you are working, it is better to bring a container with home-made food, and do not snack on all sorts of buns and pies. It is desirable that the lunch diet included some soup-liquid food improves metabolism. For the second, you can cook meat, and garnish with vegetables or rice.

Afternoon snack. For an afternoon snack, enjoy fresh fruit or oatmeal cookies.

Supper. Dinner should be light, but at the same time satisfying. Vegetable dishes, salads and porridges are perfect. Before bedtime is useful to drink a glass of low-fat yogurt, kefir, fermented baked milk or milk – they're very useful for proper bowel function and help quench the insidious hunger that often traps us in the evenings.

Перевод: Сергазы Иманали

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