8 Healthy Eating Situations

Rational nutrition is the systematic supply of all nutrients, vitamins and minerals in the right proportions to the body, as well as adequate amounts of energy, which allow the body to develop properly and maintain a sufficient level of health and well-being. The foundation for healthy eating is to follow a few principles described below, which constitute a body of nutritional knowledge encapsulated in a few basic tips.

1- Base your meals on starchy carbohydrates with higher fiber content. 

The main sources of dietary fiber in the diet are vegetables, fruits and whole grain pasta, thick grouts, brown rice, whole meal bread and bran. It is estimated that in Polish cuisine, fiber is supplied mainly through the consumption of processed cereals and in a smaller amount of vegetables and potatoes. The suggested daily dietary fiber intake for a healthy adult person should be 20-40 g / day. The fiber content in food products has a positive effect on health, because it has been proven that the consumption of meals rich in this ingredient contributes to lower fluctuations in blood glucose, and thus regulates the glycemic response after a meal. This property of fiber is particularly important in the prevention of diabetes, which is one of the most common diseases in modern civilization. Moreover, numerous studies suggest that dietary fiber contributes to minimizing the risk of developing cardiovascular diseases, which are the most common cause of death in Poland. This action is related to the protective action of this compound in relation to factors influencing the development of cardiovascular diseases, such as arterial hypertension, elevated cholesterol or the development of inflammation in the body. Also, suggestions regarding the beneficial effects of fiber in reducing the risk of cancer development, such as colon, stomach or breast cancer in women, should not be overlooked. A properly planned daily menu should contain at least 5 servings of cereal products, which are primarily the main source of energy, vitamins, minerals and regulate the digestive tract, preventing constipation, giving a feeling of satiety and, as a result, reducing the risk of weight gain.

2- Eat plenty of fruits and vegetables

The principles of healthy eating described graphically in the form of a pyramid indicate the need to eat at least 5 portions of fruit and vegetables during the day. Moreover, it is recommended that the plate should contain portions of vegetables and ¼ portions of fruit in proportion, of which 1 portion of fruit may be in the form of a glass of fresh juice with no added sugar. These orders are related to the chemical structure of these products - fruits are the source of greater amounts of simple sugars than vegetables. Adequate consumption of these products allows you to provide the body with the necessary antioxidant vitamins (C, E and beta-carotene), which have an anti-cancer effect and reduce the risk of atherosclerotic changes in blood vessels. What's more, the content of dietary fiber in these products is also important, the beneficial effect of which on health was described above.

3- Eat oily fish

Adequate consumption of fish and fish products is essential for human health. Fish is an excellent source of omega-3 fatty acids, hence the regular consumption of these products is one of the actions recommended to prevent cardiovascular disease. Oily sea fish are a particularly valuable dietary component due to their high content of essential fatty acids. The minimum consumption of this type of products should be at least 1-2 servings a week to see their beneficial effects on the human body. Omega-3 fatty acids have anti-inflammatory, anti-atherosclerotic and anti-cancer properties and regulate the immune system, therefore they are an extremely important component of everyone's diet.

4- Limit saturated fat and sugar

The sources of saturated fat in the diet are: butter, egg yolks, full-fat dairy products, lard, tallow, cheese, fatty meats, fish and offal. These products are a source of energy for the body, because 1 g of fat provides as much as 9 kcal of "fuel" for the proper functioning of the body. In addition to the energy function, fats also perform other functions:

• They transport fat-soluble vitamins (A, D, E and K),
• They protect internal organs,
• They are an element of cell membranes, performing a building function,
• They take part in the secretion of hormones,
• They regulate functions of immune system.

However, the Food and Nutrition Institute recommends limiting the consumption of saturated fatty acids provided with the diet due to the possibility of raising the blood cholesterol level by these compounds. Such action is associated with an increased risk of developing atherosclerosis and cardiovascular diseases. What's more, special attention should also be paid to the consumption of trans fats, which have a negative effect on the cardiovascular system by increasing the level of LDL cholesterol, and lowering HDL cholesterol. The sources of these compounds are usually low-quality confectionery and fast-food dishes.

Excessive consumption of sugar contributes to its deposition in the form of fat cells in the body, promoting the development of overweight and obesity. In the long run, such action promotes the development of many metabolic disorders leading to type 2 diabetes, insulin resistance, caries, increased cholesterol levels, atherosclerosis and cholecystitis. For this reason, it is recommended that you reduce your sugar intake as much as possible with a diet of sweets and sweetened drinks.

5. Eat less salt: no more than 6g per day for adults

Unfortunately, the consumption of salt along with the diet is still too high in Poland. This is associated with the risk of hypertension in an increasing percentage of the population, as well as an increase in the incidence of stomach cancer, heart attacks, strokes and osteoporosis. Hence, it is extremely important to avoid consuming products that are a source of salt, such as processed ready-to-eat foods, fast-food products, and reading product labels. It should be remembered that salt is also present in bread, fish, cheese, cold cuts and canned products, therefore it should not be used excessively. Natural herbs such as sweet pepper, black pepper, marjoram, basil, fenugreek, mustard seed, coriander, oregano, parsley, ginger or lavage are a good substitute for this ingredient in the diet.

6- Be active and maintain a healthy weight

Regular physical activity is recommended at the basis of any healthy lifestyle recommendation. It is recommended to perform moderate-intensity muscle strengthening exercises at least 2-3 times a week (ideally every day). Daily exercise has a positive effect on the physical condition and mental performance as well as a correct figure. Moreover, in order to maintain a proper body weight, it is recommended to check this parameter regularly. This test is best done once a week, without clothes, on an empty stomach, and always at the same time for reliable results. Each observed deviation from the norm is an element worth analyzing and improving your health-promoting activities.

7. Don't be thirsty

Recommendations of healthy eating pay special attention to the huge role of adequate fluid intake in the diet on the health of the body. According to the current state of knowledge, an adult person, depending on gender, body weight, physical activity and ambient temperature, should drink 1.5 to 2 liters, and in hot weather even up to 3.5 liters of fluids a day. As can be seen, these parameters depend on the individual tendencies of the organism and the influence of external factors. It is extremely important to make a habit of drinking water and eliminate sweet drinks from the diet, which are a source of unnecessary simple sugars. Water is the environment for all the necessary chemical reactions for the functioning of any organism.

8. Don't skip breakfast

Breakfast, just like each subsequent meal, determines the supply of the right amount of energy for the body, hence it is necessary to consume them at regular times and proportions. Breakfast should be varied and provide all the nutrients - remember about a portion of protein, fat and carbohydrates in the form of whole grain sandwiches with cheese or cold cuts, porridge with fruit or salad with the recommended amount of vegetables. A properly composed breakfast will give you energy, improve brain function and promote well-being, therefore it is one of the most important meals of the day. Maintaining proper eating habits and regular physical activity are a proven path to improving the quality of life and health. A few simple rules may be the only right way to reduce the risk of developing civilization diseases.