A healthy diet is the basis of longevity and well-being. But how and what is “healthy”? This concept is sometimes equated with calorie restriction, the elimination of gluten and lactose from the diet. The word “healthy” helps sell different diets and eating patterns, and if you try to follow at least half of the trendy restrictions at once, you can be left without food.
Most experts disagree that a healthy diet requires significant restrictions and believe that an optimal diet is based on balance and moderation in all things.
These are the tips that won’t help you become as muscular as athletes that get the highest positions on 22Bet timetables, but they will let you stay healthy, regardless of your budget.
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Calories
There is no right number of calories. It all depends on your lifestyle, so before you entrust your body to a diet, analyze what your actual needs are. Athletes have some, people who work outdoors have others, and those who sit at home or work in an office at a sedentary job have others.
According to the WHO, the daily caloric intake for people who are not engaged in physical work is 1,500 to 2,500 kcal per day. A suitable caloric intake can be determined with a dietitian.
Foods: Which to Include, Which to Limit?
So, it’s important to observe the daily caloric content of the diet and compose it according to the rule 1:1:4 (proteins, fats, carbohydrates). But it’s also important that the diet was varied and complete, that is, it also provided us with all the necessary micronutrients (vitamins, minerals, biologically active substances).
It’s impossible to say that some products are harmful and some are useful. For some people, drinking milk leads to swelling and indigestion, some people think gluten is bad and don’t eat bread, and some people refuse to eat potatoes. Take food intolerance tests so that you know for sure: should you really give up certain foods for physiological reasons, or is the fear more in the psychological sphere and comes from a desire to follow fashion?
But there are some products for which the statistics are inexorable. They don’t bring as many benefits as other products, and if consumed in excess, they can even be detrimental. Their quantity in the diet should be limited. These include canned meat and fish and smoked meats, fatty meats, spicy and sour foods, added sugar, especially in combination with fats (the latter category includes almost all pastries and sweet desserts).
Sweet
According to the WHO, sugar should account for no more than 10% of calories in the daily diet, and ideally 5-7%. We are talking about any sugars: honey, juices, syrups, molasses, and lactose. Sugar is in yogurt and milk and fruit, so eliminating it entirely from the menu is an unnecessary task.
This doesn’t mean that you should give up sweets forever. First, keep track of the amount of sweets in your diet. For example, if today you have fruit on the table, give up cookies. Second, divide sweets into small portions – so you will create the illusion that there is a lot of it.
Dessert, for a reason, usually completes a meal. When a person is full, he won’t want to eat much more than his body requires. Don’t eat sweets on an empty stomach, make sure that dessert is not your main meal.
Snacking
The most damaging thing about snacking isn’t its presence in your schedule, but its content. Snacking on rolls, cookies and sandwiches can be one of the causes of digestive problems and being overweight. Small portions of light vegetable salads, fruit or yogurt are good options.
