Proper nutrition: what foods are useful and harmful, what rules must be followed?

Nutrition often affects a person's appearance, his immunity, the condition of his hair, nails, skin, and his general well-being. That is why it is important to eat healthy and varied. 

Basic principles of proper nutrition:

The rules and principles of healthy eating are as follows:

  1.  Drinking plenty of fluids. It is advisable to make a choice in favor of mineral water without sugar additives and fruit flavors. Drink a glass of water before each meal. This will allow you to eat less food.
  2.  The food should be balanced. This means that it should have enough protein, fat and carbohydrates in an amount equal to the daily requirement. 
  3. You need to eat natural and healthy food. Processed foods often lead to digestive problems and obesity. It is desirable to eat what nature gives a person. 
  4. Count calories. This is especially important for those who are trying to lose weight on proper nutrition.
  5.  Eating right is not a one-off promotion. It's a way of life. If a person decides to lead him, then he will always have to eat healthy food.
  6.  For general health maintenance, you need to eat at least 3 times a day. It is advisable to do this at the same time without breaking the regime. 
  7. You need to eat when you feel hungry. Even if it has already passed 6 o'clock in the evening.
  8.  To achieve even better results, keeping a food diary helps. You need to write down everything that was eaten during the day. 
  9. It is necessary to exclude sugar from the diet. 
  10. It is advisable to cook on your own, so more confidence in the quality of food. 
  11. Get in the habit of reading the composition of the product before buying it.

What foods should the diet consist of?

 If a person decides to eat right, his diet should contain the following foods:

  •  Fruits - citrus fruits, apples, pears, stone fruits, pineapple, bananas. The rest are optional. 
  • Berries - strawberries, raspberries, blueberries, currants, cherries. 
  • Vegetables - cabbage, zucchini, tomatoes, bell peppers, onions, cucumbers, carrots, beets, radishes. 
  • Poultry meat - chicken, turkey. If you wish, you can eat quail, duck, goose meat.
  •  Fresh fish - oily fish of marine grades and natural seafood should be preferred.
  •  Chicken or quail eggs. 
  • Durum wheat pasta.
  •  Groats - buckwheat, rice, oatmeal, brown rice, whole grain flakes.
  •  Dairy and fermented milk products. Healthy sweets - marshmallow without chocolate glaze, marmalade made from natural juice, apple candy, oatmeal cookies.

What foods should you limit?

 It is worth limiting (and in the long term and abandoning) the consumption of the following products: 

  • vacuum packed products; 
  • stew, canned vegetables and fish;
  •  sausages, sausages, smoked products; sweet pastries; 
  • sugary sodas and unnatural juices;
  •  products with flavor enhancers and dyes; White bread; 
  • sweets (sweets, chocolate); 
  • alcoholic drinks.