How a balanced diet works and why it is important to stick to it

Why is it important to eat healthy all the time?

Eating healthy can be compared to a long-term investment. If today you eat a vegetable salad instead of chips, then tomorrow, most likely, no significant changes in well-being will occur. But if you stick to a balanced diet all the time, your health will improve.

Weight will return to normal

Excess weight can provoke the development of various diseases. An ordinary measuring tape will help to determine the risk of pathology. She needs to measure the waist circumference: normally for women it should be no more than 80 cm, and for men - no more than 94 cm. If the waist circumference exceeds 88 cm in women and 102 cm in men, the risk of premature death from diseases of the cardiovascular system, disorders of carbohydrate metabolism and some types of cancer is significant increases.

Extra pounds can appear if the diet is dominated by foods with a high content of fat, sugar and salt, as well as with a high energy value. A healthy diet involves reducing or completely eliminating fatty foods, fast carbohydrates, unhealthy sauces and snacks. This means weight reduction.

The work of the gastrointestinal tract will improve

A balanced diet requires a lot of greens. World health organization advises eat at least 400 g of fruits and vegetables a day. That's about five servings. To follow this recommendation, you need to add fruits and vegetables to almost every meal.

Fiber, which is abundant in plant products, OK affects digestion. Its fibers are not digested in the stomach; they enter the large intestine, where they become food for beneficial bacteria. Fiber helps improve metabolism and prevents constipation. In addition, fermented milk products have a positive effect on the work of the digestive tract - they should also be included in a healthy diet if you do not have lactase deficiency.

Energy will appear and sleep will normalize

By sticking to your calorie and nutrient balance rigorously, your body will be getting enough energy. It will make it easier for you to cope with your daily activities and lead an active lifestyle.

Plus, eating a healthy diet can help you manage your sleep. Research confirms the impact of food on quality of night's restMarie-Pierre St-Onge, Amy Roberts, Ari Shechter, Arindam Roy Choudhury. Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep / Journal of Clinical Sleep Medicine . Scientists have found a link between excessive consumption of sugary and fatty foods and the fact that the participants in the experiment were less likely to go into the deep, restorative sleep phase. And they often woke up during the night. If you haven't gotten enough sleep for a long time, this is a reason to reconsider the diet in general and dinners in particular.

Skin condition will improve

There is a direct relationship between poor diet and the way we look. For example, those who like extreme diets, who are accustomed to limiting themselves in fats, do not receive useful omega-3- and omega-6-acids in sufficient quantity. These substances are not synthesized by the body, but only come with food. They are involved in cellular metabolism and are necessary to maintain the barrier functions of the skin.

Elastin and collagen, which are responsible for the elasticity of the epidermis, there is in lean meat and dairy products. Vitamins A, B and C from fruits, berries and vegetables will help restore a healthy complexion to the face, relieve flaking and inflammation. And a decrease in the amount of salt in the diet will eliminate puffiness - due to the normalization of blood circulation, metabolism and the speed of lymph movement.

Reduce the risk of developing chronic diseases

Doctors believe that fondness for fatty and sweet foods increases the risk of developing diabetes mellitus and cardiovascular disease. Overweight and obese people get sick more often than those who monitor diet and weight.

In addition, there is a link between malnutrition and cancer. A diet high in sugar can affectObesity and Cancer / National Cancer Institute on the development of cancer of the liver, kidneys, pancreas or thyroid gland, colon, gallbladder and other organs. The likelihood of these diseases without taking into account hereditary factors in a person with a healthy diet is lower than in someone who does not follow what he eats.

What to do to eat right

There are many myths and sometimes conflicting statements around healthy eating. But it is still possible to understand the nuances. Here are some general guidelines to help you create a healthy and balanced diet.

Watch your portion sizes

The daily calorie requirement depends on age, gender, lifestyle, health status, and many other factors. Weight gains and feeling unwell throughout the day can signal that you should reconsider your serving size.

The most convenient way to track the amount of food eaten in online diaries and calculators. They will also help you calculate the calorie intake, taking into account your needs for gaining, reducing or maintaining body weight.

Consider the norm of BZHU

In nutrition, not only the energy received is important, but also the balance of proteins, fats, carbohydrates, vitamins, minerals and other useful substances that are contained in foods. Specialists calculated proportion for each nutrient: the optimal ratio is 1: 1: 4. It is easy to remember if you use the formula “One protein, one fat, four carbohydrates». To do this, mentally divide the plate into three equal parts. Fill two of them with carbohydrates, and the third with proteins and fats in half. If your planned menu is lacking in one of the nutrients, make up for it with healthy snacks.

Limit salt and sugar intake

You cannot exclude them from the diet. Salt is involved in metabolic processes, and sugar is found in fruits, berries and milk - useful and necessary products. Doctors have developed clear recommendations by the amount of these substances in the diet.

For example, you can eat no more than 5 g of salt per day. Given the fact that many products already contain it, it is better to undersalt the food that you cook at home and remove unhealthy snacks from the diet. Such restrictions help prevent hypertension, reduce the risk of stroke and heart disease.

For a normal weight person consuming about 2,000 calories per day, the amount of free sugars in the diet should be reduced to 5% of the total energy intake. That's about five teaspoons. By the way, this norm includes all sugar, which is added to food and drinks, including traditionally unsweetened ones. If you find it difficult to abruptly give up treats, gradually replace them with healthy fruits and berries.

Consider the quality of the food and its composition

Reading labels is a useful skill. Often, under the "eco", "bio" and "natural" packaging, conventional marketing is hidden. Before taking food to the checkout, read the ingredients carefully. The mass fraction of ingredients in it is indicated in descending order. In canned meat, meat should come first, in bread - flour, in dairy products - milk.

Pay attention to supplements. Often inside the package you can find not only pure ingredients, but also substances whose consumption should be limited. For example, cereal bars are marketed as a healthy snack, but they really aren't. They always contain sugar, concentrated syrups, palm oil. It's the same story with glazed curd cheeses, sweet yoghurts, ready-made breakfast cereals and many other “healthy” foods.

Cook it yourself

Yes, sometimes food self-discipline is not easy and the legs themselves carry the hungry person to grab French fries or buy dinner in cooking. However, you will be 100% sure of the quality of the products that end up on your plate only in one case: if you yourself stand up to the stove.

In addition, home cooking will allow you not to give up your favorite dishes, which contain unhealthy ingredients. For example, mayonnaise in salads is easily replaced with yogurt-mustard dressing, sausage - baked chicken, spreads and margarine - with butter or vegetable oil.