Healthy eating

Healthy eating is a diet that ensures human growth, normal development, and vital activity, contributing to health improvement and disease prevention.

Eating right today means taking care of your health for many years to come. Healthy eating is one of the elements of a healthy lifestyle and a crucial component of beauty and health. Adhering to healthy eating is not that difficult. Start transitioning to healthy eating gradually. If you follow the basic rules of healthy eating, most diseases will bypass you, and your spirit and energy will never run out.

Basic Rules of Healthy Eating

1. It is necessary to ensure that the calorie content of the diet corresponds to the body's energy expenditure and to monitor body weight.
2. Your food should contain all the essential nutrients for a full life: proteins, carbohydrates, fats, vitamins, mineral salts, and trace elements, i.e., the diet should be varied and well-balanced.
3. Eat in a calm state, in small pieces, and chew each piece thoroughly.
4. Divide your daily diet into 4-5 small meals (approximately 1 glass) instead of 2-3 large meals.
5. Do not consume (or minimize consumption of) unhealthy foods such as mayonnaise, ketchup, fast food, alcohol, etc.
6. Limit the consumption of simple carbohydrates (sugar, sweet carbonated drinks) – no more than 30-40g per day. In some cases, sugar can be replaced with honey.
7. Limit salt intake. Use iodized salt instead of regular salt.
8. Eat more fresh fruits and vegetables. Aim to include whole grains, legumes, and nuts in your daily diet.
9. Drink about 2 liters of water per day. Do not drink with meals or immediately after meals (drink 30 minutes before meals and 30 minutes after meals). Do not drink a lot of water at night – no more than 200 ml.
10. Have dinner no later than 4 hours before bedtime. Approximately 2 hours before bedtime, you can drink a glass of low-fat kefir, yogurt, or fermented baked milk.

HEALTHY EATING IS YOUR HEALTHY LIFE!

State Institution "Rassonsky RCG&E", 2023