Unified Day of Healthy Eating

October 16, 2024, is the International Day of Healthy Eating!

Proper nutrition, a well-balanced diet, is the foundation of good health. The principles of rational nutrition are based on three pillars:
I. Energy balance, where the body's energy expenditure equals the amount of energy obtained from food.

II. Dietary balance, where proteins, fats, carbohydrates, micro- and macronutrients, and vitamins are in the correct proportion to each other. Carbohydrates are the primary source of energy for the body, while proteins are essential for building and repairing tissues. Healthy fats, on the other hand, aid in the absorption of certain vitamins and minerals and help maintain brain function.

III. Meal schedule.

By adhering to a regular meal schedule, we can help regulate our digestive system and avoid unhealthy snacking or overeating. Eating on a schedule also helps maintain stable blood sugar levels, leading to sustained energy throughout the day. Eating small, frequent meals (5-6 times a day) suppresses the stimulation of the appetite center and reduces hunger. In this case, sometimes an apple or a glass of kefir is enough; increased appetite can be harmful to health, but a complete lack of appetite should also be a cause for concern. To maintain appetite within the desired range, it is very important to follow a proper eating schedule. Eat more whole grains. They contain complex carbohydrates that digest slowly and reduce cravings for sweets. Include unpolished grain cereals, bran bread, and wholemeal crackers in your diet. All of them are high in fiber and therefore help reduce hunger and protect the body from cardiovascular diseases. Whole grain products have fewer calories but contain B vitamins, vitamin E, calcium, potassium, zinc, copper, and other beneficial substances.

Healthy eating is nutrition that ensures human growth, normal development, and vitality, contributing to the strengthening of health and disease prevention. Healthy eating, being diverse and balanced, depends on the individual characteristics of a person, such as gender, age, lifestyle, and physical activity level, as well as on cultural traditions, local availability of certain products, their prices, and dietary customs.

Eat right, and your health will not cause you problems.

Take care of yourself and your loved ones!

State Institution "Rossonsky RTCGE", October 2024

October 16 – International Day of Healthy Eating

The purpose of the World Healthy Eating Day is to raise public awareness about the necessity and proper organization of healthy eating, so that each person once again reflects on their health, the lifestyle they lead, including their daily diet, upon which the normal functioning of almost all organs and systems in the human body depends.

The great physician Hippocrates once said: "We are what we eat." The significance of this phrase becomes more and more evident with the years.

According to the World Health Organization (WHO), humanity overeats starch-containing products (bread, potatoes, etc.) by 10%, and sugar by 30-35%; underconsumes meat by 25%, milk by 30%, and vegetables and fruits by 45-50%. An unbalanced diet contributes to the appearance of overweight and obesity. Excess body weight is observed in 47.6% of men and 35.6% of women, and obesity in 19% and 27.6% of men and women, respectively.

Unhealthy eating, overweight, and obesity contribute to a significant proportion of non-communicable diseases (NCDs), including cardiovascular diseases, type 2 diabetes, and some types of cancer, which together are the leading causes of death.

Healthy, balanced nutrition is an effective tool for reducing morbidity and mortality, and no one disputes this anymore. Healthcare accounts for 10% of human health, healthy lifestyle, including healthy, complete nutrition, accounts for about 60%, and about 30% is due to human genetics and ecology.

Complete nutrition promotes human growth and development, health preservation, maintenance of high performance, and resistance of the body to infections and adverse environmental factors.

When developing a proper nutrition diet, one should be guided by certain principles, among which the following can be highlighted:

• the diet should be balanced in proteins, fats, carbohydrates, micro- and macroelements, as well as vitamins (a systematic excess or deficiency of which can cause negative consequences for the human body);
• the calorie content of the diet should be sufficient to cover our energy expenditure, but not excessive (depending on gender, age, health status, etc.). It is always better to eat less than to overeat;
• eating regimen, regular food intake reduces the risk of metabolic syndrome, and therefore the risk of cardiovascular diseases. Therefore, it is necessary to have breakfast! Breakfast should be complete and varied. The best option is porridge (oatmeal or buckwheat – quick and healthy), you can eat a soft-boiled egg or an omelet, and instead of your usual coffee, drink a cup of freshly brewed tea, preferably green and without sugar;
• food should be varied with maximum use of natural products. It is advisable to include cereals in the diet, at least 400-450 grams of fresh fruits and vegetables daily – they contain beneficial fiber and vitamins. To maintain optimal health, WHO recommends consuming at least 5 servings of fruits and/or vegetables daily. One serving includes: 1 small apple, or 1 banana, 1/8 of a large melon, 12 grapes, 1 large orange or peach or 2 apricots, 2 kiwis, 1 large tomato or sweet pepper, 2 medium carrots, 1 ear of corn, 2 medium cucumbers, 1 large baked potato, 1 cup of pumpkin, or cabbage, or green salad, 1 small zucchini.
• for calcium intake into the body, it is necessary to consume dairy products (for some population groups, whole milk products should be replaced with fermented milk products);

• The menu should include fish, lean meat, and eggs. Animal fats should be limited in your diet. However, you should not completely give them up, as they contain essential fatty acids;
• Consume as few fast carbohydrates and sugars as possible, as they cause negative changes in the body and lead to rapid weight gain with all its consequences;
• Limit salt intake to 5g per day, keeping in mind that "hidden salt" contained in bread, milk, sausages, smoked meats, cheeses, and many other products accounts for about 80% of the salt a person consumes daily.

Healthy eating is not a diet. Eat right, don't spare time on preparing healthy fresh food, give up fast food, convenience foods, ready-to-eat products, soda, smoked, and salty foods, and you will significantly change your life for the better!

Hygienist Doctor (Head of OGP) of the State Institution "Vitebsk Regional Center for Hygiene, Epidemiology and Public Health" L.Yu. Titorovich