Take care of the diversity of consumed products
There is no food product that contains all the necessary nutrients in large quantities.Therefore, a little varied food can cause deficiencies of some nutrients.It is very important to consume cereal, dairy, high-protein products (fish, poultry, lean meat, legume seeds), vegetables and fruits on a daily basis.Not only a daily, but one-off food ration should be varied.When choosing food products, follow the indications of the Healthy Nutrition Pyramid (combine products from all floors of the pyramid in appropriate quantities).
Avoid overweight and obesity
You can achieve this by balancing the amount of food you eat with physical activity.People working physically or practicing exercises should eat more cereal products than people who lead a sedentary lifestyle.They can also consume slightly more fat-containing products.In obese patients, high levels of serum cholesterol and triglycerides, ischemic heart disease, diabetes, hypertension and other diseases are more common.This applies in particular to abdominal obesity.Therefore, maintaining body weight within the desired limits is an indispensable prerequisite for the prevention of these diseases.
If you are obese then you should limit the intake of high-calorie products, which include mainly fats, sweets and alcohol.You should also increase physical activity.Lowering your body weight by around 10% significantly reduces the risk of cardiovascular disease.Remember also that it is very important to avoid re-weighting after successful weight loss.Alternate slimming and weight gain is bad for your health.
Cereal products should be the main source of calories in your nutrition
Daily consumption of wholemeal bread regulates the functioning of the gastrointestinal tract, prevents constipation, gives a sense of satiety and helps maintain proper body mass.A group of cereal products is a good source of complex carbohydrates providing energy to your muscles, protein, vitamin B1, niacin, magnesium, iron zinc and dietary fiber.The absorption of iron from cereal products is improved considerably with the simultaneous consumption of products rich in vitamin C.
(Remember, it is not true that to be lean you must avoid bread or pasta, it is important that the products are as least processed wholemeal bread, muesli, cereals and no fat additives.
Eat at least two large glasses of milk every day
Milk is the most important source of calcium in the diet.Two large glasses consumed daily provide almost enough of this ingredient.Milk is also a rich source of high-value protein and vitamin B2.It is recommended to eat skim milk, because milk fat and cholesterol, which are also found in fatty cheeses, promote the development of atherosclerosis.The yellow cheeses also contain a lot of salt.Adolescents, pregnant women and nursing women should consume at least 4 glasses of milk.Milk can be replaced with yogurt or kefir, and partly with cheeses.
Consume meat and its substitutes in moderation.Choose a different product from this group every day
Consumption of fish, especially oily fish, 2-3 times a week belongs to the principles of prophylaxis of ischemic heart disease.Legume seeds, also a good source of protein, are also important in the prevention of atherosclerosis.Meat is not only a good source of protein, but also iron, zinc, vitamin B1 and niacin.White meat (poultry but no skin, veal) is considered to be healthier than red.Select lean species.