Healthy eating is not about strict diets, but includes simple habits that can be easily adapted into everyday life. Specialists from the RCUZ and MS, in collaboration with nutritionist Marina Duyshenkulova, have developed useful recommendations for maintaining health, energy, and excellent well-being throughout life.
Breakfast plays an important role. It kickstarts metabolism, maintains energy levels, and helps avoid overeating throughout the day. It is advisable to have breakfast, but it should not be forced.
If you have no appetite, start small: drink a glass of water, eat yogurt, an egg, a piece of whole grain bread, or a fruit. It is especially important not to skip the morning meal for children and people with an active lifestyle.
The benefits of a glass of water on an empty stomach
A morning glass of water helps restore fluid levels after a night’s sleep and gently activates digestion.
Although it is not a panacea for all ailments, this habit can be beneficial if it does not cause discomfort. Cold water may cause cramps in some people, so it is better to drink it at a comfortable temperature.
Don’t forget about maintaining adequate hydration throughout the day.
Why are sugary sodas harmful?
Sugary sodas contain a lot of sugar and acid, which negatively affect teeth, and they are also "empty" calories. Regular consumption can disrupt metabolism and increase the risk of diseases such as type 2 diabetes and obesity, especially in children.
It is better to replace soda with water or unsweetened compote.
Lunch is crucial as the body needs to replenish the energy spent and maintain concentration. Skipping lunch puts you at risk of overeating in the evening and feeling fatigued.
If you feel hungry during the day, choose healthy snacks:
- nuts (a small handful);
- fruits;
- unsweetened yogurt;
- boiled egg.
Off-season fruits: should you eat them?
Off-season fruits, such as strawberries and watermelons in winter, may contain pesticides and nitrates used to extend shelf life, and they are often grown using chemical fertilizers, which can be harmful to health.
In winter, it is better to prefer seasonal fruits like apples and pears, as well as dried fruits and frozen berries, which retain vitamins when properly frozen.
The role of protein in nutrition
Protein is an essential element for growth, recovery, and maintenance of tissues. It contributes to the feeling of fullness and helps control appetite.
Main sources of protein:
- meat, fish;
- eggs;
- legumes;
- dairy products.
How much salt is needed in the diet?
Salt is important for the body, but excess can lead to high blood pressure and diseases of the heart and kidneys.
According to the recommendations of the World Health Organization, adults should consume no more than 5 g of salt per day, which is equivalent to one level teaspoon.
Salt should be stored in a tightly closed glass container to avoid loss of iodine due to light exposure.
Reduce the amount of salt in dishes and use spices, herbs, and lemon juice to enhance flavor.
Remember: the key to healthy eating is regularity and moderation.
