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7 principles of healthy nutrition

The principles of healthy nutrition are simple. Unfortunately, not many people follow them. They do not make you go hungry, or put you on an exhausting diet, but they help preventing such illnesses as pancreatitis, ulcer, cholecystitis and obesity, which could lead to diabetes, heart attack and insult in older (but not that old) age. To avoid these problems and eat properly, without getting hungry, follow these rules:

Rule No. 1. Eat as much as you spent in a day.

To clarify the situation, you may measure that amount just ones in calories and grams, so you have a mark for later. A good way to avoid overeating is to eat slowly, without TV, computer and other disruptions, which draw your attention away.

Rule No. 2. Food should be diversified.

If you have no contraindications, than you meals should definitely include soups and cereals (not necessary for breakfast, and nit just cream of wheat and porridge, as you had as a child). There is a great variety of cereals and even more ways to cook them. Even for the pickiest eater.

Rule No. 3. Your menu should include fruits and vegetables.

The French say, that for proper work of all organs you should eat no less than 5 vegetables or fruits a day: apples or pineapples, tomatoes or avocadoes. This would give you the necessary amounts of vitamins and minerals and help your immune system. If you do that often, you will get tired less, get cold less often, do more work.

Rule No. 4. Milk products are also good.

They make your bones stronger, preventing osteoporosis. After 40 the organism amy stop digesting milk. This is not the reason for panic, but the reason to discover the great variety of sour milk products, buttermilk and yoghurt among then the most common ones.

Rule No. 5. Do not take snacks in between the main meals.

When you take a snack, the organism “thinks” that it will now get a full meal. Stomach fluid is discharged in the amount necessary for your regular meal, but you only eat a couple of sweets. The excess fluid has nowhere to go so it starts irritating the walls of the stomach, which could lead to ulcer if that is a lifestyle. This is also the reason to avoid chewing gum on an empty stomach.

Rule No. 6. Break your daily menu into four or even five meals with small portions.

The main thing is keeping the portions regular. Then the organism will get a habit and you would have no trouble eating 4-5 meals a day as recommended by all dieticians without damaging the stomach and putting on extra weight.
Regularity in eating is the basic rule of protecting our digestive system: “you can postpone a war, but never a lunch”.

Rule No. 7. Always have breakfast.

Morning meal starts metabolic process for the whole day, it gives organism a sign, that you are up and ready to work or to be active, and in the cold weather it keeps you warm all day long.

We would like to take down the popular myth that you should not eat after six. Of course you should not, if you go to bed at 8 p.m. But if your evening goes past midnight, the pause in meals is too big – metabolism slows down, and you gain weight, and you have to go to bed feeling hungry. Last meal should be 2-4 hours before sleep – that’s all. These simple rules will help you finding balance between hunger and overeating, supply nutrients for the organism, help immune system and protect from the gastrointestinal tract illness and many other problems. Eat well and be healthy!

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