Nutrition Formula

Nutrition Formula

The formula for proper, healthy nutrition is quite simple, as it includes only two components that are directly dependent on each other. Its essence is this: the energy value of food (measured in calories) must correspond to the energy expenditure of the body. Everyone knows that if a person eats a lot, but does not move much, his unspent energy turns into excess weight. This means that lifestyle, occupation, gender, physiological data, and physical activity matter in maintaining a normal weight. But everyone can follow simple rules.

So, the right, that is, balanced or rational, nutrition requires:

·         adhere to the food schedule: breakfast, light snack, lunch, afternoon snack, dinner. In this case, the bulk of the food should be ingested during breakfast and lunch;

·         take a break between meals no more than 3 hours;

·         take into account the energy value of the products and correctly distribute them in the nutrition schedule;

·         calculate the volume of a serving of food, observing the "plate rule": 1/4 - complex carbohydrates, 1/4 - proteins, 1/2 - vegetables, fruits, berries;

·         combine fats, proteins, and carbohydrates according to personal physical activity, do not forget about vitamins, minerals, fiber;

·         give preference to vegetables and fruits, fish, poultry, low-fat meat, seafood, low-fat dairy products, legumes, whole grains, cereals;

·         reduce the use of salt, sugar, sweets and pastries (fast carbohydrates), carbonated drinks, factory juices, alcohol;

·         stick to healthy cooking methods: steaming, stewing, cooking;

·         include nutritional supplements and dietary supplements in the diet;

·         take food only during the appearance of a feeling of hunger; Do not eat too cold and too hot food; chew thoroughly;

·         try to have dinner until 18-19 hours;

·         sleep at least 7 hours a day, avoid stress.