Healthy eating is based not on strict diets and restrictions, but on incorporating simple habits into everyday life. Specialists from the RCUZiMS and nutritionist Marina Duyshenkulova offer practical tips that will help maintain health, energy, and well-being regardless of age.
Breakfast indeed plays an important role. It activates metabolism, supports energy levels, and helps avoid overeating throughout the day. It is recommended to have breakfast, but it should not be forced.
If you don't have an appetite in the morning, start small: drink a glass of water, eat yogurt, an egg, or a piece of whole grain bread. It is especially important for children and those who are active during the day not to skip breakfast.
The benefits of a glass of water on an empty stomach
A morning glass of water helps replenish fluid levels after the night and gently activates digestion.
This is not a cure-all, but a healthy habit if it feels comfortable for you. It is not recommended to drink cold water on an empty stomach, as it can cause discomfort and cramps in sensitive individuals.
It is important to maintain hydration throughout the day.
Why should you avoid sugary sodas?
Sugary soda contains a lot of sugar and acids that harm teeth, as well as "empty" calories without nutritional value. Regular consumption of such drinks can disrupt metabolism and increase the risk of obesity and type 2 diabetes, especially in children.
It is better to replace soda with water or unsweetened compote.
Lunch is crucial for restoring energy, maintaining concentration, and productivity. Skipping lunch can lead to overeating in the evening and fatigue. A full lunch should include proteins, vegetables, and complex carbohydrates.
If you feel a light hunger during the day, choose healthy snacks:
- a handful of nuts;
- fruits;
- unsweetened yogurt;
- boiled egg.
The benefits of out-of-season fruits
Out-of-season fruits, like strawberries or watermelons in winter, may contain a lot of pesticides and nitrates used to extend shelf life. They may also be grown with growth accelerators and contain fewer vitamins, which can sometimes even cause allergic reactions.
In winter, it is better to prefer seasonal products: apples and pears. Dried fruits and frozen berries are also beneficial, as proper freezing preserves vitamins.
The necessity of protein in the diet
Protein serves as a building material for growth and tissue repair, and it also helps control appetite by creating a feeling of fullness.
Sources of protein:
- meat and fish;
- eggs;
- legumes;
- dairy products.
How much salt can be used?
Salt is necessary for the body, but its excess can increase the risk of heart and kidney diseases, as well as high blood pressure.
According to the recommendations of the World Health Organization, adults should limit salt intake to 5 g per day, which is approximately one teaspoon without a heap.
It is important to store salt in a tightly closed glass container in a light-protected place to avoid loss of its properties.
It is beneficial to reduce the amount of salt when preparing dishes and to use spices, herbs, or lemon juice instead of salt to enhance flavor.
Remember, healthy eating is about regularity and moderation.
