The Ministry of Health of the Russian Federation strongly recommends that Russians follow a healthy diet. According to statistics, most citizens of our country are ready to eat “right”, but not everyone knows the list of healthy foods and the basic rules of nutrition. Since 2011, people around the world have been using a special scheme called “my plate”, which helps to better understand what you need to eat in order to maintain good health.
The principle of “my plate” is to imagine a dish and mentally divide it into 4 parts. After you should slightly increase the vegetable and cereal quarters, reducing protein and fruit proportions. We take out the dairy products by the plate, “putting” a little away from the main dish.
In the process of eating, try to adhere to imaginary proportions, in addition, each section should be filled only with high-quality products, the usefulness of which is beyond doubt. To make it easier for you to make a choice, we’ll talk about several foods that are ideal for filling “your plate”.
What you need to eat in order to have good health:
1
Squirrels
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For middle-aged people and adolescents who regularly perform physical exercises, 50-60 grams of protein per meal will be a good help in maintaining tone. This is approximately 140 to 170 grams per day. Protein is essential for the body. It helps build or restore muscle mass, and is also responsible for strengthening bones and the production of hormones and enzymes. Also, protein improves the condition of the skin and hair.
Dietary meat, chicken and fish contain a significant amount of protein. Vegetarians can get protein from plant-based foods, including wild rice, legumes, and quinoa grains. They can be alternated. Supplementing with vegetables, which will diversify the diet, without losing in usefulness.
In no case do not mix healthy products with harmful ones. By eating salmon fish that is healthy for your heart along with bread or fried potatoes, you will largely “kill” all the healthy components of salmon, replacing them with harmful compounds of fatty foods.
2
Cereal
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Cereals as a healthy food still cause heated debate among nutritionists. On the one hand, they are 100% composed of carbohydrates, which lie in folds of fat on the bends of the waist. On the other hand, no one forces everyone to eat all the grains in a row, you can make the right choice by eating whole grains (not wheat) or sprouted grains.
Choose whole grain bread, cereals, and pasta. Also, sprouted grains are much more useful than not sprouted, moreover, they are easier to carry by people with intolerance to wheat products. Also now in fashion are "ancient grains" such as quinoa, amaranth, spelled or teff. You will definitely find some of the above cultures in your family supermarket. These grains are reliable suppliers of high quality protein and a variety of nutrients. Eat 150-230 cereals per day, depending on gender and age.
As for white rice and white flour - this is evil in the flesh! Our body processes them into sugar, which does not add harmony and health.
3
Vegetables
Vegetables are useful for us in any form (fried, steamed or raw), they are filled with a variety of vitamins, nutrients, minerals and antioxidants. We all remember a nursery rhyme about a hunter and a pheasant, which helped to remember the colors of the rainbow. And if not, it’s worth learning, as it is best to eat vegetables in a “rainbow” combination.
Take a few lettuce leaves and add a vegetable rainbow to them. Throw some nuts or chia seeds into the dish, then use a low-calorie dressing, such as olive oil or balsamic vinegar, and you will have at your disposal an incredibly healthy salad filled with fiber, antioxidants and healthy oils. For better absorption of antioxidants, add avocado to your salad.
If you want to eat protein-rich vegetables, choose spinach, asparagus, broccoli or Brussels sprouts. The main thing is not to fry them and not season with cheese or mayonnaise. Boiled vegetables are deprived of all useful substances, with the exception of boiled potatoes. It is surprisingly healthy and contains potassium - a deficient element for the human body. The use of potassium is extremely important for the normalization of blood pressure. Try to eat vegetables at every meal.
You can find out about the most popular vegetables all over the world in an article on our website TheBiggest.ru
4
Fruits
Thebiggest advises replacing the usual dessert (pies, cakes, sweets, cookies, etc.) with one or two fruit bowls. They are an excellent source of vitamins and antioxidants. Also, fruits will help deceive the brain, but not the body. In the process of chewing fruits, the brain gives signals to the body about satiety, while the fiber contained in the fruits gives a feeling of a full stomach.
Just do not try to replace fruits with juices! There is no fiber in them, and only real sugar remains from real fruits in juices. After drinking juice, you will eat much more than eating a couple of apples or bananas. Meanwhile, if you are already over 50, the popular site edavrach.ru advises you to include more apples in your diet. They reduce the risk of diabetes and also regulate blood sugar.
5
Milk products
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If you cannot live without dairy products, try to limit their consumption to at least three cups per day. The best choice would be Greek yogurt and milk. They contain a maximum of proteins and calcium with a minimum amount of sugar and harmful components.
For vegans who do not consume animal products, there is a way to eat calcium-fortified cereals, whole grain bread, greens with turnips and cabbage. If you just can’t tolerate dairy products, you can get enough calcium from canned fish.
6
Drink something healthy
For drinks, choose water or tea without sugar. You can also treat yourself to a glass of red wine at dinner. Doctors have found some evidence that antioxidants, called polyphenols, prevent damage to blood vessels, lower cholesterol, and minimize the risk of heart disease. Regarding the usefulness of the wine, the opinions of scientists were divided, but one glass at dinner would not be harmful to health. The main thing is not to overdo it.
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Conclusion
Already presented your plate? Then rather fill it, carefully selecting products and observing the necessary proportions. Now you know what you need to eat for good health! Low-fat protein, whole grains, sugar-free dairy products, as well as fruits and vegetables will be the key to your health and will help keep the body in good shape even on the busiest day! TheBiggest wishes you good health!
Author: Svistunov Maxim.