Healthy eating away good and evil approaching us. Unfortunately, we find that man does not eat properly. It does not know, or can not forget that the pleasure of eating in moderation is also obtained, not just gorge. Transferred to the population level, the phenomenon is alarming because a nation with healthy people who do not feed itself becomes unhealthy. In this context, it is essential the continuous nutrition education at all ages, levels of society and by all means, "said prof. Dr. dr. N. Hâncu, nutritionist, honorary member of the Romanian Academy, in the event "Nutrition, Health and Longevity
Discover the principles that should be implemented regardless of age and also associated with a healthy lifestyle! They were present at the event "Nutrition, Health & Longevity", an event dedicated to informing family doctors on the promotion of healthy eating.
1. Basics for healthy eating
ensuring an appropriate caloric intake (caloric balance);
cover all the nutrients in appropriate proportions (nutritional balance);
Salt intake up to 5-6 grams / day;
proportionate daily consumption of the 5 food groups: cereals and cereal products, fruits and vegetables, milk and dairy products, foods rich in proteins (plant and animal), fatty foods and sugary foods with plenty of thrift;
3 meals and 2-3 snacks principal at adequate hours;
Preparation of modern technologies;
Consumer calmly enjoying food;
concern for food safety;
fluid intake of at least 2 liters every day;
Alcohol is not part of healthy eating with, but moderate intake.
2. Assessment of nutritionally
It is very important to correctly apply what I learned related to healthy eating, and this can only be done if we analyze and then adapt it to your own body: tastes (what we like and what not), eating habits, what and how we work as well as relax, and how much physical activity you do.
3. Planning Healthy Food
Applying knowledge about healthy eating is recommended to be done by planning daily or weekly. To do this, we start from the food pyramid food pyramid and build your own based on what and how we eat from the five food groups. The most practical method is written planning.
4. Shopping
When you go shopping, you should follow some tips: making a shopping list, take a small snack before you go to stores (when we are hungry we tend to indulge tentanţiilor food), to read product labels and not buy foods that do not know what they contain.
5. Preparing foodThe three "S" is the golden rule in preparing food: Simple, safe, healthy. Prerequisites are a healthy food healthy food healthy prepared without fried foods, sauces and creams classic. On the other hand, we can use new technologies gastrotehnie healthy, such as steam cooking vessels, the Teflon electric oven.
6. Scheduling PlanIn terms of programming tables are recommended three meals a day and a choice of 2-3 snacks. Breakfast should be taken consistently at home, not in the car on the way to work, at work or on the street. Lunch can be adapted working hours, but never failed, and dinner taken between 19.00 - 21.00. A constantly eat at night is usually unhealthy. Snacks are optional, but helpful in avoiding intense hunger before lunch or dinner.
7. MealsModeration is the magic word related to meal - eat slowly and savor foods in moderate portions, so that we can rise from the table satisfied but not impeded by gorge. Also you should eat healthily planned.
8. Healthy eating anytime and anywhereWhenever and wherever we are we should be accompanied by healthy eating. Deviations from the rules of healthy eating occur usually during religious holidays or festive meals, but it is important that these deviations to be moderate, not too often repeat and be followed by adequate nutritional recovery to maximize the cure in nature philosophy.
9. Healthy eating is associated with healthy lifestyleHealthy eating probably the most important component of a healthy lifestyle is really effective when combined with other elements thereof: daily physical activity (30-60 minutes of moderate intensity), smoking status, moderation in consumption alcohol, restful sleep.
10. verification, correction, protectionCorrect operation and long-term healthy eating involves verifying, correcting and protection. It is advisable to check their knowledge about healthy eating, implementation, effects of food on our wellbeing ie, no evidence of disease, a good capacity to work or exercise, maintaining a normal or near normal weight. Any deviations from the above check should be corrected, identifying cause and shaping it properly.
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