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What are the basics of healthy eating?

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The healthy eating plan for weight loss, she is healthy diet is not only for preventing weight gain but also for preventing more serious health problems. After all, human beings absorb all the nutrients they need through food.

The composition of our food influences our health, emotional state, and overall quality of life far more than environmental conditions, heredity, or medical science.

My nutritionist can help you create a sensible food plan. Simply request the service online and attach your test results.

The Basic Principles of a healthy diet

The principles of a healthy diet

Not only people who want to lose weight need to know the basic principles of a healthy diet. A child needs them for good physical development. For adults, they are helpful in preventing chronic diseases.

  1. After all, an unbalanced diet leads to poor concentration, rapid fatigue, weakened immune system, and less ability to adapt to the environment.
  2. You will not only stay healthy if you go by the rules of appropriate eating, but you'll also look nice.
  3. This is because the condition of your skin, hair, and nails depends directly on the functioning of your gut and the number of vitamins, proteins, and fats taken in with your diet.

However, it is not always clear what the proper diet is. Vegetarianism, raw food, and the Paleo diet are sometimes seen as panaceas.

Today, however, doctors have concluded that stricter calorie restrictions and lists of permitted products are not helpful.  

Animal and plant foods are necessary for human nutrition.

Health and safety cooking rules

In terms of human diets and health, animal vs. plant foods

Animal and plant foods are necessary for human nutrition. Vegetarian parents who insist on the same diet for their children have problems with physical development.

  • This is because the child needs animal protein to build muscles and grow normally.
  • Women who often follow a strict diet may develop iron deficiency, which leads to anemia. 
  • In old age, a calcium deficiency due to a restricted diet leads to osteoporosis.

Therefore, a healthy diet is not based on minimal calorie restriction or a strict diet, but on a nutritious and varied diet with high-quality foods.


It is, therefore, important to follow it consistently and not just occasionally. It is not necessary to lose weight with strict diets or strengthen the immune system with drugs.

What do you need to know about a healthy diet?

What do you know about a healthy diet?

A healthy diet consists of more than just the right mix of protein, fat, and carbohydrates. It starts with the decision to adopt a healthy lifestyle.

Everyone needs to find the right motivation for themselves. Some people need to get rid of excess weight:

Others need it for their health. It is important to understand that a person needs to completely change his or her lifestyle.

This does not need you to give up all of your favorite foods. Occasionally one can indulge in a chocolate bar, a serving of potatoes, or even a glass of wine. But these should be rare exceptions.

Basic rules for a healthy diet 

Simple Rules for Healthy Eating

  1. Completely exclude fast foods from your diet and minimize sweets.
  2. Consume seasonal fruits and vegetables as much as possible, as greenhouse vegetables are nutrient-poor but can accumulate nitrates.
  3. Limit consumption of refined products such as whole-wheat flour, vegetable oils, and refined rice. They no longer contain fiber, necessary for normal digestion, and lack almost all vitamins.
  4. Drink more water. Tea, juices, and smoothies cannot be substituted. The body needs at least 30-35 ml of water per kilogram of body weight per day for normal metabolism.

Sugary soft drinks should be completely eliminated from the diet because they quickly lead to weight gain. Ensure that the diet has the nutrients it is missing.

Health and safety cooking rules

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What are the cooking rules?

The rules of a healthy diet include not only choosing the healthiest products but also how they are prepared. Doctors recommend following the rules:

  • Use not only olive and sunflower oil for cooking but also sesame oil and linseed oil. So get all kinds of fatty acids.
  • Give up frying and reduce the cooking time of foods. For example, just cook pasta for 5-7 minutes after cooking. 

Classic Italian pasta is served al dente, that is, slightly undercooked.  Meat and fish are not affected: they are cooked thoroughly to kill parasites and germs. However, frying should be avoided.

The best cooking methods

The best cooking methods are baking, boiling, and steaming

The basis of a healthy diet is fresh foods, preferably locally sourced, natural, and not transported for long periods of time.

No half-cooked or canned foods, because they increase the load on the pancreas and contain almost no beneficial substances.

Some cooking methods are not only harmful but also have a negative effect on the body. For example, prolonged frying causes the formation of glycation products.

Which are deposited in the arteries and slowly eliminated from the body. Many of these substances are formed during grilling and frying, but pan cooking also contributes to this process.

What are the healthiest ways to eat?

How to eat healthy food every day

For healthy eating, a good cooking method is cooking on ceramic. The pan retains enough moisture so that the food does not dry out and more fat does not need to be added.

In this way, foods release the juices in which they were cooked, thus retaining more nutrients. Different food vitamins respond differently to heat treatment.

Fat-soluble substances (retinol, vitamin E, and vitamin K) are not destroyed by heat. However, the content of water-soluble vitamins can be greatly reduced, especially if they are exposed to heat for a long period of time.

Basic rules for cooking vegetables for a healthy diet

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What is the healthy cooking method for vegetables?

  1. Vegetables should not be soaked in water, as they may lose water-soluble vitamins.
  2. The cooking time should be minimized, as should the amount of cooking liquid.
  3. The pot in which the vegetables are cooked should be covered with a lid.
  4. The vegetable broth thus absorbs other beneficial substances.
  5. To retain more of the water-soluble nutrients in vegetables, they should be cut into large pieces or cooked whole.


Minerals, unlike vitamins, are not affected by heating. Potassium is an exception, it passes from the produce to the cooking liquid but is not destroyed. It has no effect on the calcium, iodine, and sodium content of foods.

What are the main principles of obesity management?

What are the six healthy dietary principles?

Diet is important for healthy eating. Infrequent meals are harmful, but you should not snack regularly either. Especially if you indulge in tasty and healthy, but high-calorie dried fruits at this time. The most crucial guidelines to remember are:

  • No more than 4-5 hours should pass between meals..
  • Plan three main meals during the day and two mid-day snacks.
  • Breakfast is especially important to kick-start metabolism.
  • Do not skip meals or your body will start accumulating fat.
  • Do not eat carbohydrates in the evening or your body will not have time to convert them into energy.

Eat at least 300 g of fresh fruits and vegetables every day. These provide not only vitamins but also fiber for good digestion, which is a prerequisite for the development of beneficial microflora in the gut.

Carrot sticks, a banana, or an apple can be taken to work or school to ensure good nutrition. It's not easy to change your lifestyle and immediately give up a strong cup of coffee and a dessert.


But it's not necessary. You can transition gradually to a healthy diet.. You can start by replacing cakes with biscuits. And don't tire of drinking coffee. It's important not to abuse it and to learn to drink it without sugar.

What is the purpose of keeping a diary?

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Why keep a diary

If you're struggling to eat well, you're less likely to get yourself together and find the right motivation. After all, it's not motivation that counts when it comes to long-term healthy eating habits, it's planning. 

The more enjoyable the diet, the less negative thoughts, time, and energy are needed. You simply don't think about food during the day and you don't have to strain your willpower.

That's what a food diary is for. First, it helps you keep track of what you eat during the day. Secondly, and most importantly, it helps you plan.

When diets fail, the main reasons for failure are a lack of healthy food and prepared recipes. Planning helps to mitigate these factors.

Keeping a food diary is important

Is it healthy to keep a food diary?

  1. To plan grocery shopping, simply write a shopping list and keep it handy when you go shopping.
  2. Plan a menu for the week.
  3. Save recipes and quick meal ideas.

The more you practice meal planning, the faster you'll get into automatic mode. Then it won't be hard to stick to the rules.

The diary doesn't have to be on paper, it can also be electronic. There are now apps for all operating systems that allow you to count the calories in your food and track various indicators.

What are protein fats and carbohydrates?

Keep a protein, fat, and carbohydrate diary to check that your diet is balanced. Pay attention not only to the number of fats and carbohydrates but also to their quality for example.

Whether your diet contains omega fatty acids and complex carbohydrates. Don't forget to maintain a healthy weight.

What are forbidden foods?

Forbidden foods meaning

All foods containing preservatives and artificial additives are banned. These include semi-processed products, instant noodles, mashed potatoes, prepared mayonnaise, ketchup, and sauces.

  • Soft drinks should also be avoided as they are made up of water, synthetic flavorings, carbon dioxide, and sugar. Some also contain caffeine.
  • Many people drink these drinks to satisfy their hunger. However, consuming them merely results in tooth decay and obesity. Children are particularly affected.
  • Studies have shown that drinking one small bottle of soft drink a day increases the risk of obesity in children by 60%.
  • Smoked foods, pickles, and marinades are banned. They cause water retention and bloating. Many salty snacks, such as crisps, also fall into this group.

If you eat healthily, you should also avoid alcohol. Studies have shown that high levels of alcohol breakdown products increase the susceptibility of cells to damage.

Interfere with protein synthesis and the removal of toxins from the liver. All of these have negative health effects.

Which foods are recommended

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What are the 5 food recommendations?

Quality foods are essential for a healthy diet. Fresh fruit, seasonal berries and vegetables, whole grains, dried fruit, lean meat, fish, and seafood are all good for health

Dairy products and pulses can be sources of protein. Essential fats can be obtained from vegetable oils. If you have a sweet tooth, you can eat honey, bananas, and grapes (but don't get addicted). 

Nutritionists recommend against the use of table salt. It's better to use Himalayan salt or sea salt as they contain more minerals. 

Drinking decoctions of green tea, horsetail, and rose hip are recommended. Smoothies can be made with fruits, berries, and dairy products. All this ensures a sensible and varied diet.

Easier to maintain healthy eating habits

Why is healthy eating habit important?

Additionally crucial is choosing the proper dietary combinations. For example, rice, corn, and beans alone do not contain all the amino acids you need.

But they complement each other and can be used to make delicious Mexican dishes. Cucumbers don't go well with tomatoes because they contain an enzyme that destroys the tomatoes' vitamins.


Cucumbers, on the other hand, go well with carrots and leafy vegetables. Knowing these rules will make it easier to maintain healthy eating habits.