Healthy diet

Healthy eating is the consumption of healthy, varied and preferably less-processed foods. In order to perform daily activities and to be healthy, the human body needs 90 essential nutrients that are necessary for normal growth, development and many other processes: 60 minerals, 16 vitamins, 12 amino acids and 3 unsaturated fats.

By consuming different types of food, all necessary nutrients are obtained. But apart from the variety of foods, the method of preparing food, the amount of food and its content is also important. For a person to eat properly it is necessary to know that delicious food is not a healthy food. According to a number of studies, a cure for many diseases, but also a prevention for them, is considered to be a healthy and balanced diet.

Healthy eating implies as much raw food as fresh fruits and vegetables and less cooked, baked or completely omitted fried foods
A Guide to Healthy Nutrition
10 RULES FOR RIGHT NUTRITION

1, Diversity
    Variety is a very important factor in maintaining an ideal body weight and a healthy body – there is no product that can independently meet the overall needs of the body. The body needs daily proteins, fats, proteins, vitamins, minerals, antioxidants and fibers, and it will function optimally when it receives all of the listed components. For these reasons, the diverse diet is the foundation of health.
   02, Moderation
    At each meal, consume a moderate amount of food. The body may not be able to digest and use all the amount of foods that will be consumed during a meal, so excessive kilocalories are stored. To prevent this, you need to consume a variety of meals in a moderate amount, 5 times a day.
  03, Consume enough grain, fruits and vegetables
    Products like grain from whole grains give optimal amount of energy for a long period of time during the day, and hence they are a quality energy source. Wheat, fruits and vegetables also contain more vitamins, minerals and dietary fiber that have a positive common effect on general health.
   04, Daily drink about 1.5 l of fluid
    Approximately 8 glasses of water are recommended each day.
  05, Maintain an ideal body weight
    Ideal body weight is individual and depends on anthropometric measures. In order for the body to burn more energy and be as much as possible, it is recommended daily physical activity, as well as a balanced and moderate diet.
    06, start the day with breakfast!
    It is often said that breakfast is the most important meal of the day. All meals are equally important, but with breakfast you provide your body with a source of energy and nutrients in the morning, at a time when it takes most of the energy for the start of the day!
   07, Regularity
    Skipping meals can lead to uncontrolled hunger, and the consequence is – overeating. With such a rhythm of nutrition it rests on the body to maintain or gain an ideal body weight. It takes 5 meals a day: breakfast, first snack, lunch, second snack and dinner. Enjoy interbreeding that should have a lower energy value than the three main meals.
  08, Reduce the intake of saturated fatty acids
    Saturated fatty acids nowadays have become the cause of most cardiovascular diseases, but they still need the body. In order to avoid the negative effect of saturated fatty acids, it is necessary to enrich the diet with intake of unsaturated fatty acids and physical activity.
   09, Less salt
    Nowadays salt has become a problem because of the increasing frequency of hypertension in the world. Since salt is used daily in the household and in many products on the market, it is increasingly difficult to maintain optimal blood pressure. The recommended daily salt amount is 6 g.
   10, Move
    Today, physical activity is often neglected due to the “office” way of life. To maintain the vitality and health of muscle mass, regular physical activity is necessary. Daily body activity is an essential factor for the health and longevity of the body.