According to the World Health Organization (WHO), nutrition is almost the main factor determining health and reducing the risk of diseases. As a result, not only those who want to lose weight or cure themselves of certain diseases, but also those who seek to comprehensively improve their quality of life should think about forming healthy eating and lifestyle habits.
Dr. Rasa Dovidavičienė, a dietician, spoke about the damage an unhealthy and unbalanced diet causes to the body and what basic principles of nutrition can be followed by everyone.
What is the harm of an unhealthy and unbalanced diet?
There is often a myth in society that an unbalanced and unhealthy diet is only when we consume too much of something. However, it is very important to remember that it is also wrong when we consume too little of certain nutrients.
“Almost the biggest nutritional problem of modern people is the consumption of too many carbohydrates, fats, sugar or salt, and too little protein and fiber. Also, the necessary amount of water is not drunk – at least six glasses (about 1-1.5 liters) of water per day”, – the nutritionist named the most common nutritional mistakes.
According to her, in the short term, poor nutrition can manifest itself in greater anxiety, stress, depressed mood, reduced work productivity, and worse sleep quality.
“Over time, an unbalanced and unhealthy diet can contribute to certain health disorders, such as increased cholesterol levels or high blood pressure, and diseases such as obesity, cardiovascular diseases, depression and others,” noted R. Dovidavičienė.
It is important to follow the principle of a healthy plate
According to the dietitian doctor, one of the simplest ways for everyone to gradually start moving towards a healthy and balanced diet is to create a correct and healthy food plate. The largest part – about 50-60 percent. plates – should consist of good carbohydrates (fruits, vegetables, cereals). You should devote one third of your plate to good fats (quality oil, avocados, olives, fatty fish, nuts), and the rest – 10-15 percent. – for proteins (lean meat, legumes, eggs).
“Start by watching your plate – each portion of food should be no larger than the size of your two hands. Fresh or pickled vegetables should occupy half of the lunch and dinner plates, R. Dovidavičienė advised. – Normal white rice should be replaced with wild rice, wheat pasta with whole grain pasta.”
Following the principle of a healthy plate, a balanced amount of nutrients will be collected and a higher amount of fiber will be obtained.
“There’s really no need to immediately weigh food on a scale, count calories, or give something up drastically. Watch your food plate every time, remember this simple principle and you will gradually learn to use it automatically,” advised the specialist.
Myths about healthy eating
According to R. Dovidavičienė, nowadays bread is still considered one of the “horrors”. However, a good quality whole grain bread that is low in sugar and has enough fiber is an excellent source of carbohydrates.
“With this kind of bread, we can make a complete sandwich, for example, with avocado and salmon. In order to lose weight or live a healthier life, you really shouldn’t give up bread completely, she noted, adding that you shouldn’t give up eggs either: “It’s a great source of protein.”
In addition, those who want to lose weight are often advised not to eat after 6 p.m. According to a nutritionist, it is wrong to do so: “If a person does not have any concomitant diseases, dinner should be eaten 3-4 hours before bedtime.”
It is also not recommended to follow strict diets, such as giving up carbohydrates or fats, eating only fruits or grains, or carefully counting calories.
“Extremes are not healthy for our body. By choosing suitable and healthy carbohydrates and fats, we will get a lot of energy and nutrients. The most important thing is the quality of the food, not the amount of calories in it”, noted R. Dovidavičienė.
The most important thing for the body is the right “fuel”
According to the dietitian doctor, following healthy and balanced eating habits, the right amount of useful substances and sugar balance appear in the body. “As a result, the quality of our life improves – not only do we sleep better, we have more energy, we are more productive at work, we are in a better mood, we deal with stressful situations better, but we also reduce the risk of certain health disorders and diseases,” said R. Dovidavičienė.
And he added: “Just as we put a certain amount of fuel in cars to make them run, so we must provide our body with the right substances so that it can function.”
For those who want to live a healthier life, the specialist advised not to forget about regular physical activity, as it helps improve health, reduces the risk of obesity, and also the risk of developing chronic non-infectious diseases.
Photos from personal archive and pexels.com
Uzsak. No. SAM-11
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– 2024-05-05 17:51:37
