Proper nutrition is based on certain and consistent meal times. In this case, food is distributed throughout the day according to the number of calories, the set of chemical elements contained in the food.
In addition, the set of dishes and their quantity must be taken into account. For mature and physically healthy people, nutritionists recommend eating three or four times a day. However, when it comes to formulating a diet, each of us faces challenges. How do I do it in the right way? We are going to tell you now!
5 Keys To An Effective Nutrition Plan
1. Stick to the Principles of Healthy Nutrition
The basic principles of good nutrition are variety, moderation, and the regularity of food intake. Violation of the first principle leads to the fact that a person does not receive a sufficient amount of nutrients. As a result of this, the activity of the body is disrupted. Moderation means you don’t have to give up your favorite foods entirely.
This is a reasonable control over the amount of food consumed and giving special importance to certain types of food in the diet. The third principle is the regularity of food intake. Failure to comply leads to disruption of the stomach and the entire digestive system. This then becomes the breeding ground for many diseases.
If you are not well versed in these principles, we recommend that you seek help from an essay writing site. There, people with the appropriate education will provide you with a healthy and balanced diet plan.
2. Make a Set of Necessary Products
American scientists represent the ratio of foods necessary for a healthy diet. Thye use a pyramid, divided into four parts equal in height. The lower, widest, part of the pyramid is grain products (bread, cereals, etc.), the next is vegetables and fruits, then dairy products, meat, and fish. The smallest part of the pyramid is sugar and fat.
The diet of a modern person often contains too much animal fat and sugar, few vegetables and fruits, and little vegetable fats.
3. Stick to a schedule
A balanced diet should also include the correct distribution of meals throughout the day. Failure to comply with the diet leads to disorders not only in the digestive system. In fact, it causes issues in the general condition of the body. Infrequent meals have been shown to increase cholesterol in the blood. This is one of the main factors in the development of atherosclerosis and hypertension.
Physiologists recommend eating at least 4-5 times a day. So, if breakfast is eaten at 8 am, then at 11, you need a second breakfast (brunch).
Then at 2 pm, you eat lunch, followed by evening tea at 4 pm. You should then eat dinner no later than 7 pm. Before going to bed, you need to eat another light dinner, consisting of, for example, a glass of kefir with crackers or biscuits.
With this mode, a uniform load on the digestive apparatus is created. The most complete processing of products with digestive juices then occurs. As a result, the digestive organs receive the necessary rest for 8-10 hours every day.
4. Don’t forget to drink your water
Water is necessary for a person to maintain a normal life. It is the environment in which all chemical transformations in the body take place. The value of water is also determined by its chemical and physical properties:
- It is chemically neutral
- It is a good solvent
- Its low viscosity facilitates the movement of fluid in blood and lymph vessels. It also facilitates the transfer of nutrients to tissues and organs, as well as the release of end metabolic products.
The evaporation of water from the skin helps to maintain the temperature of the human body within certain limits. Mineral water or slightly salted water is a good idea to quench your thirst. In this case, the tissues of the body are enriched with the necessary salts.
5. Proper Nutrition Should be Varied and Balanced.
If you eat at the workplace, it is better to order the delivery of ready meals to the office. This will allow you to maintain a varied and balanced diet. The more different foods are included in the diet, the more biologically active substances enter the body.
The optimal diet is a diet containing meat, fish, dairy products, vegetables, and fruits. Food rich in carbohydrates satisfies hunger well (flour, sweets), but there is very little benefit from such food. The consumption of sugar and flour products is best kept to a minimum. And if you really want something sweet, it is better to eat a spoonful of honey than candy. We hope our article helped you define the essence of drawing up a healthy nutrition plan.