Even sitting at home, you can maintain a balance in nutrition. Moreover, we began to cook ourselves and can follow what we eat. How to establish proper nutrition to reduce the risk of spring hypovitaminosis.
A balanced diet is the key to good health always, but especially in the spring, says the dietitian. Healthy food helps maintain normal body weight, while obtaining the necessary substances for the body. And most importantly – proper nutrition reduces the risk of spring hypovitaminosis and chronic diseases.
There are a few simple but important rules that will help you become healthier, even in self-isolation.
Eat foods rich in fiber, vitamins and minerals. Most calories can be obtained from the “right” foods:
- fruits and vegetables
- protein-rich legumes (beans, chickpeas and lentils),
- nuts, seeds, whole grains,
- dairy products.
2. Less french fries and pastries
Now I really want something harmful and fatty – the body rebels. But still try to limit foods that are high in calories but low in nutrients. For example, deep-fried foods, as well as desserts and sweetened drinks (soda). Also, try to avoid foods that are high in processed sugar, saturated fats, trans fats, and salt. Of course, once or twice a month you can order harmful fast food if you really want to, but not more often.
3. More fiber – lower bad cholesterol
Fiber-rich foods are very important for digestive health. Fiber is also critical to maintaining normal blood cholesterol. Good sources of dietary fiber:
- fruits and vegetables,
- legumes, nuts and seeds,
- oats and oat bran,
- whole grains.
You can additionally use psyllium – soluble fiber obtained from the husks of plantain seeds.
4. If semi-finished, then healthy
Always check the labels on pre-packaged foods and choose those that contain less sugar, saturated fat, salt and more fiber, vitamins, and minerals.
- dry frozen vegetables,
- frozen unsweetened fruits and berries without sugar,
- pre-grilled turkey or chicken meat,
- steamed vegetables, meat.
5. Cook properly
For heat treatment of food, use olive, coconut or ghee.
It is advisable to season salads with unrefined olive or other vegetable oils of the first cold pressing. You can also use homemade olive oil mayonnaise.
In salads, you can add sesame seeds or flax.
Grains and legumes are recommended to be soaked before use.
In addition to wheat flour, use coconut, almond, rice or green buckwheat flour.
In addition to cow’s, it is recommended to use goat, sheep, as well as vegetable (coconut, almond) milk.
For cooking, it is better to use natural natural salt – sea or pink Himalayan.
What should be on the table
Your daily diet should include:
3 servings of protein from various sources, such as meat, fish, eggs (a portion of meat should not be larger than a palm without fingers);
whole fatty foods: seafood and caviar, avocado, olive, coconut, linseed and other oils;
1-2 servings of dairy and sour-milk products: 200 ml of milk or kefir, 100-150 grams of low-fat cottage cheese and 50 grams of cheese;
3-5 servings of vegetables (preferably non-starchy) and greens. A portion is, for example, one medium-sized cucumber, one tomato, half a bell pepper;
1-2 servings of fruits or berries (a handful of berries that can be used to make a smoothie, one apple, pear, etc.);
1-2 servings of cereal (150-200 grams of finished porridge in the morning and side dish for dinner);
water at the rate of 30 ml per 1 kg of ideal body weight (for example, according to all estimates, your ideal weight should be 60 kg, which means that you need to drink about 1800 ml per day).