Article about “10 steps to healthy nutrition” is proposed by pharmacists of My Canadian Pharmacy. However, if to take these steps on board, its principles will help any of us not only to normalize your weight, but also to maintain health and liveliness for years to come.
My Canadian Pharmacy: 10 Steps of Healthy Meals
A healthy balanced diet should be based on variety of products, mainly Of vegetable (not animal) origin.
There is no single product that could provide our body with all the necessary materials. The exception is only breast milk, which replaces all other baby products up to 6 months. Therefore, nutrition, scientists insist, should be as diverse as possible. Compliance with special diets can only be recommendation by doctor.
Bread, cereals and pasta dishes, potatoes are advisable to have a few times a day, at each meal. More than half of daily diet should be covered by these products.
Scientists do not agree with widespread view that these products is a source of energy and carbohydrates. They also contain many other substances necessary for health:
- dietary fiber;
- mineral compounds;
- vitamins B and C.
It is false, according to scientists, statement that these products contribute to fat deposition. In fact, energy content of starch is much less than the same fat amount or alcohol. It is most recommended consuming better black and coarse flour bread.
A variety of fruits and vegetables should be consumed several times a day in amount of more than 400 grams in addition to potatoes.
Consumption of vegetables should exceed consumption of fruit. Vegetables and fruits – source of antioxidants, folic acid, ferrum, vitamins and minerals, which reduce risk of hypertension, atherosclerosis and other cardiovascular diseases.
Preference should be given to vitamins and other nutrients from natural sources, not from dietary supplements or pills. But vitamins you may order via My Canadian Pharmacy, online store giving people an opportunity to place an order via the Internet.
Milk and dairy products low in fat and salt (yogurt, sour milk, cheese) should be consumed daily. Especially dairy products are necessary for children, adolescents and women.
If people do not consume dairy products, it should be included in diet other calcium-rich foods, for example: fish (sardines, salmon), dark-green leafy vegetables.
Meat and meat products with high fat content should be replaced by legumes, fish, poultry or lean meat. Portions of meat, fish or poultry should be small. The number of such meat products as sausage, frankfurters, pates, should be limited.
Animal fats contribute to increase in blood cholesterol and risk of coronary heart disease. In the report of WHO dedicated to problem of cancer, experts recommend to use no more than 80 grams of red meat per day.
Fat consumption, including in such products as meat, milk, etc., should be from 15 to 30% of daily caloric intake. It is better to cook steamed dishes, baking or using microwave. It is necessary to reduce addition of fat during cooking.
Particular attention is being given to fatty acids, which are part of the fats we consume. They are:
- saturated (NLC) – in butter, hard margarines;
- polyunsaturated (PUFA) – vegetable oils, fish and some soft margarines;
- monounsaturated fatty acid (MUFA) – olive, canola and peanut oils.
MUFA is most useful, especially in form of olive oil. They have antioxidant properties and protect against oxidation of blood cholesterol. The recommended intake of PUFA should be about 7% of daily ration, MUFA – 10-15%.
Preference should be given to diet low in sugar – no more than 10% of daily diet. Foods containing much sugar, are a source of energy, but they are not necessary component of healthy diet. Sugar contributes to caries development. Scientists recommend to drink water instead of sugary drinks.
Total consumption of salt, including salt, contained in bread, canned foods, etc.., should not exceed 6 grams (1 teaspoon) per day. It is recommended to use iodized salt. Excessive salt intake is associated with increased blood pressure.
Canned, salted, smoked foods are not recommended for every day eating. Food should be moderately salty, and it is better to add herbs and spices to improve dishes’ taste.
Iodine deficiency is common pathology, especially among children and women. Iodized salt will ensure prevention of diseases caused by iodine deficiency.
Ideal body weight must conform to recommended boundaries (body mass index is from 18.5 to 24.9). It is necessary to maintain moderate level of physical activity.
Normal body mass index, or Quetelet index (IR) can be determined by formula: IR = weight (kg) / height (m) 2. Let’s suppose your body weight – 80 kg, height – 1.65 m, as a result we get – 2.7225. Now weight of 80 kg is divided by 2.7225, the result – 29.38. The index of 25 to 29 – evidence of excess weight. A greater than 30 it indicates obesity. The higher the index, the more overweight.
Excessive fat accumulation in abdomen represents a greater risk to health than its excessive accumulation in hips, as it is associated with high blood pressure, diabetes and early development of coronary heart disease.
If you want to lose weight, it should be done slowly, changing diet and increasing motor activity. Safe rate of weight loss – 500-800 grams per week. Do not keep a diet with sharp restriction of products such as vegetables, fruits, bread and potatoes.
Alcohol consumption should be no more than 2 portions per day (one portion – 10 grams of pure alcohol). You should refrain from taking it for at least one day a week.
Side effects caused by alcohol consumption are associated with its effect on brain, liver, heart muscle, intestine, pancreas, nervous system. Alcohol dependence leads to deficiency of vitamins and minerals.