Proper nutrition involves eating whole foods, which make up 80-90% of the diet. They are rich in nutrients and often have a low, but sufficient calorie content. That is, from each portion there will be more benefits without compromising health and figure. These are necessarily cereals, cereals, vegetables, fruits, eggs, meat, fish, dairy products, nuts, oils. For variety, this menu base can be supplemented with ingredients optionally: superfoods, spices, sprouts, soy and legume products, berries, seeds. In addition, you need to carefully monitor the sufficient amount of substances if you intentionally exclude any products (with allergies, vegetarian or vegan diet).

A healthy diet has many benefits for both the body and mind. Here are some of the main benefits of a healthy diet:

Improving physical health. A healthy diet rich in fruits, vegetables, whole grains, low-fat proteins. A balanced diet can also help maintain a healthy weight, which is important for overall physical health.

Increased energy: A healthy diet filled with nutritious foods can provide the body with the energy it needs to carry out its daily activities. Eating a balanced diet with carbohydrates, proteins, and healthy fats can help keep the body in good shape and energy throughout the day.

Improving mental health: Healthy eating is not only physical health, but also essential for mental health. Studies have shown that a healthy diet can help reduce symptoms of anxiety and depression and improve mood.

Strong Immune System: A healthy diet rich in fruits and vegetables provides the body with essential vitamins and minerals that help maintain a healthy immune system. This can help the body fight infections and diseases.

Improved digestion: A healthy diet that includes high-fiber foods such as fruits, vegetables, and whole grains can promote regular bowel movements and prevent constipation.

Improved sleep: A healthy diet can help improve sleep. Foods high in tryptophan, such as turkey and dairy products, promote restful sleep.

How to start eating right

It is not necessary from the first day to follow all the principles of healthy eating. Try to introduce and reinforce new habits gradually, adding more tasks and varying them in search of the optimal balance.

• Eliminate for most of the time excess products, including industrial pastries, food with a lot of sugar and salt, alcohol and sugary drinks, fast food.
• Study your menu, highlight your favorite useful ingredients, find new recipes based on them.
• Observe portion size and intervals of 2-4 hours so as not to overeat or starve.
• Do not forget about the water balance. On average, this is 1.5-2 liters of clean water per day, but the norm is different for everyone. It is important that it is not replaced by store juices, compotes with sugar and carbonated drinks.
• Include healthy snacks in the diet so as not to stay hungry between the main meals.
• Add complex carbohydrates to the menu - cereals, durum wheat pasta, whole grain bread.
• Try to reduce the number of fried dishes, find a replacement for ketchup and mayonnaise. For example, make sauces based on Greek yogurt.
• Study the balance of carbohydrates, proteins and fats in the diet, monitor satiety and well-being from a change in the balance of macronutrients.
• Experiment and add new ingredients.

Thus, a healthy diet can provide numerous benefits to both the body and mind. By making simple changes to your diet, such as including more fruits and vegetables and reducing the amount of processed foods, you can improve your overall health and well-being.