Malnutrition accounts for 20% of premature deaths, and notes. about. Minister of Health Ulyana Suprun.
Opinion Suprun: How to lose weight
The reason for this is a shortage of fruits, whole grains, nuts and seeds, and an excess of salt.
A proper diet reduces the manifestation of rheumatoid arthritis, satisfies our needs for macro- and micronutrients (amino acids, sugar, fats and vitamins, minerals, plant antioxidants).
The main signs of a balanced diet
1. It is not possible to eat balanced food for all the money in the world.
Do not buy expensive superfoods, for example, quinoa, chia, goji berries.
Suprun has listed foods that are extremely beneficial to humans:
buckwheat, currants, watermelons, brown bread, corn and pearl barley, mustard and lard, dill, herring, garlic, red pepper, beets, apples, cinnamon, pumpkin and flax seeds, walnuts, sea buckthorn, prunes, and the like.
Familiar foods, like beets, are just as healthy as superfoods
2. Essential fats, proteins, carbohydrates, dietary fiber and liquid
All these components must be in our daily diet. When you turn off something, the diet will become unhealthy.
3. 50% of the diet – fruits and vegetables
The rest of the diet is whole grain cereals, lean meats, legumes, nuts and seeds. If you do not eat meat, take care of a sufficient amount of vegetable protein, and a source of calcium, zinc, iron and vitamin B12.
4. Variety of food
During the week you need to eat green vegetables (broccoli, greens), red (tomatoes, peppers, watermelons), starchy foods (potatoes, pasta, cereals).
A good combination of ingredients is soup, vegetable stew with millet, pearl barley, pasta with vegetable sauce.
5. Various sources of protein
This can be chickpeas, poultry, sour-milk and hard cheese, fish, eggs, and the like. Do not eat cutlets or steaks daily. Fatty fish should not be expensive, it can be a mackerel.
6. Most vegetable fats in the diet
The body needs fats, but a minority of them must be of animal origin.
Ulyana Suprun “Different fats are valuable in their own way: fish contain irreplaceable omega-3 polyunsaturated acids, sunflower oil has a lot of vitamin E in nuts and flaxseed – other omega-3s than in fish, in butter and milk – short-lived fatty acids chain and vitamin D, in avocado and olive oil monounsaturated fatty acids. Cholesterol is not as harmful as everyone is used to counting. Remember, frying in oil, especially sunflower oil, is harmful. ”
7. Say no to trans fats, saturated fats, and added sugar
Minimize the use of cakes, waffles, fries, ice cream, and the like.
8. Give preference to slow carbohydrates
You can’t get better from eating pasta, of course, if you eat vegetables besides carbohydrates. In this case, you need to properly cook, for example, bake potatoes in a peel, or cook it for a couple.
Bran or whole grain bread provides us with fiber and B vitamins, and has a fairly low glycemic index. But white bread or cookies have no excuses, because they don’t bring anything good.
9. Do not consume added sugars.
These are empty calories, the release of insulin, which leads to a sharp fluctuation in sugar levels. Honey, agave syrup and brown sugar are sugar added anyway. WHO focuses us on 25-30 grams of added sugars per day, a maximum of 50.
Healthy weight: Suprun called ideal body proportions
In a 300-gram bottle of yogurt, 45 grams of sugar. If you want to eat something sweet, give preference to fruits.
10. Eat dairy products
Uliana Suprun “Dairy products are a pretty controversial issue. On the one hand, milk or fermented milk products are high in calcium. On the other hand, a significant part of people in adulthood cannot break down lactose (milk sugar), so milk causes bloating or abdominal pain in them. Hard cheese is the best source of calcium, but contains a lot of fat. Skim milk does not have vitamin D and is associated with the appearance of acne in adolescents. At the same time, fat milk almost completely covers our daily needs for animal fats, that is, it is no longer possible to eat pork chop on this day. It’s best to choose dairy products without sugar and fruit additives and hard aged cheeses. ”
It is best to choose dairy products without sugar and fruit additives and hard aged cheeses.
11. Make a ration according to age and own needs
Older people need more protein to prevent muscle loss (sarcopenia). Pregnant women should increase the amount of food quality and micronutrient intake.
12. A teaspoon of salt per day
Reduce salt intake gradually, salt less food, eat processed meat and white bread less.
13. Adequate micronutrients
Use iodized salt and foods rich in iron, zinc, and calcium. This is easy to achieve if you eat all the available variety of foods.
14. Serving Size and Component Ratio
It’s not necessary to count calories, but train yourself to eat energy-unsaturated foods rich in nutrients such as salads, soups, fruits.
15. Cook at home
Better to eat at home than eat in restaurants and cafes. So you can control the amount of spices and the quality of food.
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