The Diet-Environment Connection

Beyond Meat and Dairy

When you opt for plant-based alternatives to meat and dairy products, you’re making a powerful statement for the planet. Traditional livestock farming has a massive carbon footprint, contributing to deforestation and greenhouse gas emissions. Learn how swapping your burger for a veggie patty can make a world of difference.

The Carbon Foodprint

Food production and transportation are responsible for a significant portion of global carbon emissions. Discover which foods have the lightest and heaviest carbon footprints, and how you can reduce your carbon foodprint without compromising on taste.

The Role of Food Waste

The Shocking Stats

The sheer scale of global food waste is nothing short of astonishing. When we delve into the jaw-dropping statistics that shed light on the severity of this issue and its profound consequences for our environment, the urgency becomes crystal clear.

According to the Food and Agriculture Organisation (FAO), approximately 1.6 billion tonnes of food are wasted globally each year. This waste not only squanders precious natural resources but also exacerbates food insecurity and contributes significantly to climate change. Shockingly, about one-third of all food produced for human consumption is lost or wasted worldwide. The United Nations Environment Programme’s Food Waste Index Report 2021 revealed that 17% of global food production is wasted.

The impact of food waste on the environment is undeniable. It contributes to deforestation, greenhouse gas emissions, and water resource depletion. To put it in perspective, the environmental consequences of our food waste are equivalent to hitting the planet with a double whammy—depleting resources while increasing pollution.

Tips to Minimise Food Waste

Small adjustments in your daily routine wield remarkable influence in the quest to diminish food waste. Unearth an array of pragmatic strategies and crafty techniques to curtail waste in your kitchen, all while actively participating in the creation of a more ecologically sound food ecosystem.

• Shop Consciously: Begin by buying only what you need. Thoughtful grocery shopping ensures you won’t overstock on perishables that could go to waste.
• Mindful Meal Planning: Map out your meals for the week. This strategy helps you purchase the precise ingredients required, reducing the likelihood of unused food items.
• Creative Cooking: Embrace culinary innovation by repurposing leftovers into delectable dishes. Your creativity not only saves food but delights your taste buds too.
• Master Storage: Learn proper food storage techniques to prolong freshness. Invest in airtight containers and organise your fridge and pantry effectively.
• Composting: Turn food scraps into nutrient-rich compost for your garden. It’s an eco-friendly way to dispose of organic waste.
• Educate Yourself: Stay informed about the best practices for reducing food waste. Learn from experts and share your knowledge with others.

By making these seemingly small adjustments, you not only minimise food waste in your home but also contribute to the broader goal of creating a sustainable food system. Every action counts in the fight against food waste, and collectively, these changes can have a significant global impact.

The Power of Local and Seasonal

Eating local and embracing seasonal produce offers a multitude of benefits, both for individuals and the environment. One of the primary advantages is that local, seasonal food is often at its peak of freshness and flavour. When produce is harvested close to your location, it doesn’t have to travel long distances, preserving its taste and nutritional value.

Additionally, choosing local food supports your community. It bolsters the local economy by providing income to nearby farmers and businesses, contributing to job creation and economic sustainability. This, in turn, helps foster a sense of community and strengthens the connection between consumers and growers.

From an environmental perspective, opting for local and seasonal food can significantly reduce your carbon footprint. It decreases the energy and resources required for long-distance transportation, minimising the environmental impact. Furthermore, seasonal eating often promotes the cultivation of a variety of crops, preserving biodiversity and reducing the reliance on monoculture agriculture.

Sustainable Seafood Choices

Overfishing is a dire concern, disrupting the delicate balance of marine ecosystems. Decades of excessive fishing have strained fish stocks, undermining the health of the oceans. Efforts to mitigate this damage are ongoing but face significant challenges.

To address these issues, individuals can make a difference through choices like sustainable seafood consumption. By selecting sustainably sourced seafood, consumers can support responsible fishing practices that minimise harm to ocean ecosystems. Additionally, advocating for policies that promote responsible ocean governance is crucial to safeguarding our oceans’ future.

The Future of Food Technology

The future of food technology is promising, especially in cultivated meat and vertical farming. Cultivated meat, also called lab-grown or synthetic meat, uses cultured animal cells, reducing land and resource use while addressing environmental and ethical concerns in meat production. 

Vertical farming, which involves growing crops in stacked layers indoors, optimises land use, minimises traditional farming vulnerabilities, and supports year-round crop production with fewer pesticides. 

These innovations are part of a broader food technology ecosystem. In a world dealing with population growth, climate change, and resource scarcity, these advancements offer a more sustainable, efficient, and accessible food production and consumption system.

Conclusion: Your Plate, Your Planet

Your diet isn’t just a matter of personal choice; it’s a powerful tool for positive change. By making sustainable food choices, you can contribute to a healthier planet for current and future generations. So, next time you sit down for a meal, remember that your plate holds the power to save the planet—one delicious bite at a time.

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In the arena of sports, victory isn’t solely determined by physical prowess; it’s also a product of what you put into your body. It would be good to know about the diet of famous athletes before placing a bet on South Korea betting sites. Welcome to the world of sports nutrition, where science meets sweat and every bite counts.

The Role of Nutrition in Sports Performance

Nutrition isn’t just about satisfying hunger; it’s the fuel that powers athletes through their training and competitions. A well-balanced diet provides the energy needed to perform at peak levels, supports muscle growth and repair, and enhances overall endurance. Nutrition also plays a crucial role in injury prevention, recovery, and long-term health.

Understanding Macronutrients

Carbohydrates: The Body’s Fuel

Carbohydrates are the primary energy source for athletes, especially during high-intensity workouts. They provide quick and accessible energy, which is essential for powering through training sessions and competitions. We will explore the science behind carbohydrate metabolism and how athletes can optimise their intake.

Protein: Building Blocks for Muscles

Protein is the cornerstone of muscle development and repair. Athletes require adequate protein to build and maintain lean muscle mass, which is essential for strength and endurance. We will delve into the protein needs of athletes and the best sources to meet those requirements.

Healthy Fats: Energy and Recovery

Contrary to the misconception that fats should be avoided, healthy fats are a valuable source of sustained energy and play a role in post-workout recovery. We will uncover the importance of including these fats in an athlete’s diet for optimal performance.

Micronutrients and Their Impact

Vitamins: Boosting Immunity and Recovery

Micronutrients, including vitamins, are vital for overall health and play a significant role in sports performance. We will explore how vitamins such as Vitamin C boost immunity and support recovery after strenuous workouts.

Minerals: Essential for Optimal Function

Minerals like iron, calcium, and magnesium are essential for various bodily functions, from oxygen transport in the blood to bone health. We will delve into the impact of these minerals on athletic performance and well-being.

Hydration: The Power of Staying Well Watered

Proper hydration is often underestimated but is critical for maintaining athletic performance. Dehydration can lead to a significant drop in performance and even pose health risks.

Timing Matters: Pre, During, and Post-Workout Nutrition

The timing of nutrient intake is crucial for athletes. Pre-workout nutrition provides the energy needed for training, while during-workout nutrition sustains performance. Post-workout nutrition aids in recovery and muscle repair.

Tailoring Nutrition to Specific Sports

Endurance Sports

Endurance athletes have unique nutritional needs, particularly in sports like long-distance running, cycling, and triathlons, where sustained performance is key. Carbohydrate intake is a critical factor as it is the primary energy source during extended exercise. Many non-elite multisport endurance athletes fall short of the recommended carbohydrate intake, highlighting the importance of prioritising carbohydrate-rich foods for enduring demanding events.

Strength and Power Sports

Strength and power athletes aim for muscle growth and explosive strength. Nutrition is key, with protein-rich diets supporting muscle repair and growth. Supplements like creatine can enhance performance, but they should complement a balanced diet. A comprehensive nutritional approach tailored to the athlete’s needs includes macronutrient optimisation, micronutrient focus, and proper hydration.

Team Sports

Team sports require a diverse skill set that encompasses endurance, strength, and agility. These qualities enable athletes to excel in the dynamic and demanding environments of team sports. Nutrition plays a pivotal role in enhancing performance on the field or court, providing the energy, recovery, and sustenance required for athletes to perform at their best. A well-structured and nutritious diet, rich in carbohydrates, proteins, vitamins, and minerals, is essential for meeting the physical demands of team sports. Additionally, periodization, recovery strategies, and nutritional supplementation can further optimise an athlete’s performance and endurance in team sports, contributing to their success.

Supplements: Separating Fact from Fiction

In the realm of sports nutrition, dietary supplements have gained attention. However, it’s vital to recognise that not all supplements are equal in terms of effectiveness and quality. Athletes and individuals must exercise caution in their supplement choices.

A comprehensive grasp of dietary supplements, including their ingredients and intended benefits, is essential for making informed decisions. Seeking advice from reputable sources, like sports nutrition professionals, can help athletes identify supplements that align with their specific needs and objectives.

Furthermore, regulations and standards play a crucial role in ensuring supplement safety and efficacy. Staying informed about these regulations and selecting supplements from trusted manufacturers enables athletes to make choices that enhance their athletic performance without jeopardising their well-being.

The Science Behind Recovery

Recovery is pivotal to sports performance. This discussion explores the science behind recuperation, emphasising the roles of nutrition, sleep, and rest in enhancing post-training recovery.

Comprehending recovery dynamics, including physiological processes, is vital for athletes and individuals seeking to maximise performance potential. Nutrition, encompassing key nutrient intake and hydration, supports muscle repair and energy restoration, expediting recovery.

Injury Prevention through Nutrition

Nutrition is a key component of injury prevention in sports. Various nutritional strategies can reduce the risk of injuries and aid in recovery. These strategies include consuming a balanced diet rich in essential nutrients like vitamins, minerals, and antioxidants. Proper hydration is also crucial to maintaining joint health and preventing injuries.

Additionally, nutritional choices that support muscle strength and bone health play a significant role. Protein intake, for instance, is essential for muscle repair and growth, which can help prevent muscle-related injuries. Adequate calcium and vitamin D are necessary for bone health, reducing the risk of fractures and ligament injuries.

Balancing the Diet for Long-Term Health

Sports nutrition isn’t just about short-term gains; it’s vital for long-term athlete health. A balanced diet with essential nutrients supports overall well-being, including strong bones, joints, and immunity. It also lowers chronic disease risks, ensuring a longer, more active life.

The Future of Sports Nutrition

The future of sports nutrition is an exciting frontier marked by constant evolution and innovation. One intriguing prospect is the exploration of alternative protein sources like edible insects, which have the potential to revolutionise athletes’ diets due to their protein content. Moreover, the future holds promises of transformative breakthroughs that will elevate the standard of care and education for counselling athletes on nutrition. As we move forward, sports nutrition will continue to be a dynamic discipline, embracing new opportunities and insights that will optimise athletes’ performance and well-being.

Conclusion

In conclusion, sports nutrition is a cornerstone of athletic success. Whether you’re a professional athlete or someone passionate about fitness, understanding the science of sports nutrition can be a game-changer. It’s not just about what you do in the gym or on the field; it’s also about what you put on your plate. By optimising your nutrition, you can build stronger, faster athletes and unlock your full potential in the world of sports and fitness.

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STEP BY STEP RECIPE
Step 1
PP Cheese Curd Casserole with Spinach and Cherry Tomatoes
To make the PP curd casserole with spinach and cherry tomatoes, prepare the spinach: wash and slice into ribbons, removing coarse stems. If using frozen spinach, thaw it in a colander and squeeze out the excess liquid with your hands.

Step 2
PP cottage cheese casserole with spinach and cherry tomatoes
Rinse spinach and slice into ribbons, removing coarse stems. If using frozen spinach, thaw it in a colander and squeeze out excess liquid with your hands.

Step 3
PP cottage cheese casserole with spinach and cherry tomatoes
Finely chop the garlic and onion. Heat 1 tbsp olive oil in a frying pan and sauté onion and garlic until transparent over medium heat. Stir periodically so that the vegetables roast evenly.

Step 4
PP cottage cheese casserole with spinach and cherry tomatoes
Add the tomatoes to the pan, season with a little salt and pepper. Increase the heat and cook until the tomatoes start to burst and release juice.

Step 5.
PP curd casserole with spinach and cherry tomatoes
Transfer the contents of the pan to the prepared mold. Wipe the loosened pan with a paper towel and return to moderate heat.

Step 6
PP curd casserole with spinach and cherry tomatoes
Pour 1 tbsp olive oil into skillet, add spinach and cook, stirring, until greens settle (for fresh spinach) or until liquid evaporates (for thawed). Season lightly with salt and pepper. Transfer to tomato mold, stir to combine.

Step 7.
PP curd casserole with spinach and cherry tomatoes
Mix cottage cheese, eggs and remaining butter in a bowl, process with a blender until smooth. If using a glass blender, first place the eggs in the blender and beat for 20 seconds, then add the cottage cheese in 2 steps. Lastly add the flour. Season with salt, pepper and paprika and mix again.

Step 8.
PP curd casserole with spinach and cherry tomatoes
Place the curd mixture in the form with the vegetables, smooth it out. Place in the oven and bake for 40-45 minutes or until the surface of the casserole is springy when pressed with a finger.

Step 9.
PP curd casserole with spinach and cherry tomatoes
Cool the casserole in its shape on a rack. Serve warm with a green salad or with yogurt dressed with garlic and dried herbs.

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To achieve a stable weight loss, you need to completely change your diet, create a calorie deficit, remove fast carbohydrates, balance the menu by LCF, eat only healthy foods.

Immediately about fashionable express diets. Cutting calories sharply, starvation give you a loss of up to 2-3 kilograms per day, but firstly, it is leaving water, and secondly, as soon as you go back to your usual foods, all the kilograms will return. To defeat the extra weight you will have to break your whole lifestyle.

There is no problem in making a new menu to start the weight loss process. The question is another: How do you deal with yourself?

The top 3 reasons for quitting diets:

You have to choose products carefully, read the composition.
You have to count calories.
Taking more time to cook.

Indeed, if normally when you felt hungry you could snack on buns from the bakery on the way or run into McDonald’s, now you have to take containers of lunches with you, cook three or four healthy meals every day for yourself and for the rest of the family. In order to lose weight, you have to follow a clear eating schedule. The inconveniences and restrictions make you quickly lose motivation – proper nutrition seems too complicated, expensive and in general… lived without it, there is nothing to begin with.

The principles of proper nutrition for weight loss:

Spend more calories than we eat. If the goal is not weight loss, but support, a balance is allowed, we spend as much as we consume.
We replace unhealthy products with dietary analogues. For example, instead of sweet yoghurt with starch, stabilizers, coloring agents and a ton of sugar, we take bio-yoghurt and a spoonful of jam.
Make a varied menu. Of course, you can eat one rice with chicken breast, but such a diet, despite its undoubted benefit in losing weight, will quickly make you sob, and it is not healthy.
We eat at approximately the same time. So the body gets used to digesting food by the hour and it is easier to part with fat reserves.
We drink a lot – at least 1,5 liter of water per day. Water removes toxins, normalizes digestion, reduces hunger.

What to eat to lose weight?

For normal functioning, the body needs BFA, fiber, vitamins, micronutrients. The menu for weight loss consists of fresh fruits and vegetables, dietary fish, meat and poultry, cereals, nuts, greens. Forbidden are semi-finished products, ready-made smoked foods, pickles, sweets and alcohol. Salt retains water, edema appears, alcohol provokes appetite, harmful fats are deposited on the walls of internal organs.

How many meals?

For a smooth, long-term weight loss, you need to eat 4-5 times in small portions. It is convenient to prepare food at once for a couple of days, pack it in containers and store it in the refrigerator.

How much to drink?

In addition to proper nutrition, water affects the speed and effectiveness of weight loss. To calculate the daily norm there is a formula: per 1 kg 30 ml of water. Tea, coffee and other drinks do not count.

How to drink:

A glass of warm water 20 minutes before meals – to start digestion;
Do not drink during meals;
Divide daily volume into roughly equal portions, do not drink it all at once.

Daily caloric intake

The average diet for a middle-aged man is 2500 kcal, for a woman – 2000 kcal. Use formulas for accurate calculations.

Calculation of metabolic parameters:

For women: 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age – 161.
For men = 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age + 5.
Multiply the result by the activity factor:

minimum movement – 1.2;
walking and infrequent exercise – 1.375;
sports three to five times a week – 1.55;
daily sports – 1.725;
Sports + physical work – 1.9.
To lose weight, create a caloric deficit in your diet: reduce your caloric intake by 15-20%.

It is impossible to sharply reduce the usual diet, to eat on the principle of “ran across the bridge, grabbed a maple leaf”. Diets with a caloric value below 1200 kcal for women and 1800 kcal for men are prohibited.

So, a proper diet for weight loss should be:

Healthy – remove ready-made baked goods, sweets, semi-finished products;
Fractional and regular – do not skip meals;
Complete – watch the daily calorie intake and reduce it gradually;
Varied – so it is easier to stick to your diet;
Tasty – less temptation to go on a cheat meal.

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Ingredients – For 2 Servings

Lavash – 1 piece.
Cucumber – 1 pc.
Light salted trout – 100 g
Salad leaves – to taste

Method

• Rinse and pat dry lettuce leaves. Wash the cucumbers and trim the tips.
• Make an incision on one side of a pita. Brush one quarter of the pita with cottage cheese.
• On the second quarter put fish. On the third one put thinly sliced cucumbers. On the fourth one put lettuce leaves.
• Start folding lavash “envelope”: first we wrap cheesecake, then fish, then put some cucumbers and lastly lettuce.
• Cut the “envelope” into two “triangles” and serve. You can experiment with the ingredients: put tomatoes or avocado instead of cucumber, dill instead of lettuce, etc.

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Switching to PP is easy for some people and hard for others, but we recommend everyone to stick to this direction. Proper nutrition helps to:

• get yourself into the ideal shape for you;
• gradually transfer yourself into a healthy lifestyle plan;
• Keep yourself toned for recreational and professional sports;
• Avoid diseases related to digestion;
• Stick to a diet, if you have any problems;
• Develop dietary habits.

The most popular reason to turn in this direction, of course, remains the intention to lose weight. But PP is not only about losing excess weight, it is a very broad concept that covers a large range of factors and aspects, and becomes their optimal solution. What does it take to start eating a planned and balanced diet?

1. eliminate “pests.”

Things that are definitely worth giving up from the beginning of your journey are:

• sugar, and foods that contain it;
• baked goods;
• sausages and processed meats;
• French fries, fried potatoes, and other fast food items;
• chips, bread crumbs and other snacks;
• unnatural sauces, dressings, marinades;
• sweet fizzy water, sweet juices, and lemonades.

In fact, almost all of these items can be attributed to the so-called “food garbage”. There are several good reasons for doing so:

These foods provide little or no benefit, and are categorized as low-value foods.
These items will provoke your hunger, and as a consequence, additional meals, because they do not satiate your body.
These foods are high in calories, and are processed into fat very quickly.

2. Stop drinking alcoholic beverages.

Our recommendation is to give up alcohol when transitioning to a new diet, especially if your main goal is to lose weight. Why you should eliminate alcoholic beverages:

Neurons designed to control appetite are severely affected when alcohol is consumed, which in turn provokes hunger.
Even small amounts of alcohol do not guarantee that you will not have an eating disorder.

3. Drinking regimen.

It is generally accepted that the standard norm of water per day for an adult is 1.5-2 liters (based on your characteristics, figures may vary). This is approximately 6-8 drinks of 250 ml, ie:

• after waking up;
• 20-30 minutes before each meal;
• Before and after physical activity;
• One hour before going to bed.

If you have trouble keeping to the plan, use reminders on your phone, or a special water tracker app.

4. Meal system.

Scheduling this schedule depends mostly on your wake-up and bedtime times. Your plan will look like this:

• Breakfast.
• 1st snack.
• Lunch.
• 2nd snack.
• Dinner.
• The 3rd light snack (necessarily one hour before going to bed).

Compulsory rule of the food system is to eat 200-250 grams every 3 hours at a time. Small portions and equally small breaks.

5. Attitude.

If your goal is not the short-term effect of weight loss, but the constant maintenance of a full healthy diet and a change in lifestyle for the better, then you should definitely tune in to it. A PP should become your constant companion, not a passing phase. Form your eating habits thoroughly and permanently – then you’ll not only be in great shape, but you’ll feel great too.

6. Get used to complex carbohydrates.

For a healthy, balanced diet, choose complex carbohydrates over simple ones:

Complex ones are porridge, unpolished rice, whole grain or rye breads/breads, legumes, durum wheat pasta, vegetables, fruits. The predominance of these items should be more at PP.

7. Cooking methods.

Very important aspect of how you cook certain foods. Some of our main tips are:

• Eliminate dishes fried in oil (fried foods are cholesterol, they contribute to the formation of fat deposits, as well as the development of various diseases).
• Limit the heat-processing of vegetable products (in the process destroys fiber, which is necessary for the effectiveness of the weight loss procedure).

1. Distribute the BFAs.

Our recommended menu plan for the day in terms of FFA:

Breakfast – complex carbohydrates and proteins (cereal, eggs, etc.).
Lunch – breakfast plan + vegetables (poultry/fish, cereal, vegetable salads/stewed vegetables).
Dinner – protein and veggies (poultry/fish/eggs and salads/sliced veggies).
Snacks – all the same, but in small portions.

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How to check the quality of food in the store
How to buy food in the supermarket
In the store you can not always check the product by organoleptic indicators, but the manufacturer must provide all the necessary information on the packaging material.

• Always check the contents of food carefully. Beware of foods that contain a large list of food additives. But do not forget that many unscrupulous manufacturers hide the true composition, so sometimes it is necessary to carry out additional quality control on your own. This is especially true when you buy the goods of a certain manufacturer for the first time.
• A long shelf life often indicates the presence of large amounts of preservatives.
• Trust less in pretty labels and more in your eyesight, sense of smell and touch.
• Avoid shopping in the “center” aisles, where there may be low-quality products they want to sell as quickly as possible. At the very least, be careful.
• A product that is visible on the counter may have a short remaining shelf life or may be spoiled altogether. Always check the expiration date and quality of the product on the spot.
• Fancy names like “cottage cheese,” “sour cream,” etc. probably mean that the product is not natural and contains a substitute. Be vigilant.
• Be careful with food products, on the package of which there will be a popular phrase: “No food additives,” “Top quality,” “Vitamins,” and so on. First of all, it may not be true. And secondly, in this way the manufacturer can cover up other shortcomings. After all, very often there are products with no preservatives, but with a lack of nutrients, and vice versa. Do not be caught on a fishing rod of sly manufacturers.
• Choosing food, always consider the price, which is a proxy for quality. Ideally: the more expensive the food, the better it is. But that is if you do not pay attention to such factors that affect the cost of the product, such as transportation, the popularity of the brand or simply the unscrupulousness of the producer and the seller.
• Pay attention to the condition of the packaging material: it should be intact and undamaged. Remember that packaging is designed not only to attract the attention of buyers, but also to preserve the contents. Never follow the rule: ugly packaging means bad goods. A quality product can also be in plain, discreet packaging.

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During the consumption of food, the human body is saturated with elements, without which the optimal functioning of systems, performance, health and, in general, the support of life activities is impossible. To get the average amount of proteins, fats, carbohydrates, micro and macronutrients, vitamins need an optimized or proper diet. About 37,41% of diseases are caused mainly by a disorder in the nutritional process.

To start eating right, first of all, it is important to change your daily lifestyle, because you need to keep a daily routine, which means that you probably have to give up your past cravings. And you also need to understand the effects of healthy and proper nutrition on your body. So what are the effects of proper nutrition on the human body?

Proper nutrition, based on the constancy of meals, is good for getting rid of a lot of digestive disorders and helps to avoid much more serious diseases, such as gastritis and peptic ulcers. Also a good diet has a positive effect on the synthesis of hormones, normalizing their balance. As a result, the human body starts to sleep better and is able to cope much better with work during the day.

If you give up unhealthy foods, your body will begin to cope much more successfully with many ailments and reduce the risk of their occurrence as much as possible. For example, if you limit or completely eliminate fatty foods from your diet, you can save your heart, liver, and vascular system from negative effects. In addition, fatty foods impair the absorption of vitamin C, which, in turn, is very important for the immune system. To improve digestion will help to refuse baking, especially baked goods, improve digestion. And the refusal of salt and spices will remove edema, because the intercellular fluid will be reduced. It also makes sense to give up industrial products, this will help protect yourself from carcinogens.

Of course, for normal functioning of the body it is necessary to eat fruits and vegetables. These products contain fiber, which is better for digesting food and trace elements, and it is also an excellent cleaner of the gastrointestinal tract, dispersing unnecessary and harmful. Plant foods give the body a lot of vitamins and antioxidants, which are very good against free radicals. And, of course, you should pay attention to how exactly you cook food should be minimized heat treatment, which, in turn, helps to preserve most nutrients.

Optimal micronutrient content promotes growth and development of bones, renews cell walls and the cells themselves, helps to improve blood circulation. Minerals play an important role in the body, they are involved in acid-base balance, provide control of the nervous and immune systems, support blood pressure. The most important minerals are iron, calcium, magnesium, copper and iodine. For normal functioning of the body it is necessary to include them in the diet.

Another important element water should also be remembered. The absence of water makes it impossible to transport nutrients, regulate the temperature and release toxins and other “harmful substances” from the body, it also washes away excess salts.

How does a healthy diet affect a person’s appearance?

As we said above, a healthy diet has a favorable effect on all aspects of the body’s functioning. Thanks to a healthy diet a person’s hair, teeth, nails, skin becomes clean, firm and elastic. All this is a merit of useful substances and proper metabolism.

So, as we have already found out, the overall condition of the human body is highly dependent on how and what he eats. We shouldn’t underestimate the impact of good nutrition on the body. But, of course, we have to be careful, because the beneficial effects can be negative. Choosing the optimal diet, following the basic principles of a healthy diet and not forgetting to listen to your own body, you can greatly improve your health, remove negative effects, improve your appearance and achieve a slim figure. Healthy eating also gives the body a feeling of lightness, which, in turn, provides a positive mood and banishes feelings of irritation, aggression, negativity and fatigue.

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At this point, your brain doesn’t think about whether or not it should do it. It just takes it and does it. Food habits work the same way.

You have to put them on automatic. And if you think you need incredible willpower or super strict self-control to do that, not at all. I’ve got some simple step-by-step steps for you that will help you make your eating habits conscious and under control.

The first thing to start with is to stop buying junk food. Remember: what you don’t have, you won’t eat. In turn, put on the table in a prominent place a plate with slices of carrots, dried fruit and nuts.

The second – is to create barriers to themselves on the way to junk food – go home the other way, pass by the department of sweets or office kitchen, if you feel the alluring smell of baking – just smell your wrist, on which you put perfume in the morning.

The third and very important rule – useful products in your apartment and at work should become more accessible and visible. For example, an apple or carrot instead of cookies and candy on the table, make a billet of sliced salad leaves in the fridge, clean the vegetables in advance and cut into slices.

Fourth, use smaller eating utensils. Yes, yes, you’ll have to give up your favorite half-table platters, but it’s worth it. Also, don’t take any supplements. After all, many studies prove that we draw conclusions about our satiety based not on our feelings of fullness, but on seeing that the plate is already empty.

Fifth, always start your meals with vegetables.

I highly recommend changing habits not just with yourself, but immediately with your family. The support of your loved ones will be very important to you.

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Meat products. The list of healthy foods, of course, includes meat. Unfortunately, vegetable protein does not contain all the amino acids the body needs, which are contained in animal protein, so meat must necessarily be on your table.

Here we are talking about the most dietary and healthy meats: chicken, turkey, rabbit, veal, lean beef.

These are the foods that are best to always have in your refrigerator to make a quick dinner, especially since chicken and turkey, for example, cook pretty quickly. A great way is to keep some already boiled chicken breasts in the refrigerator. That way, supplementing the meat with veggies makes a great np dinner or lunch.

Fish and seafood. Np products for weight loss can not do without fish and seafood. First, fish is a source of healthy fats, and secondly, fish is considered a lean dish and contains a huge amount of protein.

What to pay attention to: salmon, trout, salmon, hunchback salmon, tuna, halibut, hake, pikeperch, lobster, shrimp.

It is impossible to imagine a list of dietary products without dairy products. When we talk about dairy products and np, first of all we mean dietary dairy products, which are low in fat, but are extremely useful for our health.

What you should always have in your refrigerator: kefir, natural yogurt, cottage cheese, cheese, sour milk, ryazhenka.

Often people try to buy dairy products labeled 0%-1% fat, trying to cut down on the number of calories consumed. But we strongly recommend against eating fat-free products, since they contain a lot of synthetic additives and stabilizers, and even trans fats. Moreover, such products do not help to saturate our bodies, and sometimes even cause more feelings of hunger. Try to choose a middle percentage of fat, for example, cottage cheese – 5%-9% fat, natural yogurt – 3,2%-4% fat, kefir – 2.5% fat.

Vegetables and greens. Np products for weight loss is difficult to imagine without a rich variety of greens and vegetables.

Here the choice is truly huge: cabbage (white, red broccoli, cauliflower, Brussels, Savoy, kohlrabi, Beijing, Chinese, kale), peppers, tomatoes, carrots, eggplant, beets, celery, cucumbers, onions and garlic, radishes, radishes, turnips, pumpkin, zucchini, asparagus, atrish, dill, parsley, patisson, green peas.

Also, don’t forget the huge selection of greens, which can be eaten without remorse due to their extremely low calorie content. Here are the top most popular types of lettuce: romaine, arugula, spinach, lettuce, iceberg, frisée, batavia, and sorrel.

What to look out for: apples, grapefruits, oranges, pineapples, avocados, mangoes, kiwi, bananas, peaches, grapes.

Some fruits contain a fairly high glycemic index, such as bananas and grapes, but that’s no reason to exclude these fruits from your diet.

Let’s not forget about berries, which are good to eat as a snack (especially convenient if you eat by the hour and take your snacks with you), as well as dessert!

The choice of berries is huge: blueberries, blueberries, cherries, cherries, strawberries, blackberries, raspberries, cranberries, cowberries, currants.

The products of good nutrition are, of course, cereals. Carbohydrates contained in cereals are considered slow, which means that for their digestion the body will spend more time, and you will not feel hungry for a long time.

The top best cereals look like this: buckwheat, oats, quinoa, uncooked rice, barley groats.

These cereals are high in fiber, and buckwheat and quinoa are leaders in protein content. Try to alternate eating these cereals in your diet. Cereals not only satisfy your hunger, but they also have a positive effect on the gastrointestinal tract and improve the body’s peristalsis.

Beans are a must in the food intake.

Include in your diet all kinds of beans (white, red, black, pinto, green beans, moon beans, and others), peas, chickpeas, lentils, soybeans, peanuts.

Whole-grain bread can be safely included in the list of dietary products. This bread has a higher fiber content and lower calories compared to regular white bread. You can also add to your diet a variety of low-calorie cereal breads, which are convenient to use as a snack. The main thing when choosing such bread is to carefully study the label and make sure that the composition really includes wholemeal flour.
When choosing pasta, also pay attention to what kind of wheat it is made of.

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