Twenty tips on proper nutrition

Proper nutrition is for a man is much more important than we think

And it’s not just about the slim figure. The way we eat is reflected in the skin. And also affects the internal organs, and even the development of sex hormones, and as a result – postpones the onset of old age.


20 basic principles of good nutrition:

Water – only without bubbles

Any food has calories. Plain water from the tap is too. Another thing is that calories from it we get a little bit compared to juices and other beverages (1 kcal in the first case against 50-100 kcal in the second). Therefore, the most beloved and familiar drinks for you to become a simple clean water, this is the first. And the second – it must be without gas. Even a simple mineral water carbonated but this subsequent indigestion and 900 ml of gas in drinking only at 250 ml.

Forget about white bread

Nobody calls you to give up bread completely. Just white wheat is possible to replace the rye or grain. This is not “plasticine effect” within the gastrointestinal tract due to gluten, as is the case with the “white” bakery products.

If the milk – it is desirable goat

If you like milk – to your health! But start slowly abandon the cow and replace it is with a goat. It has many advantages, for example, it contains up to 6 times more potassium and cobalt, which is a part of vitamin B12 and is responsible for the blood, and together they control the cardiovascular system.

Set yourself a weekly rate of meat

Four servings a week – that’s enough. And best of all options – a chicken and especially turkey. Of course, we are talking about breast and leg with a non-greasy fried crust.

Get plenty of protein!

This is your building blocks and bricks of your muscle mass. The protein is found in most of the turkey as well as fish, eggs, legumes, fermented soy products, egg whites, etc.

As well as juices and smoothies

Not packaged, God forbid you! Only freshly squeezed vegetable and fruit juices. These contain a lot of vitamins, minerals, and enzymes and antioxidants that rejuvenate the body.

Start the day with a magic elixir

Every morning drink a glass of water with a slice of lemon or grapefruit, or a few drops of grape seed extract.

Remember the rule of “three hours”

Try to eat every three hours but small portions. This will keep the metabolism in good shape constant.

Often eat leavened foods

Include in your diet like vegetables (especially cabbage), fermented foods such a great source of beneficial bacteria – probiotics while the capsules are deposited in the upper part of the digestive system, and often do not get to the intestines, fermented foods donesut beneficial bacteria to the end of the digestive tract.

Experiment with soy products

In particular, with the “pace” – so-called fermented bean curd, a great source of protein and beneficial microorganisms. Moreover, it can sometimes replace meat with no problems.

Eat seeds

Flax, sunflower or pumpkin seeds – they have a positive effect on the production of sex hormones and help clean the intestines.

Gather zinc

A good source of this mineral, necessary for the production of testosterone, found in seafood, eggs, wheat germ…

The nuts give you energy

Season food salted nuts – Brazilian, cashews, walnuts, almonds. Due to the large amount of energy, they are particularly useful in the cardiovascular system.

Eat fresh fruits every day

Especially those which are contain a lot of vitamin C (kiwi, citrus, black currant, strawberry). Your daily norm is 500-1000 mg of vitamin C.

Get used to eating three parts

Your “daily plate” should look like this: half vegetables, a quarter protein and a quarter carbs.

Every meal should be a serving of vegetables

It “will lead” the pancreas.

Spinach – your friend!

It contains a lot of vitamin E, which is a major factor in the production of sex hormones in the body (and it is said spinach as a good aphrodisiac).

Sign the brain seafood

Eat fresh fish and seafood on a regular basis; it is a storehouse of omega-3 essential nutrient for the human brain means.

Chew food carefully and slowly

Here, as they say no comment.

Reduce the consumption of sweets

We do not say give up on them entirely, because at these words, many begin “breaking”. But day by day, month by month, reduces the consumption of sweet, indulge in sweet drinks, and then your body gets used at the time to dispense with sweet. For more tips visit

The author is an expert on occupational training and a prolific writer who writes extensively on Business, technology, and education. He can be contacted for professional advice in matters related with occupation and training on his blog Communal Business and Your Business Magazine.