7 principles of good nutrition: when to eat and drink

Proper nutrition – it is, above all, healthy food. It is suitable for those who feel in good shape, and for those who want to tweak the performance of your body get rid of excess weight and start to move more.


1. Eat fractional

Try to eat 5-6 times a day with an interval of 2-3 hours between meals. So you will not have time to get hungry. Your body will always be the “fuel”. And applying this principle of power, you will be able to improve metabolism, which is good for the digestive system debugging, and for weight loss.

2. Reduce portions 

Fractional power implies a decrease servings. Please try to reduce the dose by 1/3. Then listen to the sensations, experiment, perhaps half of the original portion sizes for you will be the most optimal.
Some adherents of proper nutrition for optimum take one portion – 200 grams of food. Still, this is not an ideal solution: 200 g of nuts – it’s too much and satisfying, but 200 g tomatoes – it is small and low calorie. The quality of food (by calories, nutritional value and digestibility) is more important than its weight. Determine for yourself the best portion sizes can only empirically, but good old advice that due to the need to leave the table a little (!) Hungry, it makes sense. It is better if the last meal will be the easiest for all parameters (caloric content, digestibility, ration). Sometimes it’s better just to drink milk 1-1.5 hours before bedtime.

3.Breakfast optional

In the morning your metabolism faster than during the day and especially at night, so at this time of day, you can afford to eat more tightly. Cook porridge, for example, oatmeal, make an omelette or simply boil eggs, eat a light salad of tomatoes, cucumbers and green vegetable. Diversify morning diet can be a paste of durum wheat, wild rice or rice noodles. By the way, if you love to eat sweets, it is better to do it in the morning, while a fast metabolism ( “evening” sweets are deposited in the form of extra kilos).

4.Eat more fruits and vegetables 

Vegetables and fruits are rich in vitamins, minerals and carbohydrates, they protect against heart disease and blood vessels, are essential components of the anti-cancer diet, also have antioxidant properties, are involved in the detoxification of the body.
Vegetables still good that a significant part of the energy derived from them, leaving them on the same digest, it is likely to recover in their use is minimal. Vegetables are best eaten raw or steamed. Eat them standing in lunch or afternoon tea.
For dinner, you can also prepare a light vegetable salad, but the fruit at night is not the best there is.Many of them contain a large number of acids that irritate the stomach, to the same sour and sweet-sour fruit kindle appetite, and starchy, such as a banana – is very high in calories. Ideally fruit should be consumed in 11-12 hours days after the recommended allowable time – 17.00.

5.Choose the right meat 

If you are not a vegetarian, the “meat” issue for you, of course, important. With proper nutrition meat it is possible and necessary, but try to replace fatty meat on the lean veal or chicken fillet. Limit yourself to the use of smoked meats, sausages, grilled meat. Try steamed, baked or boil meat. And remember about the servings. Meat is better to eat at lunchtime, ideally with meat or vegetable broth. For a side dish, choose vegetables!6.

6. Increase your intake of dairy products

The dairy product contains fat, protein, carbohydrates, vitamins and minerals needed by the body. Drink milk, yogurt and fermented baked milk, eat natural cheese.
Choose foods medium and low calorie. Be sure to enrich your diet durum cheese with low percentage of fat. But the use of sour cream and cream is better to keep under strict control, especially if you want to follow the figure.
Dairy products are best eaten during lunch, and before going to bed (even if the last meal you will always have a cup of yogurt).

7. Drink plenty of water 

Maintaining a normal water balance in the body – it is an important task that requires self-control. There is a simple formula for determining personal water standards. Simply divide your current weight by 20. That is, if you weigh 60 kg, you should drink about 3 liters of water a day, but again! all individually and require consultation with a doctor.
Divide the amount by the number of glasses of water you need to drink a day. Most of the water, try to drink in the morning. Note: you need to drink slowly, in small sips, the water should be at room temperature. The first glass of water should be 15 minutes before breakfast. As you awaken the body and prepare it for the upcoming work – digestion of the first meal.

Incidentally, water may be added a little lemon juice: it contains substances splitting fat, it contributes to the acceleration of metabolism, and has powerful antioxidant properties.

Some add more in the morning and a spoonful of honey, claiming it luchshiё drink to start the day. If you love honey and eat, why not try ?!

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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.