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Plate of healthy food

Тарелка здорового питания

Healthy nutrition is a food that provides growth, normal development and vital activity of a person, contributing to the strengthening of his health and the prevention of diseases.

Adherence to the rules of healthy eating combined with regular exercise reduces the risk of chronic diseases and disorders, such as obesity, cardiovascular disease, diabetes, high blood pressure and cancer.

Modern science conducts numerous studies to optimize the diet to prevent major chronic diseases.

• Vegetables and fruits should be the main part of your meal - ½ dish.

Provide a variety of color and type of your food and remember that the potato is not considered a vegetable on a Healthy Meal Plate because of the negative impact on blood sugar level.

• Give preference to a one-piece ¼ dish.

Whole and unpeeled cereals-whole wheat, barley, wheat grains, cinnamon, oatmeal, buckwheat, brown rice and products made from them, for example, whole wheat pasta-have less influence on blood sugar and insulin than white bread, White rice and other peeled grains.

• The strength of the protein is ¼ of the plate.

Fish, chicken, beans, nuts are healthy and diverse sources of protein. They can be added to the salad and they go well with the vegetables. Limit the consumption of red meat and avoid consumption of processed meat, such as bacon and sausages.

• Useful vegetable oils - in moderate amounts.

Choose useful vegetable oils, such as olive, rapeseed, corn, sunflower, peanut and others. Avoid partially hydrogenated oils that contain harmful trans fats. Remember that reduced fat content does not always mean "useful."

• Drink water, coffee or tea.

Discard the sweet drinks, limit the consumption of milk and dairy products to one or two servings per day, limit the consumption of juice to a small glass a day.

• Be active.

The red man who runs along the Plate of Healthy Food is a reminder that activity is also important for weight control.

• The main message of the Plate of Healthy Food - give preference to the quality of nutrition.

• The type of carbohydrates in your diet is more important than the amount, because some sources of carbohydrates - such as vegetables (except potatoes), fruits, whole grains, legumes - are more useful than others.

• The Healthy Food Plate also recommends avoiding the consumption of sugary drinks, the main source of calories - usually with low nutritional value.

• The Plate of Healthy Food encourages the use of beneficial vegetable oils and does not set a limit on the daily consumption of calories from beneficial sources of fat.

Via Harvard University. For more information on the Healthy Eating Plate, contact the Harvard School of Public Health, Harvard School of Public Health, and Harvard Health Publications, .