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A plate of healthy food

Тарелка здорового питания

Healthy nutrition is nutrition that ensures the growth, normal development and livelihoods of a person, contributing to the strengthening of his health and the prevention of diseases.

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

Modern science conducts numerous studies to optimize the diet for the prevention of major chronic diseases.

• Vegetables and fruits should make up the main part of your meal - ½ plates.

Provide a variety of colors and types of your food and remember that potatoes are not considered a vegetable on a plate of healthy eating because of the negative impact on blood sugar levels.

• Prefer wholegrain - ¼ plates.

Whole and unrefined cereals — whole wheat, barley, wheat, quinoa, oatmeal, buckwheat, unrefined rice, and products made from them, such as whole wheat pasta, have less effect on blood sugar and insulin than white bread, white rice and other peeled grains.

• Strength of protein - ¼ plates.

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

• Useful vegetable oils - in moderation.

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

• Drink water, coffee or tea.

Avoid sugary 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 per day.

• Be active.

The red man who runs along a plate of healthy eating is a reminder that activity is also important for weight control.

• The main message of the Plate of Healthy Nutrition - 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 healthier than others.

• A plate of Healthy Nutrition also advises avoiding the consumption of sugary drinks, the main source of calories is usually of low nutritional value.

• A plate of Healthy Nutrition encourages the use of healthy vegetable oils and does not set a limit on daily calorie consumption from healthy sources of fat.

Via Harvard University. For more information about the Healthy Food Plate, refer to the Food Source of the Department of Nutrition at Harvard School of Public Health, and Harvard Health Publications, .