Basic principles of healthy nutrition

Today’s fast pace often forces us to eat fast food, which in addition to lack of exercise, lead us to excess weight, poor health and often to well-being problems. Improve your life with regular exercise and adherence to the principles of healthy nutrition.

Cereals and cereal products

Foods high in carbohydrate, isolated on white Instead of white flour products as often as possible eat cereals for breakfast, because in the cereal grains are important fiber, vitamins and minerals collected in the outer layers and germ. Bread and pasta should be made of whole-meal flour, brown and paddy rice.

Every day five doses of fruit and vegetables

Eating vegetables and fruits in the context of all five meals is the best way to stay healthy. Fruits and vegetables are a source of vitamins, minerals, fiber and antioxidants. All these substances protect health and prevent chronic diseases such as cardiovascular disease, type 2 diabetes, obesity and cancer.

Fish two times per week

They are low-calorie, with quality protein intake and omega-3, which promote human body cell respiration and inhibit inflammation. Their enjoyment also prevents iodine deficiency and metabolic disorders.


Each day dairy products

Milk, yogurt, kefir, buttermilk, cheese and curd provide a sufficient amount of calcium for bones and teeth, and vitamin B2 (riboflavin), which takes care of the nervous system. In addition, regularly eat potatoes and legumes, let’s be reasonable for meat, careful with fats (useful are vegetable oil (olive and canola) and polyunsaturated (flax and wheat germ oil fatty acids), careful with sugar, save with salt (instead prefer fresh or dried herbs, for example: basil, tarragon), and drink a lot (ideal fluid is water, fruit and herbal teas and diluted fruit and vegetable juices). And at least twice a day let us take time to eat and keep on weight.