13 “golden” rules of healthy eating

Healthy nutrition is a fundamental sign of health and beauty. And eating right, and therefore being healthy, is not at all difficult. Follow the simple 13 rules of healthy eating.

1. Not everything fat is bad for you
   Overcooked pies and chips are one thing, but fatty fish (mackerel, salmon, anchovies) are quite another. Fish oil is rich in essential acids that are beneficial for the heart, nervous system and blood vessels.

2. Don't eat what doesn't rot
   A long shelf life usually indicates a higher degree of processing, that is, the truly nutritional value of the product is reduced to a minimum. Plus, it's likely full of preservatives and other chemicals; The exception is fermentation products (wine, for example) and honey, which can be stored and not spoil for decades.

3. Don't trust the "low fat" label
   The absence of fat in a product does not mean that it is healthy. Fast carbohydrates also contribute to excess weight, but, unlike fats, they also do not satisfy hunger. Meanwhile, many low-fat or low-fat products are quite sugary - breakfast cereals, cottage cheese, ice cream, etc. Such artificially low-fat foods are difficult to fill up on, and as a result, the total calorie content of your “diet” dish may be even higher than its fatty counterpart.

4. Do not rush
   It takes your brain about 20 minutes to realize that you are full and send a corresponding signal to your stomach. So - paradoxically - the slower you eat, the faster you get full.

5. Broth rule
   Meat broth is one of the most undesirable dishes on your table. As doctors say, all the most harmful substances contained in meat are digested into water, and one of them is heavy animal fat. It is this that contributes to increased cholesterol levels in the blood, blockage of blood vessels and subsequent heart attacks.

But vegetable broth is a completely different matter. Many of the nutritional components that leave the vegetables during cooking remain in it, so it is better not to drain this soup.

6. Buy smaller dishes
   A British study involving several hundred volunteers showed that by simply changing all household plates to smaller ones, people began to eat on average 22% less.

7. Honor traditions
   Japanese, French, Greek, Italian... You can argue for a long time about which national cuisine is healthier - one thing remains certain: any traditional cooking is much healthier than modern “common Western” cooking, with sandwiches, hamburgers, fried chicken wings and soda . And the most correct thing, doctors say, is to eat those dishes and products that are considered national in your country, in your region. The Russian body, for example, has historically become accustomed to beets and cabbage, but some kind of fatty cheese seems unnatural to him.

8. Never eat your fill
   Again: our brain does not immediately understand that the stomach is actually full. Put down your fork until you feel like you can no longer eat it, and the feeling of fullness will come within 15-20 minutes.

9. Don't snack on the go
   Almost all food sold in street stalls is full of concentrates, unhealthy fats and poor in nutrients. They are suitable for simply “chewing” and keeping your mouth busy, but they will not satisfy your hunger.

10. Looking for a company
    Several studies have shown that people eat more when alone than when with others. When you have lunch with your family or, for example, with colleagues, eating food ceases to be a mindless process of filling your stomach and turns into a kind of ritual with its own rules and restrictions.

11. What is called the same in all languages ​​and dialects is not food
    We're talking about Big Macs and chips. Pizza and pasta, for example, are a completely different matter, because for them we have our own, completely Russian-language analogues (pasta, noodles, open pies).

12. Let the delicacy stay