In Belarus, it is included in the schedule of the Unified Health Days on 2023 year. No Excessive Eating Day - a way to explain, that switching to healthy eating requires thoughtfulness and acceptance. One should realize, that food often satisfies a non-physiological need, and psycho-emotional.
In Belarus, like all over the world, the number of people continues to grow, having excess body weight (60 %) and those suffering from obesity (20 %); almost a third of the child population under the age of 18 years old is overweight. Most of these children will not part with him in adulthood. The basic principles of healthy eating should be laid down from early childhood and adhered to throughout life..
Correct (healthy) nutrition is an integral part of a healthy lifestyle. All vital functions of the body are related to nutrition.. Poor nutrition - like excess, and insufficient - can cause significant harm to human health at any age.
This is expressed in a decrease in the level of physical and mental development, fatigue, inability to resist the effects of adverse environmental factors, decreased performance and premature aging.
Diets, temporary refusals of harmful products or rare, periodically eating healthy natural food - all this has nothing to do with proper nutrition and a healthy lifestyle.
A healthy lifestyle requires strict adherence to nutritional rules and the use of only healthy diets..
The basic rules of healthy eating should be laid down from childhood and must be adhered to throughout life..
The diet should be varied and rich in foods. The weekly diet must include meat, bird, fish, dairy, fruits, vegetables, nuts, legumes, cereals, as well as whole grain products.
Energy value of food (calorific value) must correspond to the body's energy expenditure.
Must be consumed daily at least 400 g fruits and vegetables. It is preferable to eat vegetables fresh or gently heat-treated.
Eating should be regular, at the same time whenever possible, at least three times a day. Intervals between meals – 3,5-4 hours, and the last meal - no later than, than for 2 bedtime.
If it is necessary to reduce fat intake by 30% of total energy consumed, the emphasis should be on unsaturated fatty acids, contained in vegetable oils, nuts and red fish.
To reduce your sugar intake to 10% of total energy consumed, You should limit your consumption of foods and drinks high in sugars (sweet snacks, sweets, confectionery, packaged juices, products, which contain free sugars. Replace sugary snacks with fresh fruits and vegetables.
Salt intake should be no more than 5 g per day.
Should be excluded (or minimize) “harmful” foods in the diet: "fast food", mayonnaise, alcohol, products, containing trans fats.
You need to choose these cooking methods, which do not require oil and fat: steaming, boiling, baking, using Teflon cookware.
Drinking regime must be observed throughout the day, and start the morning with a glass of drinking water.
Healthy eating is nutrition, which ensures growth, optimal development, full life activity, promotes health and prevents non-communicable diseases.
By choosing a healthy diet, you choose health and active longevity.
Eat right and be healthy!
