The basics of a healthy diet – the simplest and most understandable rules

First of all, you will need crepe maker for home use.

1: Use vegetable oils
Eating right and healthy starts with replacing animal fats with healthy vegetable oils. Dress salads and all kinds of porridges with olive oil, fry in coconut oil, love avocados and various nuts. However, avoid sunflower and rapeseed oils.

Studies show that the Mediterranean diet, which involves eating large amounts of olive oil (up to 30% of all calories), is beneficial not only for heart and vascular health, but also helps maintain a stable body weight.

2: Eat more fish and seafood
Fatty saltwater fish contain important omega-3 fatty acids for health, and oysters and other seafood are rich in iodine. Keep in mind that a lack of iodine in your diet can disrupt your metabolism and lead to increased deposition of subcutaneous fat.

Omega-3 fatty acids, in turn, are critical for proper metabolism and immunity, with a daily intake of about 1 gram. If your daily diet doesn’t include fish, taking omega-3s in the form of flaxseed oil or fish oil is a must.

3: Watch the glycemic index of carbohydrates
The rate at which the carbohydrates in foods are digested and raise blood sugar levels – the glycemic index – affects both the feeling of satiety and the feeling of hunger that follows a meal. The higher the index, the faster the food is digested.

Foods with a high glycemic index (sugar, starches, flour and flour products) give only a short-term boost of energy, followed by an aggressive feeling of hunger. In contrast, a proper diet with an abundance of slow-carbohydrate vegetables and cereals gives long-lasting satiety.

4: Eat more vegetables
The fiber and dietary fiber in vegetables have a positive effect on intestinal function and reduce the body’s sensitivity to insulin. Not only fresh vegetables, but even frozen vegetables contain many different vitamins and minerals.

Try to consume vegetables not only in the form of green salad leaves. A healthy diet is impossible without plenty of common vegetables – carrots and pumpkin (sources of vitamin A), spinach (source of B vitamins, vitamin E, potassium and iron) and bell peppers.

5: Give up sausages and processed meats
Scientists have long found a link between colorectal cancer and the consumption of processed meats – pates, sausages, frankfurters, bacon and other processed meats(1). The reason is both the use of preservatives and the aggressive processing of fats in meat.

Although eating a healthy diet does not require going vegetarian, the World Health Organization recommends limiting your intake of fresh meat to 400-500 grams per week and avoiding processed meats altogether.

6: Cut out trans fats
Recent scientific studies show that consuming even small amounts of trans fats (about 2% of your total calorie intake) leads to coronary heart disease and metabolic disorders, gradually leading to obesity.

A tablespoon of baking margarine contains 8-10 grams of trans fats, twice the safe dose. Give up all supermarket baked goods and sweets, frozen pizza, fast food and chips – but there are plenty of reasons to eliminate such foods from your diet properly.

7: Find out if you have food allergies
Symptoms of intolerance to gluten, a complex protein of wheat and other cereals, are weak and quite implicit – flatulence, digestive discomfort, constant fatigue, reduced immunity, metabolic disorders, weight gain in the abdominal area.

Gluten allergies occur in only a small number of people – but it is important to know if you are one of them. If you are among them, giving up bread and other flour products will significantly improve your well-being and allow you to get rid of excess weight even without dieting or exercising.

A proper and healthy diet begins with maximizing the amount of healthy vegetable oils in your diet, eating vegetables with every meal, avoiding carbohydrates with a high glycemic index, and avoiding sausages and other processed meat products.