How to start eating healthy?

A good diet is one that is unprocessed, varied and nutritious. However, an equally important aspect will be that a good diet should also be possible to follow for a longer period - preferably throughout life - by simply building healthy eating habits. Using very restrictive diets, excluding entire product groups or drastically reducing the number of calories - not only will it not bring long-term results, it can also harm your health and significantly slow down your metabolism. So what should we include in a healthy diet? First of all, water in all forms - soups, smoothies, lemonades, compotes without added sugar, as well as coffee and tea. Dehydration is a condition that we don't necessarily associate with someone found in the desert. This is a condition we experience every day - headaches, trouble concentrating, joint pain due to myofascial contractures, as well as dry mouth and a burning sensation in the urethra when urinating. Proper hydration - taking into account all fluids in the daily supply - should be at least 35 ml/kg of dry body weight, so to put it simply, women should provide on average at least 1,600 ml and men - 2,300 ml. Isotonic drinks such as: SUPERSONIC Beauty Isotonic and Performance Isotonic, which, in addition to promoting water drinking, provide the body with electrolytes that support proper hydration and other functional ingredients, for example with antioxidant properties. The second indispensable element of a healthy diet is an adequate supply of fiber. Unfortunately, statistics in Poland show that the average fiber intake is 6-8 g per day, and this value should be approximately 20-30 g. A lot depends on the adequate supply of fiber in the context of maintaining health. First, dietary fibers constitute the primary prebiotic medium for our microbiome, living cultures of bacteria. Without a well-functioning intestinal ecosystem, maintaining proper health and well-being is impossible, because it is bacteria that determine health or the development of disease, by controlling factors such as: the immune system (infections, allergies, autoimmune diseases), pro- and anti-inflammatory cytokines (chronic inflammation), mood, bowel movements, energy level, skin condition and many others. This is probably why scientists have been calling the microbiome the generator of health for several years. Contrary to appearances, ensuring the right amount of fiber on a daily basis is not that difficult. Just choose oatmeal, millet or buckwheat flakes for breakfast instead of a wheat kaiser roll, add a spoonful of linseed to omelets and pancakes, add a handful of nuts to your salad, and make chia or linseed pudding with coconut or almond milk for dessert. Fiber can be found in large amounts in whole grains, nuts and oilseeds (sesame, pumpkin and sunflower seeds), as well as vegetables and fruits - both fresh and dried. Meeting your daily fiber intake is simply a matter of awareness and willingness. The superiority of oatmeal with nuts and fruit over a hot dog or a baguette with ham. Moreover, after eating a wheat roll, we will provide a similar amount of calories as in oatmeal, but the latter will make us feel full for 3-4 hours, and after eating the roll we feel a sucking feeling after 10 minutes. And we overeat. And this is how we develop insulin resistance, overweight and obesity, and, consequently, cardiovascular diseases. What about protein? Its supply depends on the degree and form of the physical activity we propagate. Not every meal must take into account a solid portion of animal protein, but people extremely active in strength adaptation, in at least 3 of 5 meals a day should have a high supply of wholesome protein, which can be source: meat, fish, eggs, offal, seafood. This does not mean, however, that vegetable protein cannot perform a similar function. Mushrooms, as well as buckwheat, quinoa and amaranth are also rich in protein, and are also a valuable source of fiber. People who do not belong to a strict group of silhouette athletes can limit animal protein to even 1-2 meals a day, and supplement the remaining supply from full-fledged plant products mentioned above. From time to time, you can also use legume seeds such as broad beans, peas, soy and beans. Another component of a healthy and balanced diet are fatty acids from the Omega -3, -6 and -9 family, which we belong to the NNKU group -i.e. essential, unsaturated fatty acids. As you can guess, we cannot produce these relationships in our own liver. We must provide them with food. As scientific evidence shows, this is extremely difficult for the vast majority of consumers. This explains the commonly occurring chronic inflammatory diseases, heart disease, as well as overweight and obesity. It is also worth remembering that the basic determinant of a healthy diet is its low degree of processing. What does this mean? That a better choice will be a piece of meat or fish than a sausage - such as sausages, salami or headcheese. Instead of choosing popular wheat flakes with sugar, a better choice will be a portion of oat, millet or buckwheat petals. Instead of mayonnaise, a slice of parsley or parsley, garlic and olive oil will be better for a sandwich instead of mayonnaise. By choosing low -processed products, we are able to eliminate many potentially harmful ingredients from the diet, such as preservatives, artificial dyes and sweeteners, flavor amplifiers as well as salt and trans fatty acids. It is said that the basic eating habits - like the "3 without" diet, i.e. minimizing the share of wheat, the addition of sugar and trans fatty acids - and the diversity of food products, will guarantee us the health of the whole body, including the digestive system, which will be felt by almost every person who decides to follow the above -mentioned tips for even 10 days - for health - for health - for health! For years, we have been observing two disturbing trends, negatively affecting our health, well -being and quality of life. On the one hand, a drastic decrease in the quality of food due to the way of production, and on the other hand, changes in our way of life. There is nothing to hide, we live in a hurry. Our daily nutrition is often defective and we should supplement it. An interesting and more and more popular solution is the use of MRP class products - Meal Replacement Product, i.e. full -fledged meals, whose innovative formula - like Supercare - allows you to provide full nutritional values, as well as build immunity and delay the aging process thanks to the content of nutraceutics such as lycopene, inactive yeast Yarrowia Lipolytica, or bioesters of omega -3, -6 and -9 acid. To sum up, our daily diet is most often processed, rich in salt and sugar as flavor enhancers, trans fatty acids to ensure taste sensations and shelf life of food products. There is also a huge amount of wheat, which we eat in the form of buns and donuts, rolls, pizza bases, wafers, toast and all kinds of other food products, such as pasta, dumplings, dumplings, dumplings and others. By eating this way - floury and often fatty, with the addition of cream, butter, lard, rapeseed oil and others, we supply our body with an excessive amount of calories, thus spoiling our figure, well-being and health. In this version, our diet is poor in vegetables, fruits and whole grains, which are a source of fiber, which is an element necessary to maintain proper intestinal function and, consequently, maintain health, because the intestines are its generator. Jakub Mauricz – the most recognizable face of sports dietetics in Poland. Trainer, dietician, trainer, educator.