Healthy food is a trend that aims to improve human health and well-being by eating healthy and balanced food.
Main characteristics of healthy food
Naturalness:
- Absence of artificial additives, preservatives, colourings and flavourings.
Freshness:
- Predominantly fresh, seasonal produce.
Wholeness:
- Whole-grain products, unrefined oils, natural sweeteners.
Balance:
- Containing all essential macro and micronutrients.
Variety:
- Wide range of products from different food groups.
Benefits of healthy food
Improved health:
- Weight loss, normalisation of the GI tract, strengthening of immunity, increased energy.
Beauty:
- Improvement of skin, hair, nails.
Economy:
- Cooking at home from simple foods can be more economical than buying ready-made meals.
Eco-friendliness:
- Reduced consumption of packaged foods and food waste.
Disadvantages of healthy food:
Complexity:
- Requires time and effort in menu planning, food preparation.
Cost:
- Some healthy food can be more expensive than conventional foods.
Limitations:
- Not suitable for people with health problems.
Monotony:
- Limited in variety of flavours.
Important:
- healthy food is not a diet but a lifestyle.
- You should not blindly follow fashionable trends.
- It is important to choose a food system individually for your needs and capabilities.
- It is necessary to focus on the principles of balanced nutrition.
- healthy food should be tasty, varied and bring pleasure.
- healthy food is not a temporary restriction, but a long-term strategy that will help you improve your health, beauty and well-being.
Here is a sample healthy food menu for the day (approximate, 1500 kcal):
Breakfast (350 kcal):
- Oatmeal porridge on milk (50 g of oat flakes, 200 ml of milk) with berries (50 g) and nuts (10 g) – 270 kcal.
- Tea or coffee without sugar – 80 kcal.
- Snack (100 kcal):
- Fruit (apple, orange, banana) – 100 kcal.
Lunch (500 kcal):
- Grilled chicken breast (100 g) – 165 kcal.
- Buckwheat porridge (100 g) – 130 kcal.
- Vegetable salad (150 g) with olive oil (10 g) – 175 kcal.
Snack (150 kcal):
- Skimmed cottage cheese (100 g) with berries (50 g) – 120 kcal.
- Nuts (10 g) – 30 kcal.
Dinner (400 kcal):
- Steamed fish (100 g) – 170 kcal.
- Vegetable stew (200 g) – 120 kcal.
- Salad of greens (50 g) – 10 kcal.
Second dinner (100 kcal):
- Skimmed kefir (200 ml) – 80 kcal.
Important:
- This is a sample menu, it can be adjusted depending on your needs and goals.
- Do not forget to drink enough water (1.5-2 litres per day).
- It is important that the food is varied and tasty.
- Listen to your body and eat when you feel hungry.
- Healthy food is not a diet, but a way of life.
- With healthy food you can improve your health, beauty and well-being.