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Nutritionist doctor dr. Rūta Petereit says that one of the most common goals, eating healthy, is not difficult to achieve if you know just a few basic principles.
A healthy diet doesn’t mean you have to strictly limit yourself, lose a lot of weight, or give up your favorite foods. Nutritionist doctors dr. According to Petereit, on the contrary, it is more about well-being, increased energy and good humor.
Therefore, do not think that eating healthy is very difficult. According to her, it is important to take several important steps: to form a clear plan for how you will achieve this goal and understand why.
“Without a doubt, an eating plan will help you eat healthier and stay on target. A regular and balanced daily diet protects against an unexpected feeling of hunger, helps avoid temptations, improves metabolism and helps maintain energy ”, says Dr. R. Petereit adds that planning a weekly menu is quite simple: just think what products you want to include in your diet. The most important thing is to find out which products are necessary for the body and which are harmful. Every time you choose a product in the store, you need to pay attention to its composition.
The composition of the products is the key to a healthier diet
In order to eat healthy and provide the body with all the necessary substances, it is very important to ensure the variety of food and pay attention to its freshness and quality. A complete diet should be inseparable from vegetables, fruits, whole grains, dairy products, meat, fish, or eggs. These products contain important nutrients: proteins, fats and carbohydrates.
“Make sure to include fiber with fiber in your diet. Whether you choose bread, crisp, buckwheat, or flour. The key is to have as much fiber as possible and as little sugar as possible. It is recommended for an adult up to 25 g per day, i and about five teaspoons of sugar. However, in Lithuania, statistically a person consumes around 96g or 25 teaspoons of sugar, ”says the dietitian.
Dr. Mr. Petereit explains that fiber is an indigestible carbohydrate and should be consumed by a healthy adult at the rate of 25 g per day. Fiber can be divided into water insoluble and water soluble. They are abundant in cereals, only they must be uncrushed, not artificially cleaned. If you want to supplement your diet with these substances, choose whole wheat bread, fruits, vegetables, seeds, and nuts. Dietary fiber is the food of the good bacteria in our body, cleans the intestines and reduces bad cholesterol in the blood. Not surprisingly, these fibrous materials are often called intestinal brooms.
Bread is part of a complete diet
It is very important to include cereals in the diet. According to the doctor of medical sciences, these can be bread, porridge or other products based on flour.
“The product you choose will depend solely on your habits. Still, I often notice that many people undeservedly eliminate bread from the diet. This is because this product is still surrounded by a variety of myths. It is believed that this is a Harmful and harmful option for those who do not tolerate grains, “says Dr. Mr. Petereit adds that this approach is truly misleading and due to sheer ignorance. In Lithuania, it is estimated that only 1 percent. The Lithuanian population have celiac disease, some people are still gluten intolerant, and of course there are people who are allergic to grain protein.
According to the nutritionist, cereals are one of the most necessary products for our body. In whole wheat bread we find carbohydrates that help provide energy throughout the day. Bread is also a source of fiber already mentioned. By eliminating cereals from our diet, we lose these essential substances for the body.
It’s easy to buy healthier bread.
“When choosing bread, it is important to study its composition. Bread is good when it contains as much fiber as possible and is low in sugar. Preference should be given to bread baked with flour from all parts of the grain, because it has a higher amount of fiber which is good for the body. By choosing high-quality bread that meets our tastes, we can afford to eat one or more slices a day, ”says Dr. R. Petereit.
The Doctor of Medicine emphasizes that the amount of sugar, salt and fiber in our diet is especially important. For those looking for a healthier bread, it is recommended to choose one that contains no more than 4 g of sugar per 100 grams, no more than 0.3 g of salt and no less than 6 g of fiber.
According to Artūras Kokškinas, commercial director of the UAB Vilniaus Duonos, consumer surveys reveal that more than half of Lithuanians pay attention to the sugar content in bread, looking for products with more fiber or seeds, whole flour. This is also reflected in the growing sales of healthier bread with less sugar, more fiber, supplemented with vegetables and seeds, more and more of this type of bread in form and in portions.
“Previously, we did not find or rarely find yeast-free bread, gluten-free bread or bread that contained vegetables. Today, the choice of this type of bread products is greater, but the main choice is still the same traditional bread: with grain, more fiber or with whole grain, ”says A. Kokškinas in a press release.
Finally, dr. Mr. Petereit emphasizes that the most important thing is to listen to your body, not blindly follow unproven myths and look for ways to reconcile a healthy diet with your taste. After all, healthier bread can be just as delicious as one with more sugar or preservatives – just choose.
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