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Natvilė Šliažaitė-Miller, an expert in naturopathic nutrition, recalls the principles of a balanced diet and says that they must ensure that the body receives all the necessary nutrients.
“Balance in nutrition is a variety of foods and the key to well-being without dietary extremes,” says T. Šliažaitė-Miller.
A healthier and more balanced diet does not mean long hours in the kitchen
T.Šliažaitė-Miller says that several simple rules can help to achieve a nutritional balance: “We should consume at least 5 servings of vegetables and fruits the size of a fist a day. Protein must be obtained at every meal. I would also recommend eating fish three or four times a week, choosing whole grains, and avoiding processed ones. “
“In the morning we must consume carbohydrates and proteins, we include vegetables in the lunch menu, it is important to obtain protein during dinner and we can consume less carbohydrates. I repeat to patients that a healthy diet does not mean long hours in the pots. For example, a piece of bread, herring and sauerkraut make a quick and nutritious lunch, ”says a naturopathic nutritionist.
Giving up food is a useless fad
According to T.Šliažaitė-Miller, the products of each group have different nutrients, so there must be diversity in the diet: “For example, meat is a source of protein. Bread is a source of carbohydrates and fiber, but none of these products contain vitamin C, which is important for the immune system. That is why we must include fruits and vegetables in our diet. ”
A nutritionist warns that abandoning certain foods is becoming a kind of fad, but does not recommend limiting the diet if the body does not need it.
“If the body does not tolerate any category of products, it is necessary to know how to change them to obtain all the necessary nutrients. Those whose body is tolerant should eat a variety of foods, “says the nutritionist.
Myths you don’t have to believe
According to T.Šliažaitė-Miller, people fear carbohydrates, as if they were useless, they gain weight with them.
“By giving up bread, quality pasta or other sources of carbohydrates, we will not get energy and we will want sweets. I often repeat to patients that a piece of bread will always be better than a cake,” says a nutritionist.
When looking for healthier products, she says, shoppers often “stumble” after reading just a few eye-catching statements. The terms “gluten free”, “sugar free”, “yeast free” and others do not always mean that the product is healthier.
“If the bread packaging is marked ‘unleavened’, it is necessary to note that the product does not contain baking yeast, because yeast-baked bread contains natural yeast. Yeast in bread is a natural ingredient that helps to make the bread softer, fluffier and lighter.
The negative effects of yeast should not be feared, as live yeast dies at high temperatures. Therefore, when choosing products, the most important thing is to read the labels and evaluate the whole, ”says Snieguolė Šoblinskienė, Product Development Manager of the Vilniaus Duona company for the Baltic countries.
He also notes that bread with no added sugar is now popular, but notes that although added sugar is not used in production, the natural sugar content of bread, around 2g, is inevitably derived from flour.
When choosing bread, S.Šoblinskienė advises to evaluate not only the inscriptions on the package, but also to pay attention to the amount of fiber: “I would recommend choosing bread with 100 g of at least 3 g of fiber, since such bread is considered fiber source. Even better, 100g of bread contains 6g or more fiber, which is what makes bread high in fiber. “
“It is also important to read the composition correctly. Product ingredients are listed in descending order of weight. This means that the first ingredient in the product will be the highest and the last ingredient will be the lowest. If you are looking for rye bread, you must specify the composition of the rye grain products.
at the beginning of the label, ”says S.Šoblinskienė.
Eating habits that must be abandoned
“I would suggest limiting the consumption of sweets and added sugar. I think we should eat desserts to pamper ourselves, but not after every meal, not every day. The main dish should not only be nutritious, but also delicious, as if it were to replace dessert” , advises T.Šliažaitė-Miller.
According to her, table salt should also be abandoned or reduced, and instead sea or Himalayan salt should be chosen, as it is better tolerated by the body. To achieve a balanced diet, products high in food additives, artificial sweeteners, and flavor enhancers should also be restricted.
“The consumption of carbonated drinks and juices is another eating habit that should be abandoned or reduced. It will be more beneficial for the body if we eat fruits and do not drink their juices,” advises T.Šliažaitė-Miller.
