Basic factors of healthy eating

Every day we receive a plethora of messages about health and nutrition and we have seemingly endless worries about lifestyle and diet. A healthy diet and a healthy lifestyle are important for how we look, feel and enjoy life. The right lifestyle decisions that include a balanced diet and physical activity in our regular routine can contribute to a better life. Smart food choices from the first years of life, but also in adulthood, also help reduce the risk of certain diseases such as obesity, cardiovascular disease, hypertension, certain types of cancer and osteoporosis.

1. Enjoy a wide variety of foods:

This health message is what is most commonly found in nutritional recommendations around the world. We need more than 40 different nutrients for good health and no single food can provide them all. That is why the consumption of a wide variety of foods (fruits, vegetables, cereals, meat, fish and chicken, dairy products and fats and oils), is essential for good health and any food can be consumed in the context of a healthy diet. Some research has shown a link between dietary diversity and longevity. In any case, choosing a variety of foods increases the enjoyment of meals and snacks.

2. Eat regularly:

  Food is one of the greatest pleasures in life and it is important to find time to stop what you are doing, relax and enjoy your meals and snacks. Also, meal planning ensures that some meals are not lost, hence nutrients that usually can not be replenished by subsequent meals. This is very important for children, adolescents and the elderly.

Breakfast is a very important meal - it can either make or break your day. Breakfast also seems to help with weight control. All meals are a good opportunity for family and social contact. So, whether it is three large meals or six snacks or snacks, the goal is to adopt healthy and enjoyable choices.

3. Balance and measure:

A balanced diet means eating enough but not too much of all the nutrients. If the portions are reasonable, there is no reason to limit your favorite foods. There are no "good" and "bad" foods, only good and bad diets. All foods fit into a healthy lifestyle as long as you maintain balance and moderation.

Moderate amounts of all foods can ensure that energy intake remains under control and that no food or food ingredient is consumed in excessive amounts. If you choose a high-fat snack, choose a low-fat food for your next meal. Examples of reasonable portions are 75 -100 g (the size of a palm) of meat, a medium-sized fruit, ½ a cup of raw pasta or a scoop of ice cream (50g). Ready-made meals are a good way to check portion size and usually indicate their energy value on the packaging.

4. Maintain a healthy weight and feel good:

Healthy body weight varies from person to person and depends on many factors, including gender, height, age and heredity.

Excess body weight is caused when more calories are consumed than necessary. These extra calories can come from any source - protein, fat, carbohydrates or alcohol - but fat is the most concentrated source of calories.

Physical activity is a good way to increase the energy expended (calories) and can also create a feeling of well-being. The message is simple: if you gain weight try to eat less and be more active.

5. Do not forget fruits and vegetables:

Many Europeans do not follow the recommendations to eat at least 5 servings of fruits and vegetables a day. Many studies have shown an association between the intake of these foods and a reduced risk of cardiovascular disease and certain types of cancer. Increased fruit and vegetable intake has also been associated with lower blood pressure. People can supplement their diet with fruits and vegetables as they are good sources of nutrients and the majority of them are low in calories and fat.

Nutritionists pay special attention to fruits and vegetables, as these are "packages" of nutrients that positively affect human health. The "antioxidant case" has focused much of its attention on the micronutrients of fruits and vegetables, such as vitamins C and E, as well as many other natural protective substances. Carotenoids (β-carotene, lutein and lycopene), flavonoids (phenolic compounds found in abundance in common vegetables and fruits, such as apples and onions, and in plant-based beverages such as tea, cocoa and red wine ) and phytoestrogens (mainly isoflavones and lignins), seem to play a beneficial role in health.

6. Base your diet on carbohydrate-rich foods

Most dietary guidelines recommend a daily diet in which at least 55% of your total calorie intake comes from carbohydrates. This means that more than half of your daily food intake should consist of carbohydrate foods, ie cereals, legumes, fruits, vegetables, nuts. Choosing bread, pasta and other whole grains can help increase your fiber intake.

Although the body manages all carbohydrates in the same way regardless of their source, carbohydrates are often divided into "complex" and "simple". The complex carbohydrates that are of plant origin are called starch and fiber, and can be found in cereals, vegetables, breads, legumes and seeds. These carbohydrates are made up of long chains of many simple carbohydrates linked together. Simple carbohydrates (sometimes called simple sugars) are found in sugar, fruits, sweets, jams, soft drinks, fruit juices, honey and syrups. Both complex and simple carbohydrates give the same amount of calories (4 calories per gram) and both can cause damage to the teeth, especially when there is no good oral hygiene.

7. Drink plenty of fluids:

Adults need at least 1.5 liters of fluid a day, especially if it is hot or if they are physically active. Plain water is a good source of fluids but the variety can be both pleasant and healthy. Alternative sources of fluids are juices, tea, coffee and milk.

8. Fats in moderation:

Fats are essential for good health. Fats are a ready source of energy and allow the body to absorb, distribute and store fat-soluble vitamins A, D, E and K. Fat-containing foods are essential to provide the essential fatty acids that the body cannot make. For example, fatty fish and fish oil foods are rich sources of omega-3 polyunsaturated fatty acids α-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These, along with omega-6 polyunsaturated fatty acids such as linoleic (LA) and arachidonic acid (AA), should be taken in through the diet.

Too much fat, however, especially saturated fat, can lead to negative health effects, such as being overweight and high in cholesterol, and increasing the risk of heart disease and some cancers.

Limiting fat, especially saturated fat, in the diet - but not completely eliminating it - is the best advice for a healthy diet. Most dietary recommendations say that less than 30% of our daily calories should come from fat and less than 10% from saturated fat.

9. Balance your salt intake:

Salt (NaCl) consists of sodium and chlorine. Sodium is a nutrient found naturally in many foods. Sodium and chlorine are important for the body to maintain its fluid balance and regulate blood pressure.

For most people, excess sodium passes directly through the body. In some, however, it can raise blood pressure. Reducing the amount of salt in those who are sensitive to salt can reduce the risk of high blood pressure. The relationship between salt intake and blood pressure is not yet clear and people should seek the advice of their doctor.

10. Start now - and make changes gradually:

Gradually making changes, such as eating an extra serving of fruit / vegetables a day, reducing portion sizes, or climbing stairs instead of the elevator, means that changes will be easier to maintain.

Why is physical activity so important?

Tips for increased physical activity are closely linked to the general recommendations for a healthy lifestyle because they affect energy balance and the risk of lifestyle-related diseases. In recent years, many publications have demonstrated the importance of moderate physical activity for good health. These publications state that being physically active for at least 30 minutes a day reduces the risk of obesity, heart disease, diabetes, hypertension and colon cancer, all of which are considered major contributors to morbidity and mortality in Europe. In addition, in both children and adults, physical activity is associated with improved aerobic capacity, elasticity, flexibility and coordination of the body, strengthening of bones and muscles, reduction of body fat and blood fat levels, lowering blood pressure and reducing the risk of hip fractures in women. Physical activity makes you feel better physically and encourages a more positive mental state.

Increasing levels of physical activity in all age groups is essential, and the recommendations state that adults should be physically active for at least 30 minutes most days of the week.

Which bodies are responsible for promoting a healthy lifestyle?

Responsibility for promoting healthy eating and increasing levels of physical activity must include the active involvement of many actors, including governments, health professionals, the food industry, the media and consumers. It is our common responsibility to help promote a healthy diet low in fat, high in complex carbohydrates and large amounts of fruits and vegetables, combined with regular physical activity.

Ultimately, consumers choose which foods to eat and their choices are influenced by many factors, such as quality, price, taste, habits, availability and convenience. Consumer education, the development and implementation of food-based dietary guidelines, nutrition information labels, school nutrition education, and increased physical activity opportunities can all help improve people's nutritional well-being.