The question that has been bothering us all since the beginning of the pandemic is what should I eat to stay healthy, have energy, and keep my weight under control? Although there are a lot of tips on how to get a healthy lifestyle, nutritionist Şerban Damian offers you a mini-guide with 20 key principles to keep in mind:
Eat fresh fruits and vegetables
Fruits and vegetables contain vitamins and minerals, essential components for your health. It is recommended to eat 5 servings of fruits and vegetables a day. “Everyone should eat fruits and vegetables daily, especially seasonal ones. They are low in calories and quickly induce satiety. Fruits contain enough sugars so you can satisfy your need for sweet. If you like compotes, choose to eat those without added sugar. Choose colorful foods rich in antioxidants. ”, recommends doctor Şerban Damian.
Eat whole grains and do not eliminate bread from the diet
Considered a controversial food, no matter what is said about bread, it is a food that should not be missing from the menu. “Bread is a nutritious food that saturates you quickly. Choose to eat wholemeal, black bread with seeds and leave white bread as a last resort. If you are facing a few extra pounds, avoid adding anything over the bread, whether we are talking about butter, margarine, jam, honey, etc.“, Recommends the doctor. Whole grains are an important food for maintaining health, due to the content of fiber, antioxidants, carbohydrates, B vitamins and iron. “Regular consumption of whole grains helps prevent important conditions such as diabetes, colon, kidney and breast cancer and various cardiovascular diseases. You can eat rice, wholemeal pasta without added butter, cream sauces, fatty oils, etc. ”.
Eat fish at least 3 times a week
Fish has many benefits for the body. “Due to the content of omega 3 fatty acids, fish reduces the risk of Alzheimer’s disease. Eat steamed or grilled fish because it is easy to digest and low in calories. Ocean fish varieties are preferable because they are rich in fatty acids. “ explains the nutritionist, Şerban Damian.
Eat chicken and turkey and reduce your consumption of red meat – (beef, pork, game)
Both chicken and turkey are high in protein and low in fat. “Country birds are obviously recommended if we have a reliable source. Chicken and turkey can be eaten anyway, it is important to remove the skin because it has a high fat content.“As for red meat, it is preferable to rarely eat this type of meat and when we do we choose the weakest pieces. “Eliminates any visible part of fat. Avoid everything that means ham, sausage, sausages because they are rich in fat, salt and preservatives. The organs (marrow, liver, brain, kidneys) are healthy, but contain a lot of cholesterol. It is preferable to consume them infrequently. ”, Continues the doctor Şerban Damian.
Consume dairy products, preferably skimmed
Dairy products are an important category of food, which should not be missing from the menu, but even in this case it is preferable to choose the low-fat version. “Skim milk contains the same nutrients as whole milk, except for the percentage of fat, which means it has a lower caloric content.. ”, Explains the doctor.
Eat eggs
Considered an extremely important and nutritious food, eggs have a high cholesterol content. “It is preferable not to exceed 5-6 whole eggs per week. Cholesterol is found only in egg yolk, so you can eat egg white without restriction, which is an extremely good source of protein. recommends the doctor.
Choose oils of vegetable origin
Avoid animal fats and oils because they are high in saturated lipids. “Unsaturated fats reduce blood cholesterol levels, thus having a protective role. However saturated or not, fats have a high caloric value, 9 kcal / gram. “
Avoid processed foods
Processed foods are simply not good, especially high-calorie snacks high in sugars and fats. “This includes everything related to sweets, cakes, honey, chocolate, chips, syrups, etc. The greatest nutritional value is lost in the manufacture of processed foods, and the added preservatives are harmful to our health. These foods contain a large amount of salt, which leads to high blood pressure and heart disease. In general, the more ingredients on the label, the more processed the product is. ”, explains doctor Şerban Damian.
Reduce the consumption of sweet drinks and alcoholic beverages
“Whether we are talking about carbonated drinks or not, in addition to the fact that a high caloric content, they all contain synthetic dyes and preservatives. Some also contain caffeine. “. Alcohol consumption is seriously harmful to health. “One gram of alcohol contains 7 kcal. After fat is the second food that comes with a significant intake of calories in the body. Alcoholic beverages contain very few nutrients. Apart from beer and wine, which contain several nutritional principles, the rest of alcoholic beverages do not fall into the category of food. A glass of red wine a day protects the body from cardiovascular diseases due to its antioxidant content. “, Recommends the nutritionist.
Give up frying food in oil
„Whether we are talking about saturated or unsaturated fat, frying significantly increases the caloric value of a food. Choose to cook food by boiling, baking, frying, grilling or steaming. “, Recommends the nutritionist
Individual portions at each table
„When dining with the family, it is preferable for each member to have their share and not on a plate. Research has shown that people who are served individually and can no longer take extra from a plate, consume up to 30% less.“, Advises the doctor Şerban Damian.
Enjoy food and stop any other activity when you eat
The brain, not the stomach, is the organ responsible for feelings of hunger and satiety. “When we eat it is recommended to focus only on food and nothing else. That’s to know when to stop eating. If you focus only on food during meals, chew slowly, give your brain adequate time to send the “complete” message to the stomach. Research has shown that a person who eats while watching TV consumes up to 300 more calories than a person who eats without undertaking another activity. ”, Explains Şerban Damian, sports nutritionist at the Superfit Center.
Drink more water
Most of us do not drink enough water every day, but it is essential for our body to function properly. “Water is absolutely necessary for the fulfillment of our bodily functions. The amount of water we need depends on a variety of factors, but in general, an average adult needs two to three liters a day. A good way to check if you drink enough water is through urine – which should be colorless or pale yellow.“, The doctor advises us.
Get moving
Any kind of movement, any kind of exercise. Not just a few times a week, but every day. 30 minutes of exercise a day reduces the risk of disease and increases bone density.
Eat your favorite foods and make time for yourself
“Not you have to deprive yourself of your favorite food, but you have to make smart choices. Instead of eating an 800-calorie cheeseburger, choose a 500-calorie burger that satisfies your taste buds as well. You can eat anything as long as you don’t abuse it. The list of healthy principles may differ from person to person, but the most important thing to remember is that you can tell the difference between your health and well-being. Small changes in behavior can make your lifestyle healthier. ”, concludes the doctor Şerban Damian.
If you want to adopt a healthier lifestyle, start with mental health and make sure you find time to relax and do things you enjoy, rewarding yourself for accomplishments and spending time with good people who value you. Maintaining good mental health occasionally means putting your needs first. We cannot take care of others if we do not take care of our own mind and body.
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