ESSENTIAL GUIDE TO HEALTHY EATING

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Healthy eating is not a diet plan - it’s a way of lifeThe human body is affected by many factors throughout life and nutrition is one of the most influential ones. Everything you eat breaks down into the tiniest nutrient components which feed your cells with the necessary ‘fuel’ for further functioning. That is why food energy, and the amount and quality of it matter, as it affects your immunity, longevity, physical and mental health, as well as performance.

Modern eating habits have a negative effect on people’s quality of life. Simple carbs, trans fats, and sodium consumption prevail nowadays in our foods. We often neglect to eat enough dietary fiber and fatty acids like omega-3, etc. Poor nutrition combined with little physical activity, smoking, and alcohol abuse, have led to a rise in noncommunicable diseases (NCD). According to the International Classification of Diseases (ICD), more than 80 types of NCDs are caused by poor nutrition, such as obesity, diabetes, high blood pressure, rickets, osteoporosis, anemia, etc.

Healthy eating philosophy

A balanced diet must satisfy the body’s needs for nutrients and promote organ and system functioning in different environments and situations.

Good nutrition:● Boosts the immune system.● Prevents food-related diseases and

conditions.● Promotes healthy aging and longevity.

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Healthy nutrition principles:1. Balance your energy intake. For a healthy person, food energy intake must

cover the amount of energy lost.2. Bring some diversity to your table. You should eat foods from all the basic

food groups.3. Balance your macronutrients: eat as much protein, carbs, and fats as your

body currently needs.4. Eating timestamps?● Try eating 3-4 times per day.● Plan your meals throughout the day.● Take your time and spend enough time eating your meal (20-30 mins).

Nutritious foods and drinks

● Eggplant● Zucchini● Pumpkin● Cabbage (including white

cabbage, red cabbage, Brussels sprouts, broccoli, cauliflower, romanesco, kohlrabi, kale, Savoy cabbage, Napa cabbage, Chinese cabbage, etc.)

● Sweet potatoes● Potatoes● Carrots● Beets● Onions

Vegetables

● Tomatoes● Peppers● Cucumbers● Radishes● Celery root● Jerusalem artichoke● Salad greens (basil, parsley, dill,

cilantro, green onions, chard, wild garlic, sorrel, rosemary, celery, tarragon)

● Arugula● Spinach● Green beans● Artichokes

● Assists normal growth and development in teens and kids.● Has a positive effect on mental and physical performance.

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● Berries (cherries, raspberries, blueberries, strawberries, mulberries, dogwood, etc.)

● Apricots● Avocado● Plums● Apples● Pears● Pineapple● Nectarines

Fruits● Citrus fruits (orange, lemon,

grapefruit, etc.)● Kiwis ● Pomegranates● Watermelon● Melon● Peaches● Persimmons● Feijoas

● Dairy products (yogurt, milk, etc.)

● Cheese (parmesan, cheddar, Gruyère, Gouda, etc.)

● Nuts (almonds, pistachios, etc.)● Peanut butter● Beans● Seeds● Tofu● Mushrooms

Protein-rich foods● Whole grain cereals (oats,

brown rice, buckwheat, spelt, shea, quinoa, pearl barley, etc.)

● Whole grain bread or crispbread● Whole wheat pasta● Beans and legumes● Veggies● Fruits and berries

High-carb foods

● Olive oil● Linseed oil, pumpkin seed oil,

etc.● Sour cream● Coconut oil for baking and

frying● Nuts● Seeds

Fat-rich foods

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Eating principles for men

To increase your muscle mass you need to create a surplus of calories (consume more calories than you burn).● First, you have to determine your body’s calorie requirement or TDEE (total

daily energy expenditure) according to your lifestyle (basal metabolic rate, physical activity, etc.).

● Now you should increase the food energy intake by 20 % (it should not exceed 40 cal per 1 kg).

● Add regular strength workouts; otherwise, you’ll be increasing your body fat mass.

● 15-25% of your ‘new’ food energy intake has to come from protein or 1.5-2 grams per 1 kg of your BMI (depends on your health, age, physical activity, etc.).

● 25% of the energy has to come from fats or 1-1.2 grams per 1 kg of your BMI.

● Carbs - 60-65% or 6 grams per 1 kg of your BMI.● 5-6 meals per day.

Main eating principles for muscle gain:

● To lose weight you have to create a caloric deficit.● Determine your TDEE.● Decrease your food energy intake by 20%.● Food energy intake cannot be less than the basal metabolic rate.● You cannot cut on 20% of calories in one day. Do it step by step, you can

start by consuming 500 cal less per month.● Protein takes up to 20-30% of consumed energy or 1-1.7 grams per 1 kg of

your BMI.● Fat - 30% or 0.8-1 grams per 1 kg of your BMI.● Carbs - 40-60% or at least 2 grams per 1 kg of your BMI.

Main eating principles for weight loss in men:

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It’s recommended to eat 5-6 times per day if your goal is to grow muscle. This doesn’t mean you should avoid eating more than 4 times per day if you want to shed a few pounds. Five to six daily meals can help control hunger, improve nutrition absorption by your body, and make your diet more diverse. All you have to do is to plan your meals and serving sizes ahead of time to avoid eating too much.Eating 5-6 times a day should be avoided if you have type 2 diabetes or insulin resistance.Your meal serving size will depend on many times you’ll decide to eat a day and your required daily energy.

Cooking methodsOpt for steaming, boiling, baking, and roasting, as these are considered to be the healthiest forms of cooking. A little less healthy is stewing and grilling. Pan-frying and stir-frying methods are not recommended for a healthy diet.

Water● Daily fluid intake is 30 ml per 1 kg of body

mass.● Drink 1-2 cups of water on an empty

stomach 20-30 mins before breakfast.● Drink 100-150 ml of water throughout the

day and 10-30 mins before meals.

When and how much to eat?Three to four meals per day is considered the most common nutrition regimen. However, factors like your work schedule, type of training and its intensity, health issues, etc., can influence your personal food plan.

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Foods to eliminate or limit to the minimum● White bread and pastry made with baker’s yeast.● Top patent flour● Refined grains ● Foods high in salt ● Foods high in sugar (candies, cakes, milk and white chocolate, ice cream,

etc.)● Canned goods● Soda● Packaged juice● Alcohol● Fried and smoked foods● Trans fats (butter, margarine, salty snacks, etc.)● Junk food

SummaryYour healthy balanced diet should include various foods, enough liquids, comfortable serving sizes, and breaks between meals.Eating enough fruits and veggies will help with you maintain your optimal weight and consume enough nutrients, and it supports gut health, prevents NCDs, and promotes healthy aging.