Healthy eating is not only about feeling good and getting rid of many ailments, a strong nervous system, and normalizing weight, but also about love and respect for yourself, and the desire for a healthy and long life.

In addition, every breakfast, lunch, and dinner in the family circle are important steps towards strengthening the bond between family members.

More and more Ukrainians strive to consume healthy food: they carefully study information about the composition of products and prepare delicious dishes at home from natural products, limiting the addition of unhealthy ingredients such as salt, sugar, and excessive fat.

The Public Health Center reminds of the rules of healthy eating (approved by the Ministry of Health of Ukraine on December 8, 2018), adherence to which will help you feel better and prevent the development of many diseases.

What is healthy eating?

This is a balanced consumption of proteins, carbohydrates, fats, vitamins and trace elements, taking into account a person's daily physiological need for nutrients and bioactive substances.

Healthy food plate

The Healthy Eating Plate is a concept developed by experts at Harvard University that helps to organize your diet and make healthy food choices simple and understandable. It serves as a visual illustration of what your diet should look like so that the content and ratio of essential nutrients are as balanced as possible.

Half of the plate - vegetables, fruits and berries to your taste. The main thing is that they are different, because a variety of colors on a plate means a variety of nutrients.

Vegetables, fruits, and berries are rich in vitamins, minerals, antioxidants, and fiber, which help support the immune system, improve digestion, and overall well-being. Try to include at least two types of vegetables or fruits at each meal.

By the way, potatoes are not included in the total number of vegetables on the "plate" due to their high carbohydrate content.

A quarter of the plate is complex carbohydrates, especially whole grains, such as whole grain bread, durum wheat pasta, oatmeal, brown rice, quinoa, or barley. Limit refined grains (white rice and white bread).

Complex carbohydrates are digested more slowly than simple carbohydrates (candy, cookies, and soda) and provide us with energy for a long time without harmful fluctuations in glucose levels.

Whole grains are a great source of fiber, which supports a healthy digestive tract and helps control blood sugar levels. They also provide long-lasting energy.

A quarter of the plate is protein, such as fish, poultry, legumes, and nuts. They can be added to salads and also combined with vegetables.

Protein is essential for tissue growth and repair, maintaining muscle mass, and keeping you feeling full for longer. Eating a variety of protein foods will provide a variety of amino acids and other nutrients.

Limit your intake of red meat and avoid processed meats (ham, sausages).

Add to food healthy vegetable fats. Use the following oils in moderation: olive, sunflower, soybean, corn, peanut — cook with them and dress salads with them. Also add avocados, nuts, and seeds to your plate.

These foods contain beneficial monounsaturated and polyunsaturated fats that support heart, brain, and skin health. They may also help reduce inflammation in the body.

Don't forget about dairy and fermented milk products without added sugar and low in fat. Milk, yogurt, kefir, fermented baked milk are the best sources of calcium, which provides strong bones and healthy teeth. It is better to minimize the use of butter to reduce the intake of saturated fats, which can negatively affect the cardiovascular system.

Drink water. Staying hydrated is an important part of a healthy diet. Remember, the best choice for quenching thirst is water. It helps support all body functions, improves digestion, and prevents dehydration. Avoid sugary drinks.

Coffee and tea lovers are advised to consume these drinks without sugar.

A healthy plate helps you easily control portion size and quality, provides variety in your diet, and makes healthy eating simple and accessible. Remember, every meal is an opportunity to make healthy choices and improve your well-being.