Nutrition For Dummies: Where To Start?

What does nutrition study

Food is the basis of the life of the body, without it a person will live only a couple of months.

Let's consider specific concepts.

The cells of the body absorb and digest nutrients from food. In the gastrointestinal tract, the substances necessary for the body are absorbed, but what biochemical reactions take place at the same time, what elements food breaks down in the gastrointestinal tract, and how this helps the life and growth of cells, was not entirely clear before. Now these questions are under the scrutiny of nutritionists.

The relationship of a complete or deficient diet to human health and longevity is a broad topic. Nutritionology answers the question: “Why choose nutritious and rich in vitamins and minerals food, without the regular intake of which the body fails and works at its limit?”.

Nutrition abroad is an official specialty, which is taught in colleges and universities with the assignment of a profession.

Nutrition in Russia - advanced training, training in some universities or private organizations with a certificate or diploma of additional education.

A noticeable difference between Russia and abroad is the assignment of a profession at the state level and job opportunities in various fields. But nutritionists from all countries are united by the desire to help a person reduce the risks of diseases, restore and maintain their health through the correction of nutrition and lifestyle.

Tasks of a nutritionist:

• To teach a person to properly approach the preparation of a balanced diet in order to avoid macro- and micronutrient deficiencies.

• Create a menu for people with chronic diseases.

• Offer healthy nutrition to increase the body's natural resistance to infectious agents, prevent cardiovascular and oncological diseases, and detoxify.

• To study the biochemistry of the digestive process, the role of dietary supplements and additional elements to support the normal life of a healthy body.

• Identify the relationship between the patient's food habits and his mental state.

Nutrition is looking for a way to longevity and a high quality of human life without concomitant diseases. The body can function without drugs if it receives the necessary elements with food.

The role of the nutritionist as a healthy lifestyle and nutrition consultant

The nutritionist's approach is not primarily about diagnosing and prescribing medicines, but about supporting them on their path to optimal health.

Therefore, the nutritionist works with the client, not the patient.

1. A nutritionist does not “prescribe” or “prescribe” medications.

   He offers the client an alternative: to find a doctor who, in addition to medicines, also takes into account the person's lifestyle; consider types of food that may be more appropriate for the client in their situation.

2. A nutritionist does not diagnose clients.

   To make a diagnosis, he refers the client to a doctor. And for his part, he informs about what needs to be done now so that the client's condition begins to improve.

3. A nutritionist does not "treat" a client.

   He provides him with the necessary information resources, encourages the client to study them in more detail, supports the client along this path, suggests which doctor he should contact if treatment is still required.

4. The nutritionist does not contradict the therapist's prescriptions, does not comment that "the doctor should not have prescribed this", does not cancel the drugs previously prescribed to the client.

   He suggests discussing with the attending physician the need to continue taking medications after the person changes lifestyle and nutrition, provides him with various information resources and allows the client to make his own choice in favor of a possible refusal of medications.

5. The nutritionist supports and guides the client on their path to health.

   It provides proven resources; recommends physicians who are focused on functional medicine; provides information about different types of nutrition and their impact on human health. The nutritionist helps the client to set goals, break down barriers, expand the horizons of health vision, encourages reflection and shows the client's strong character traits.

How food affects people

Human life is impossible without the constant expenditure of energy. It is necessary for the growth and renewal of cells, the functioning of muscles, the implementation of physiological processes. With food, we get proteins, fats, carbohydrates, as well as vitamins and minerals, antioxidants, bioflavonoids and other active substances. With a balanced diet, the needs for these substances are fully satisfied, but when the body enters the conditions of forced nutritional restriction, it begins to experience a lack of energy and important nutrients, which inevitably leads to health problems.

At the same time, it is not only about maintaining physiological functions. A person who does not receive vital trace elements and vitamins suffers mental and intellectual development.

Good nutrition, in fact, is not only a process of replenishing the expended energy. This is a kind of foundation on which the physical and emotional well-being of a person rests, because the components that come with food supply the body with a variety of substances that are responsible for the normal functioning of all organs and systems. Food supplies each cell with building material, provides the possibility of their reproduction.

Man is a unique creature in terms of his ability to digest a huge range of different foods. But it is important to understand that not all of them are useful and necessary for our body.

Nutritionists agree that the nutrition of a modern person is very far from ideal. The thoughtless choice of products, the availability of junk food, the lack of a competent approach to diet planning, scientists explain the steady increase in the number of diseases that has been observed over the past decades.

Signs of good nutrition:

• has a high nutritional density;

• creates conditions for the full assimilation of nutrients (macro- and micronutrients);

• the presence of pro-inflammatory products is minimized;

• predominantly consists of vegetables;

• has an optimal saturation index;

• provokes moderate stress (intermittent fasting);

• takes into account individual characteristics and needs;

• to the maximum consists of local, seasonal, whole, chemically and biologically pure products.

As nutritionists, nutritionists are well aware of how an unbalanced diet and a lack of dietary patterns affect a person's physical and mental well-being.

• Insomnia. The activity of a modern person is often accompanied by constant stress, during the day there is not enough time for calm and full meals. This leads to the inevitable overeating in the evenings. In addition, we subconsciously want to please ourselves with something tasty, so we choose fried, salty, fatty, sweet, fast carbohydrates - all that guarantees sleep problems.

• Visual impairment. Deficiency of vitamins A, E, C leads to a decrease in visual acuity. Considering that the load on the eyes of most of us is colossal, problems cannot be avoided.

• Increasing cholesterol levels. The values ​​of this indicator in many people are at a critical level, which explains the increase in cardiovascular diseases.

• Diabetes. Addiction to sugary foods and drinks and the resulting excess body weight is one of the causes of this endocrine disease.

• Osteoporosis. Calcium deficiency is manifested in bone fragility, especially in older women.

• Hypertension. The presence in the diet of dishes with a high content of salt, preservatives, sugar and starchy foods causes problems with blood vessels and jumps in blood pressure. Sugar and flour

Unfortunately, this is not a complete list of conditions that arise due to an unbalanced diet. Nutrition is the study of the full range of effects of food on human health.

Components of a complete healthy diet

Nutritional density is the concentration of micronutrients needed by the body per 1 kcal. The more nutrient-dense the diet, the better for health. Vegetables, berries, and some animal products are among the most nutrient-dense, while grains and legumes are the least dense.

We present to your attention the main components of a complete diet.

Proteins are organic substances made up of amino acids. Necessary for the body as a building material for new cells and strengthening existing ones. They are the main component for the synthesis of enzymes, hormones and the functioning of the immune system.

All proteins are formed in the cell from 20 basic amino acids and only a part of them can be synthesized by the body.

Proteins of animal origin.

• Complete, close to the amino acid composition of human proteins.

• They have a high degree of digestibility - 90-95%.

• The share of protein in meat accounts for an average of about 20%.

• Poultry meat contains 15-25% protein, offal 15-20%.

• About 40% of the amino acids contained in the proteins of muscle tissue are irreplaceable.

Vegetable proteins.

One plant product does not contain all the necessary amino acids and proteins of plant origin, so they are called incomplete.

The most complete plant protein:

• Hemp seed protein is the most balanced and digestible vegetable protein. Of all plant proteins, the chemical structure is most similar to animal proteins.

• Amaranth can be put in 2nd place, its features: a lot of protein in the grain (11-19%). It has the highest coefficient of proximity to animal protein (75%). In terms of lysine content, no other plant can compare with it. According to the content of threonine, phenylalanine, tyrosine and tryptophan, it is equal to milk protein.

• Oats and buckwheat can be put in 3rd place in terms of the balance of the amino acid composition.

Protein deficiency is noticeable in several ways:

• dry skin;

• brittle hair and nails;

• weight loss;

• growth retardation in children;

• weak immunity;

• disruption of the thyroid gland, adrenal glands, gonads.

Organic compounds that are composed of esters of glycerol and fatty acids.

A lot of fats are concentrated in the subcutaneous tissue and in adipose tissue, they are also found in muscle tissues and the liver.

Fatty acids are classified according to their molecular structure. One of the characteristics of fatty acids is the degree of saturation:

• Saturated;

• Monounsaturated;

• Polyunsaturated.

The degree of saturation of a fatty acid is determined by the number of double bonds between carbon atoms in its molecule. If all bonds in the molecule are single, then the fatty acid is classified as saturated.

The most resistant to damage, to frying, to thermal decomposition are saturated fats (their bonds are strong). It is advisable to fry, protecting the oil: for example, add a little water so that it boils away at the end, or add spices - turmeric, its antioxidants, to protect the oil from decomposition.

Basic Rules:

1. Fry in oils: coconut, avocado, ghee.

2. Raw - linen, olive, sesame, hemp, pumpkin, grape seed - the first cold pressing.

3. Natural fats - avocados, nuts, fish, eggs, flax seeds, hemp and chia.

4. Eliminate plastic fats - refined oils, hydrogenated oil, trans fats.

Carbohydrates

Organic compounds found in all living organisms.

The main function of carbohydrates is to provide the body with energy. Although carbohydrates as sources of energy can be replaced by proteins and fats, nevertheless, the absence of carbohydrates in food can adversely affect health. The absence of carbohydrates in food is manifested by symptoms resembling starvation. There is a rapid loss of water and sodium.

Simple carbohydrates:

Water-soluble white crystals, sweet tasting, rapidly absorbed, substrate for fermentation reactions. They have a higher glycemic index, cause jumps in insulin in the blood.

They are found in juices, fruits, sweets, rolls, potatoes and white rice.

Complex carbohydrates:

In addition to polysaccharides, they contain fiber necessary for normal digestion of food. The chemical structure of complex carbohydrates is such that they gradually release energy without causing a sharp release of sugar into the blood. Thanks to them, after eating, a feeling of satiety is maintained for a long time. The source of slow carbohydrates are vegetables, legumes, cereals, whole grains.

Basic Rules:

1. Women's cereals (green buckwheat, millet, quinoa, amaranth) with soaking for 12 hours.

2. Starchy vegetables (beets, pumpkin, carrots, tomato, eggplant).

3. Natural sweets - 100% chocolate with berries, fruits, berries, dried fruits.

4. Choose carbohydrates with a low glycemic index (a relative classification of carbohydrates in foods depending on how quickly/how strongly they raise blood glucose levels).

The lack of carbohydrates is manifested by rapid fatigue, lack of desire to engage in vigorous activity, poor health. However, excessive consumption of carbohydrates is fraught with obesity, atherosclerosis and diabetes. Be especially careful with simple (or fast) carbohydrates.

A food component that is not digested by the digestive enzymes of the human body, but is processed by beneficial intestinal microflora.

Functions of fiber:

• gives a feeling of fullness;

• slows down the intake of sugar;

• forms a protective layer on the surface of the intestine;

• improves the outflow of bile;

• normalizes cholesterol levels;

• is food for microflora, absorbs toxins and their metabolites.

Basic Rules:

1. Soft and natural from vegetables and fruits.

2. Greens in prepared form - smoothies from green vegetables.

What kind of water can be called high quality?

• Water must be purified from heavy metals and bacteria, from pollutants and toxic substances. But at the same time, the water should not be sterile.

• water pH. Hydrogen index, which reflects the concentration of free hydrogen ions in water and shows the degree of acidity and alkalinity of water. The ideal pH of water is 7.5-8.0.

How to increase your water intake (recommendations for adults):

• carry water with you at all times;

• drink in small sips throughout the day;

• glasses of water can be drunk only in the morning on an empty stomach - about 2 glasses.

Essential micronutrients. Based on solubility, vitamins are divided into fat-soluble - A, D, E, K, and water-soluble - C and B vitamins.

Fat-soluble vitamins are stored in the body, where they are stored in adipose tissue and the liver. Water-soluble vitamins are not stored in significant amounts and are excreted in the urine if they are in excess. This explains the high prevalence of hypovitaminosis of water-soluble vitamins and hypervitaminosis of fat-soluble vitamins.

Macro and micronutrients

Macronutrients:

Contained in the body in large quantities: from a few grams to hundreds of grams. They are part of the main tissues: bones, blood, muscles. Macroelements include: sodium, potassium, calcium, phosphorus, iron, magnesium, chlorine, sulfur.

Trace elements:

Chemical elements present in organisms in low concentrations (usually thousandths of a percent or less). The group of trace elements includes: zinc, iodine, fluorine, silicon, chromium, copper, manganese, cobalt, molybdenum, nickel, boron, bromine, arsenic, lead, tin, lithium, cadmium, vanadium and other substances.

Flavonoids are found in plants, leaves, roots, flowers, fruits, wood.

Berries and fruits containing bioflavonoids: chokeberries, black currants, blueberries and blueberries, cranberries, red currants, kumquats, black currant juice, grapefruit, lemons, limes, red grapes, raspberries, oranges, cherries, strawberries, pears, plums, apples , bananas, apricots.

Basic Rules:

1. Rainbow on the plate - at least 3 colors of vegetables in one meal.

    

2. Berries - protein smoothies with berries and soaked nuts.

Substances that inhibit the processes of oxidation in the body.

The most powerful antioxidant systems have plants that can exist in harsh conditions - sea buckthorn, pine, cedar, fir and others. The champion in the content of polyphenols is persimmon (1 g of polyphenols per 100 g of fruit).

Foods containing antioxidants: Brazil nuts, wheat germ oil, rosehip tea, cranberries, blueberries, black plums, pistachios, almonds, parsley, turmeric.

A nutritious diet should include adequate amounts of probiotics and prebiotics.

Probiotics: Coconut yogurt, fermented juices, fermented drinks, nut cheese (sesame, almonds, etc.), apple cider vinegar, fermented vegetables.

Prebiotics: chicory root, onion, garlic, unripe bananas, artichokes.

Antinutrients are antisubstances found in foods. But, in addition to the beneficial effect of the product itself, they harm a person in a certain way, affecting him.

Add one or more superfoods to your diet every day:

Spirulina. Algae over 1 million years old! It contains more than 200 minerals and combines this with high nutritional value - it contains all 8 essential amino acids, and 70% of easily digestible protein!

Aloe vera. Anti-allergic and anti-stress remedy, natural adaptogen. Accelerates cell regeneration processes, stimulates collagen synthesis. Aloe vera juice is rich in vitamins, minerals, fiber and enzymes.

Wheat sprouts. Contain amino acids lysine and tryptophan, 70-80% chlorophyll, active iron, 19 amino acids, 90 of 102 important minerals! Natural biostimulant, immune assistant, source of additional minerals, enzymes and amino acids.

Turmeric. Natural antiseptic and antibacterial agent. Natural liver detoxifier. It has a pronounced anti-cancer effect, against several types of cancer.

Matcha tea. Matcha is a fine powder of quality tencha green tea. Due to the fact that tea is consumed in powder form, this greatly increases its benefits! First of all, matcha is an antioxidant, lowers cholesterol, promotes concentration, and increases energy levels. Contains iron, potassium, calcium and a significant amount of protein!

Ginger. Antimicrobial, immunostimulating effect, beneficial effect on the entire process of digestion. Protects against colon cancer. Ginger is a catalyst for metabolic processes, lowers sugar, cholesterol and blood clotting indicators. Being a probiotic, it has a stimulating, carminative effect on the intestines. It is recommended to use fresh daily, as a seasoning or a base for tea.

Pistachios. The main reason pistachios make this super list is their direct effect on adiponectin hormone levels. This is a hormone that turns fat accumulation on and off! Its amount may be reduced due to genetic problems, or may be due to chronic insufficiency of subcutaneous fat and, as a result, breakdown of metabolic mechanisms and accumulation of visceral fat. Pistachios are also a good source of resistant starch! The consumption rate is up to 30-50 grams per day!

cocoa beans. The main value in them is epicatechin, a flavonoid that protects the heart and blood vessels, natural bitterness. The second value is the protector of the nervous system - magnesium! Beans are also rich in chromium and unsaturated fatty acids! Naturally increases the level of the hormone of happiness - serotonin.

Rose hip. According to the content of vitamin C, rosehip is ten times ahead of blackcurrant, and lemon - fifty times! Anti-inflammatory, diuretic and choleretic agent, while it does NOT have a negative effect on the kidneys! Pour a handful of berries (without villi) with boiling water into a glass thermos to the very top. Close the lid tightly and leave overnight. In the morning, drink like regular tea.

Umeboshi plums. Japanese pickled plums are rich in minerals - iron, calcium, phosphorus, manganese and potassium. Due to the alkalizing effect, they create a favorable environment in the intestine for the absorption of minerals. Contain a natural antibiotic against dysentery and staphylococcus aureus. It also has a bactericidal effect against tuberculosis bacteria. Picric acid - stimulates the activity of the liver. Catechins - accelerate peristalsis, promote the breakdown of proteins.

Recommendations for compiling a daily diet

After waking up, drink a glass of water before breakfast.

The formula for the perfect breakfast:

• Fats 65%

• Protein 20%

• Carbohydrates 15%.

The formula for the perfect lunch:

• Protein 25%

• Fats 15%

• Fiber (greens and vegetables) up to 60%.

Ideal scheme for lunch:

• protein;

• warm (in the cold season) vegetable soup (warm okroshka or miso);

• fresh herbs and vegetables.

Dinner is eaten not only by us, but also by our bacteria, so it should be rich in fiber.

The Formula for the Perfect Dinner:

• Carbohydrates up to 75%

• Fats up to 10%

• Protein up to 15%

Ideal scheme for lunch:

• Large bowl of vegetable salad with probiotic sauce - 3-4 types of vegetables: - boiled; - baked; - fermented; - raw.

• A small amount - legumes, cereals, mushrooms, algae, etc.

22 most harmful products

1. Sugar

   Excessive sugar consumption increases the risk of developing metabolic disorders such as obesity and diabetes. Obesity and diabetes are known to increase mortality in humans, which is why medical professionals have always assumed that this is how excess sugar harms the body. Therefore, it is very important to pay attention to the excess of sugar in the diet, and reconsider it, especially in the children's diet.

   In addition, sugar removes magnesium, chromium, a vitamin C antagonist.

2. Sweet soda

   The topic of the dangers of sweet carbonated drinks has been discussed more than once. These foods have been proven to damage teeth and skin, disrupt hormonal balance, and increase blood sugar levels.

   Sodas always contain a huge dose of sugar, dyes and preservatives, some of which are dangerous carcinogens. Synthetic sweeteners do not save the situation, as these substances have their own side effects.

3. Meat delicacies

   Many families have sausages, carbonates, rolls, sausages in their diet. All of these foods contain preservatives, flavor enhancers, and other dangerous substances in abundance.

   Such additives cause cancer, diabetes and diseases of the cardiovascular system. In addition, they can affect the cognitive functions of children, for example, reduce learning. WHO has recognized meat products as a carcinogen.

4. Sunflower oil

    

   Most families cook with sunflower oil. However, few people know that GMO crops are used for its manufacture.

   In addition, sunflower oil contains trans fats. They occur when the product is heated, especially deodorized. It is scientifically proven that trans fats provoke the occurrence of obesity, malignant tumors, diseases of the cardiovascular system and Alzheimer's disease. The WHO recommends avoiding the consumption of trans fats.

   The usefulness of refined vegetable oil is also questioned. Such a product contains free radicals that provoke the onset of cancer in the body and other dangerous diseases.

   It is best to cook with coconut oil and GHI.

5. Margarine

   This is an emulsion product. It can be called a low quality butter substitute. Margarine is made from modified and/or hydrogenated vegetable fats. Often, natural ingredients are replaced with synthetic ones, so margarine is not a food product, but a product of the chemical industry.

   Margarine is the main source of trans fats, which are so harmful to the cardiovascular system.

   You can replace this product with creamy, olive or avocado oil.

1. Burgers and hot dogs

   Such products contain processed meat with excess salt, preservatives, sodium elements and toxins. All these components provoke the occurrence of cancer.

   A good alternative to store-bought burgers and hot dogs are homemade sandwiches made from whole grain or gluten-free bread with natural meat and fresh vegetables.

2. Potato chips

   Most foods that have undergone deep heat treatment, such as roasting, contain acrylamide. And chips are one of them.

   Acrylamide is formed in products at temperatures above 180 degrees. It causes cancer. The tumor can affect the breast, prostate, large intestine, and other organs.

   Therefore, it is better to exclude chips from the diet. Like other products that contain sugar and are heat treated at temperatures above 180 degrees.

3. canned salad dressings

    

   Here, the danger also comes from the high content of sugar and various chemical additives. If you abuse such a product, you can earn diabetes.

   Salad dressings can be made at home. To do this, you will need, for example, lemon juice, organic apple cider vinegar with a uterus, olive oil, tamari sauce, amino acid sauce. The result is a tasty and natural product.

4. Artificial sugar substitutes

   Synthetic products are no healthier than natural sugar. And some are even worse. Sugar substitutes such as aspartame, neotame, acesulfame potassium, etc., are less caloric, but with constant use they provoke the development of diabetes, diseases of the cardiovascular system, high blood pressure and metabolic disorders.

   If you really want sweets, then it is better to eat fruits, honey or maple syrup or Jerusalem artichoke syrup.

5. Alcohol

   Alcohol and a healthy lifestyle are incompatible, polar concepts. It is important to remember that alcohol is a dangerous toxin. It is high in calories, and its use leads to dehydration.

   Because of its calorie content, alcohol favors the development of obesity. In addition, it is dangerous for the liver, causes depression and vascular disease.

6. Bakery products made from refined flour

   Only germinated grains of wheat bring benefits to the human body. Products made from refined white flour are harmful to health.

   In such flour there is no fiber, vitamins and minerals necessary for the normal functioning of the body. With the constant use of products due to refined flour, obesity, disorders of the thyroid gland and other organs develop. To avoid such problems, it is better to buy whole grain bread or make bread from buckwheat, rye, flaxseed flour yourself at home.

7. Meat roasted on an open fire

   This method of cooking produces toxins and other harmful substances in the meat, such as polycyclic aromatic hydrocarbons and aromatic amines.

   Frequent consumption of meat fried over an open fire (barbecue, shish kebab, etc.) increases the likelihood of developing pancreatic, prostate, and breast cancer.

   If, nevertheless, you cannot do without such products, then experts recommend, firstly, to prepare the meat yourself, using only natural marinades, and secondly, to add rosemary. This seasoning is able to reduce the amount of carcinogens that are produced during the heat treatment.

8. Fast food

   As a rule, most fast food outlets are near business and shopping centers and in parks. Their food is usually affordable and tasty.

   Some fast food chains have a multi-million audience around the world. Why is fast food so popular? Mainly because a huge amount of flavor enhancers are added to food.

   Almost any fast food product contains an excess of sugar, salt, preservatives, artificial seasonings and carcinogens.

   The visual appeal of fast food dishes is often associated with the addition of dyes and other chemical additives.

   In addition, the formula sugar + salt + fat causes addiction in the brain.

   If you constantly eat food from fast food, you can very quickly earn diabetes, obesity, metabolic disorders, heart disease, blood vessels and cancer.

9. Processed wheat products

    

   We have already talked about premium flour and its effect on the body, but other products are also made from processed wheat. For example, pasta, cereals.

   Fans of spaghetti made from soft varieties of wheat and semolina should be wary of high blood sugar and the appearance of excess weight.

   In addition, after eating soft wheat products, the load on the pancreas increases. As a result, metabolic processes may be disrupted and diabetes mellitus may develop.

10. Salt

    Salted foods can increase blood pressure and provoke the appearance of cardiovascular diseases.

    But you can’t completely give up salt. Enough to limit its use. The daily norm for an adult is 3.75 g.

11. Palm oil

     

    You won't see this oil on the supermarket shelf, but it's found in most products sold there. Palm oil is added to pastries, "milk", creams. For example, the well-known Nutella contains not only palm oil, but also saturated fats, which are unhealthy.

    In addition to the fact that the impact of palm oil on the human body is ambiguous, it is also important that its production leads to an environmental disaster. Due to the cutting down of huge palm tracts, wastelands were formed. In addition, animals and birds suffer. Some species are on the verge of extinction, as their habitats have been destroyed.

12. green potato

    Regular white or yellowish potatoes are perfectly safe. But if green areas appeared on it, then such a product is no longer possible. In such areas, glycoalkaloid saponin is produced, which is a natural poison for humans and animals.

    It is enough for a man of average build to eat half a kilo of green potatoes to feel the signs of poisoning.

1. Microwave popcorn

   Microwavable bagged popcorn contains perfluorooctanoic acid. It is the strongest toxin and carcinogen that causes cancer.

   Diacetyl has also been found in some products. This is a chemical that is sometimes used as a flavoring agent.

   Due to the high content of harmful substances, packaged popcorn intended for microwaves is best not to be eaten.

2. Out-of-season fruits and vegetables

   Useful only seasonal vegetables and fruits. Grapes or strawberries that lie on the counter for weeks in winter and do not spoil are full of nitrates and pesticides. There are no vitamins or minerals in these products.

   Therefore, in the store it is necessary to check the date of packaging and the expiration date of the goods. If, for example, tomatoes were harvested a month ago and look fresh, then they are treated with chemicals.

   To nourish the body with vitamins and microelements, you need to eat vegetables and fruits during the season, from summer to autumn. In winter, purchased cucumbers, peppers, tomatoes, watermelons and melons need to be soaked in water for several hours so that at least some of the harmful substances come out of them.

3. Mayonnaise

    

   Store-bought mayonnaise is high in fat. In addition to it, the composition may contain flavors, dyes, preservatives, flavor and odor enhancers. Therefore, it is better to make this popular sauce at home or replace it with sour cream.

4. processed cheese

   If hard natural cheese is rich in useful elements, then processed cheese is completely devoid of this advantage. On the contrary, it contains an abundance of flavorings, dyes, preservatives, low-quality vegetable oils and other additives that are not healthy.

5. Instant coffee and tea with flavors

   Instant coffee contains substances that affect the hormonal background. They can block or activate the production of hormones.

   And flavor enhancers are added in abundance to flavored teas. Therefore, it is better to drink natural leaf tea and add herbs or dried berries to it yourself.

Start improving your diet

It is very difficult to overestimate the role of nutrition in creating conditions for normal metabolism. The direct relationship between what foods are included in a person's daily diet and how he feels is obvious. By making adjustments to your eating habits, you can significantly improve your health outcomes.

If a person gave preference to foods rich in fats and carbohydrates, and then began to consume more vegetables and whole grains, positive changes will begin in the body: cholesterol levels will decrease, body fat will decrease, strength will appear for vigorous activity.

Excess consumption of simple carbohydrates is a real scourge of our time. Sugar is widely used by the food industry, so it is very difficult to control the amount in the diet. At the same time, the harm that it causes to the body lies not only in the formation of fat reserves, but also in metabolic disorders.

Vegetables, fruits, dairy products play an important role in the level of acidity, their insufficient consumption is fraught with the formation of acidic elements. By introducing more of these foods into the diet, you can achieve a normal acid-base balance.

Positive changes in health status are noticeable even with small adjustments to the daily menu. It's no secret that many people realize that their diet is far from ideal, but at the same time justify their behavior by unwillingness to drastically change their eating habits.

Nutrition studies all issues related to the effects of food on the human body. If you want to have a complete picture of the composition of food, the biochemical processes that occur during its assimilation, the impact of individual products on the state of organs and systems, one article is not enough. A sufficient amount of knowledge can be obtained in the relevant courses, after which you will not only be able to create the right diet for yourself, but also build your own business in the field of dietetics and nutrition.