Daily consumption of more than 400 grams of vegetables and fruits, low-fat dairy products, lean meats and delicacies must be replaced with fish, poultry and vegetable alternatives to animal products, is among the other rules for healthy eating.
The most useful formula for weekly food intake is three days - meat, two days-fish and two days-beans, while in the culinary processing of all types of food, animal fats should be replaced with plant and the use of salt must be set to a minimum.
It is the best food to be cooked, baked or grilled, because with breading or frying, products take a lot of fat and have two times more energy value.
Restriction has to have sugar, confectionery and soft drinks, but we should not underestimate dark chocolate, which is a proven aphrodisiac, and a small piece of it would not spoil our health system.
Other recommendations to healthy eating is the water intake of at least 6 to 8 cups of water or about 2 liters per day, 40 minute exercise of the day and not at least the good preservation of foods themselves.
Bread is an integral part of the our table, so proponents of healthy eating should take more whole grains which like the complex carbohydrates are a source of energy, B vitamins and fiber.
White bread is not included in the menu of health, as in the preparation of white flour from wheat grain,40 % of the weight of the grain is discharged, leaving only 60% starch, and it is the starch with a high glycemic index. It is this risk index that unlock problems in carbohydrate change, in particular diabetes, which is why nutrition experts around the whole world not accept and do not recommend wheat bread!
Control of weight is constant, but one should never be a lifetime diet because food is a type of pleasure and we should not deprive from it!
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