Amongst lots of theories describing recommendations in proper nutrition and many doubts and controversies I met, I strictly recommend those described below:
Quality – choose fresh and raw products and some of them, such as dried fruit or dairy products, poultry – if possible organic, and unprocessed – in a naturally occurring form, with the least amount of food additives. Read labels – avoid sugar, glucose-fructose syrup and other syrups, hardened vegetable fat and E-additives. Thanks to that, you will be further away from the harmfulness of food on your body. Such additions are not only worthless, but also cause unwanted reactions.
Color – compose meals with the largest spectrum of colors – most preferably violet, green, red and yellow. Least white, beige or gray. The natural colors of vegetables and fruits indicate a high concentration of antioxidants – the most important ingredients in the diet, protecting against the incidence of various diseases. Eat the meals on dark colored plates – purple, blue, dark blue or black. Then you will avoid the “appetite” for snacking and … overeating!
Diversity – eating the same food every day, even if it is healthy and tasty, leads to routine. This, in turn, causes your body to stop responding to a given type of food – it does not retain its value, collects fat or looks for other food – then especially not recommended: sweets, salty and fatty snacks, flour products, egg pancakes, dumplings, etc. Be sure to remember about everyday changes and seasonality of products.
Take a pleasure from natural taste, smell and consistency – pay attention on the raw materials in their natural form. If necessary, use herbs and spices, but not artificial mixtures or cubes. Try not to divide food into small parts, do not mince, do not mix – then you increase the escape of vitamins and other beneficial compounds, and yet the point is to keep as much as possible for yourself!
Methods of preparing meals – well cleaned vegetables and fruits with a peel (if obviously edible), in raw form. Demanding heat treatment – steaming, cooking in water, roasting, stewing without frying, sous-vide.
Individuality – there is no one, the best, standard diet for everyone. By observing and listening to your body, the desire to gain awareness, knowledge and trust to your specialist, you can find and design your own diet. A diet that includes your taste preferences, personal needs, possible ailments, food intolerances, allergies or even a technical and organizational factor: time to prepare and kitchen utensils.
Counteracting inflammatory processes – focus especially on eliminating the risk of inflammation in the body, which generally lead to bad mood, lack of energy, motivation, concentration, early aging and the development of diseases – especially cancers. The inflammatory process is easy to wake up in the skeletal system, which, as you know, must be in the best shape for you. Therefore, it is necessary to look at what you eat and how it affects your body. Do all products serve your everyday well-being? Also consider how often locomotor pains occur and for what reason. Not to mention injuries. It is also worth going for a bone density test by densitometry at least once every two years.