For about 2 years I was sitting on the "correct" diet, looking for recipes, looking out for all the E-shki, throwing myself into cold sweat from fried and very salty. But you know, such a strong insanity led to the fact that half a year after I allowed myself to eat everything, everything, I got tired of the framework. Bottom line: indigestion, all sorts of gastritis, bad shape. Last year I came to the conclusion that "proper" nutrition is your personal intuition for food. The body is actually a very smart thing and if you know how to listen to it, then you will never overeat sugar, salt, fried. Everything will be in moderation, but you just need to afford it. IMHO, it's better to go the long way like this, when you learn to listen to the body, than to create and cram yourself into artificial frames
In the modern world it is very difficult to find absolutely "right" food. What we buy in the store, along with benefits, also contains components that can harm our body. This is especially true in Russia, where, for example, vegetables may be Chinese, stuffed with pesticides, herbicides and mineral fertilizers, dairy products may be mixed with palm oil and antibiotics, from sick cows, bread may be from feed grain or mold, meat with antibiotics and artificial hormones, fish with heavy metals, etc. Even Chinese tea can contain a lot of pesticides. In Russia, this is very weakly controlled, if at all, and for bribes, officials will turn a blind eye to any violations.
The ideal option would be to produce food in their garden and on their farm, using organic methods, but very few can imagine this allow.
Therefore, what we usually eat is always a forced compromise: to get the maximum positive effect and at the same time cause the least potential harm to the body.
The basic principles of healthy eating: nutrition should be diverse and must provide the body with the necessary nutrients: vitamins, minerals, essential amino acids, polyunsaturated fatty acids. Now, it seems, they are beginning to talk about the need to separately monitor the provision of the body with omega-3 polyunsaturated fatty acids.
Nutritionists, it seems, are inclined to avoid the use of dietary supplements and try to cover the needs body exclusively with the help of natural products.
Avoid foods that contain: preservatives, chemical dyes, flavors, flavor enhancers, and other chemical additives, margarine, palm oil. Sausages, sausages, and generally processed meat products are poisonous. If you eat it, then rarely, rarely and little or little.
You should limit the consumption of fried, smoked, salt and sugar. There are consumption rates for salt and sugar, which it is advisable not to go beyond. That is, if you exceed a little once, it's okay, but next time try to reduce it in order to maintain a balance.
Well, people with diseases need to avoid foods that are contraindicated for them. For example, if a person has a stomach ulcer, spicy food is not recommended. For a healthy person, on the contrary, spices seem to be useful, in moderation, of course. For example, I've seen recommendations to try to replace salt with spices to reduce sodium intake.
There are a lot of answers to this on the site. Here are my responses to similar topics:
Giving up what food can dramatically improve my well-being?
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Is animal fat (fatty meat / lard) harmful if there is no excess weight?