I have not been able to sit down on proper nutrition for a long time, since everywhere advice and programs contradict each other. How do you know who to believe?

To determine if a product is "right", imagine if our ancestors ate it. If yes, then our body is well adapted to it, if not, then various problems with its absorption are possible.

Fruits, vegetables, cereals, nuts, eggs, fish are ideal products.
Meat is also a great product, but not fried and not too fatty.
Milk is contraindicated only for people with lactose intolerance, but they (as well as everyone else) are perfect for fermented milk products, which, one might say, have already been partially processed.

But in any case, you need to strive for minimal processing of products to preserve all nutrients.

As for the amount and proportion of nutrients, the best option is:

• Protein 1.2-1.5 grams per kilogram of body weight

• Fat about 1 g / kg

• Carbs vary widely depending on the level of physical activity, with "slow carbohydrates" (ie high in fiber) preferred over sweet and starchy foods.

The number of meals is 2-4, or as you are comfortable (does not play a special role).

It is also advisable to limit the time period of the day during which you eat. For example, if the first meal was at 7 am, then the final meal was at 5 pm. That is, food is taken only in the 10-hour interval, the remaining 14 hours - only water. The shorter the eating time window, the higher the insulin sensitivity. A high sensitivity to it is very good for both health and appearance (in terms of the amount of muscle and fat).

Try the book "Intuitive Nutrition" by Svetlana Bronnikova. Adequate, logical storytelling. The book, by the way, was written by an experienced doctor. She denies absolutely all diets, and, oddly enough, helps many.

I asked myself the same question. In the end, he took the Harvard food pyramid, developed by scientists from the university of the same name, as a basis. I recommend contacting her. But in general, the point is in a balanced diet, which implies that you need to eat more whole grains, different oils. Further, there should be a little less vegetables and fruits, but o5, you need to eat them every day, say a couple of fruits and a couple of vegetables per day. Next, fish, eggs and white meat 1-2 times a day. Getting calcium with milk or cheese, I personally drink kefir (by the way, there is scientific evidence supporting its benefits for people with lactose intolerance, they say it is reduced to nothing) Foods such as white rice, white bread, white pasta, soda or sweets are necessary limit.

The first answer is quite comprehensive except for one detail - it does not talk about the dangers of certain mass-produced products. Meat, eggs, dairy products - all this has long been done in terrible conditions, and therefore, according to the American Health Association, it was revealed that from these people suffer from cancer, diabetes, strokes and other cardiovascular diseases, osteoporosis (especially, as it were paradoxically it did not sound, from milk) and stomach poisoning. So if you cannot refuse these products (although here it rather depends on your desire to learn a different culinary culture, in fact, in no way inferior to the traditional one), then it is recommended to at least reduce their consumption, especially meat.

It's very simple. Proper nutrition is when you eat proteins, fats, and carbohydrates in the right proportions. Namely: 70% of the diet is carbohydrates, 20% is fats and 10% is proteins. The closer the composition of the consumed foods to natural, the easier it is for the body to use these foods effectively. For example, buckwheat porridge is simple and understandable for the digestive system, but with chips there is more trouble than benefits from them, because try again to pick up all the enzymes necessary for processing this chemical group.

In general, the body itself will tell you how it would like to eat. Begin to lean too hard on proteins - flatulence will immediately begin, or even diarrhea. From fats she will feel nauseous and constantly want to lie down. And on some carbohydrates you will be forever hungry.

Be sure to chew everything you eat well. this is the key to good digestion.

The constant lack of vitamins and elements is more a fairy tale of pharmaceutical companies than a real threat. Well, if you do not eat exclusively Ostankinskiye dumplings for breakfast, lunch and dinner.

Smoking and alcohol negate all human efforts in the field of proper nutrition, so the first step is to give up these habits if they are.