Healthy eating

Photo by Iza Grzybowska

• Diversity is the basic rule. Let your weekly menu include as many healthy, but diverse, products as possible. Then you’ll be sure that you supply your organism with all the components that it needs for proper functioning.
• Provide proteins, carbohydrates and healthy fats and as many vegetables as you can every day.
• Eat carbohydrates in the first part of the day, they will supply you with energy.
• Try to eat fruit separately and in the first part of the day.

Photo by Marta Wojtal

• Eat proteins in the second part of the day, they will supply you with building blocks.
• Try to follow the pattern: carbohydrates + vegetables, protein + vegetables. So, a sandwich should be: bread + butter and cucumber, but without cheese or meat.
• Eat smaller meals more often.

Photo by Marta Wojtal

• Try to eat regularly. The organism that will be supplied with food at regular intervals (every 2-4 hours) will adjust metabolism so that the body will not store fat when you don’t eat.
• Benefit from seasonal fruit and vegetables, they have plenty of nutrients and they are cheap.
• Eat only those products that serve you well, reject the food that is harmful.
• Eliminate highly processed food from your diet.
• Eliminate sugar.
• Limit wheat consumption.
• Limit products with cow’s milk.
• Include nuts and seeds in your diet.

• Store food products properly.
• Prepare meals properly.
• Hygiene in the kitchen is a must.
• Hydrate your body properly, drink 2 litres of water a day, herbal teas may constitute part of it.

• Do not wash down your meals, drink 30 minutes before your meal, and 30 minutes after it.
• Do not overeat, try to finish eating before you feel full.
• Do not snack between meals.
• Show strong willpower at the shop, you will not have to fight with yourself when you open the fridge.
• Go shopping only when you are full.

• Do not be afraid of eating fat – vegetable fats are essential and healthy.
• Combine raw vegetables with fat.
• Give up desserts. Desserts are associated with something sweet that is eaten after dinner, so it’s better to give them up.
• Sweets should be dosed with care and always in a healthy form. Do not buy ready-made sweets – they contain extremely harmful components in the worst combinations.

Photo by Marta Wojtal

• In winter you should take care of heating the body, eat a lot of root vegetables, warm meals and use warming spices.
• Use herbs as spices and in a form of infusions.
• Eat slowly, chew well – it is essential!
• Food has to be tasty!

Photo by Marta Wojtal

Have a healthy summer! 🙂