There are 5 main principles of healthy food:
- Diverse diet
1/3 of daily food must be protein food (meat, egg, curd, cheese); 1/3 — carbohydrate (baked, cereals, and starchy); 1/3 — vegetable food (vegetables and fruits).
And water: 30-35 millilitres of water per 1 kilogramme of weight. For example, a man weighing 60 kilogrammes must take nearly 2 litres of water a day.
- Regular eating pattern
A man should eat three meals a day every 5 hours. This time is enough to digest food. Breakfast, lunch and dinner satisfy all body needs and a five-hour break contributes to normal metabolism.
- Food must be safe
Food must be stored and cooked in special conditions. Cutting boards for meat and vegetables must be kept away from each other, utensils for raw food need to be treated with heat, dish sponges must be replaced regularly.
If there’s no centralised water supply, water should be boiled before drinking.
- Food must be in appropriate portion size
Food must comply with the sex, age and physiological criteria of a person. It should be remembered that men eat more than women, adults eat more than children. Low-calorie foods and water should be consumed in summer, while in winter we need much energy to keep our body warm, so the body needs calories.
- Food must be highly pleasurable
First, you need to enjoy the taste and flavour and have a sense of fullness. Second, you need to be emotionally satisfied with food consumption. It’s better to avoid unnecessary talks, disputes, switch off internet, where possible, not to talk about problems or things that can ruin your appetite at the table.