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Sunday 19.11.2017 | Name days: Liza, Līze, Elizabete, Betija

Diet specialist: six simple healthy diet rules

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Baltic news, News from Latvia, BNN.LV, BNN-NEWS.COM, BNN-NEWS.RULess sugar and salt, less fats and more fibre and only natural additives, as well as no gene-modified products, recommends diet specialist Inga Puce.

These are the simple principles that do not require much effort from people on a day to day basis. These rules can, however, have a significant positive effect on our health in a long-term perspective, says the specialist.

Puce mentions six healthy diet rules people should keep in mind when buying food for everyday meals.

Less sugar

A large sugar concentration impedes digestive processes, create excessive weight and increase the load on the pancreas and gastric intestinal tract. Instead of different sugar-coated snacks, Puce recommends naturally sweet products – fruits, fresh or dried berries or sweet nuts. But even those are better to eat in the first half of the day. It is also recommended to eat sweets once a week.

Less and better fats

A large concentration of fats in the organism makes food digestion harder. In a long-term perspective this can lead to different gastric and intestinal disorders and excessive weight. It is possible to control fat intake by choosing health-friendly food preparation methods – boiling in natural juice, grilling or steaming. It is also important to limit the intake of hidden fats, which happens when a person eats products like cheese, ready-made salads, meat products and pastries.

Less salt

Intake of salt in the amount greater than 5 g a day increases its precipitation in kidneys and joints, causes water retention and increased blood pressure. ‘How to avoid intake of excessive amounts of salt? It is simple – prepare food on your own and reduce the proportion of ready-made food you eat regularly. To avoid losing taste for salted meals, the specialist recommends reducing salt intake in a gradual way and experimenting with other spices.’

More fibre

The expert says fibre provides a quicker feeling of satiation from food. It also improves food absorption and clearing of intestines and maintains healthy intestinal micro-flora, which contributes to a strong immune system. Puce recommends including appropriate beverages to everyday meals – 600 g a day. She also recommends fruits as snacks – at least 200 g a day.

Only natural flavourings

Artificial flavourings can cause different food allergies in a long-term perspective. Natural flavourings help maintain satisfaction from natural food. And Latvia has a great bouquet of fresh and aromatic spices! Scallion, garlic, basil, thyme, mint and many others!

No gene-modified products

Long-term risks for the human gene pool and nature in general from the use of gene-modified products remain unclear. Puce recommends sticking to tested values and avoiding risking one’s health with gene-modified products.

Ref: 224.109.109.5109


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