Nutrition specialist challenges common misconceptions on nutritious dieting
A Layman's Guide to Healthy Dining and Shedding those Extra Pounds by Summer
"Normal eating, not dieting, is the key to maintaining a healthy lifestyle, states Natalia Guseva, a dietitian and physical education instructor from the Sverdlovsk Center for Public Health and Medical Prevention. Following the food pyramid for guidance is advisable," emphasized Guseva at a press conference held by TASS.
Distance yourself from the diet mentality and embrace healthy choices as a lifestyle. For sustained health, refer to the food pyramid crafted by dietitians: the foundation is constructed of grains and complex carbohydrates. The second level incorporates colorful fruits and vegetables (preferably fresh). Animal products and dairy nestle on the third level. At the summit, fats and sweets shouldn't exceed more than 5% of daily calories.
Adhering to a regular meal schedule is essential, discouraging skipping meals like breakfast, lunch, or dinner (even if energy levels spike due to high-intensity activities, occasional snacks are allowable). Myths persist suggesting snacking on fruits is a healthy alternative – instead, they harbor natural sugars that induce sudden hunger post-consumption. A more suitable snack is comprised of protein and complex carbohydrates, offering an example of steamed meat, grains, or whole-grain bread with seeds.
Natalia Guseva also debunks another common misconception: consuming large quantities of dairy products rectifies calcium deficiencies. If deficiencies are present, diet alone won't suffice to alleviate them. Consult a health professional for recommendations on supplements and suitable dosages.
Staying hydrated throughout the day is paramount, particularly in winter when people tend to forget to consume an adequate amount of water due to cold temperatures and slower metabolism.
As for weight loss aspirations before summer, Dr. Valentina Yaroslavtseva recommends avoiding drastic measures. "Attempting to get into shape within the remaining fortnight can harm your health. Sudden exercise routines often deter motivation. A sensible approach involves gradually incorporating physical activity – morning exercises, walks – into daily routines," she suggested. Adding more vegetables to your diet while reducing snacking and establishing a consistent daily schedule will aid in the natural shedding of excess weight over time.
Building a stronger, healthier body is a journey, so buckle up and prepare for a transformative experience, Russian style!
Ekaterinburg, Valentina Yaroslavtseva
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Embrace a lifestyle that prioritizes science-backed healthy choices, such as following the food pyramid for guidance, which places grains and complex carbohydrates at its base, with colorful fruits and vegetables on the second level, animal products and dairy on the third, and limiting fats and sweets to no more than 5% of daily calories.
For sustainable weight loss before summer, follow Dr. Valentina Yaroslavtseva's recommendations: gradually incorporate physical activity into daily routines, reduce snacking, increase vegetable intake, and maintain a consistent daily meal schedule.
