Three questions to help you understand proper nutrition

It is often said that there are healthy and unhealthy foods. In reality, however, we cannot divide foods like that because all foods have nutrients your body needs. Here are answers to three questions to help you understand how to eat right.

1. What is healthy nutrition?

It is normal and healthy to eat when you are hungry and stop when you are full. The appropriate portion varies depending on the person and the stage of life. Additionally, it is normal to eat all food groups – fats, carbohydrates and proteins. Cutting out any good food groups may have a negative effect. A healthy and normal nutritional balance does not mean you have to give up foods you like. If you like chocolate, eat it in a reasonable amount.

2. What is the key to proper nutrition?

The key to nutrition lies in quantities: which foods to eat more and which less, which more frequently and which less often. Foods, which contain a lot of saturated fatty acids, salt and/or sugar, as well as alcoholic beverages, should be consumed moderately. A bottle of lemonade with chocolate or potato chips is not the best choice.

The principle behind it is that the energy from food has to cover the energy your body needs for metabolism (the energy required for the body to function) as well as physical and mental work. The amount of energy needed depends on the person’s gender, age, body weight, features of their metabolism, climate, etc. Physical activity has the most impact on the required energy amount. This means that the more you move and work out, the faster you get hungry and the more food you have to consume.

3. What are some myths about nutrition?

Do you also believe that potatoes, pasta, rice and bread make you overweight? Actually, potatoes are quite energy-dense, but it is very hard to become overweight when you eat only potatoes. They also contain a lot of fibre, which is actually beneficial for weight loss. Pasta products themselves do not provide much energy; the source of unnecessary weight is the sauce: sour cream, mayonnaise, lard, minced meat, cheese or sausage sauce are quite energy-dense. Simply choose the combination of right foods, such as pasta with a fresh salad.

It is also completely normal to eat too much sometimes. Even so much that you are too full and your stomach hurts. This can happen for no reason or at a feast or event. At the same time, it is normal to be a bit hungry sometimes and not immediately eat. 

Written by the youth information portal Teeviit based on the source of the National Institute for Health Development at www.toitumine.ee.  

The National Institute for Health Development is a public research and development institution which conducts research on public health, disease prevention programmes and activities and promotes health.

Published on the website of Teeviit in 2022.

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