Ministry of Education of the Republic of Azerbaijan University of Languages Freelance work Faculty: International Relations and Regional Studies Specialty: Regional Studies

Ministry of Education of the Republic of Azerbaijan

Azerbaijan University of Languages

Freelance work

Faculty: International Relations and Regional Studies

Specialty: Regional Studies (Balkan countries)

Group: 1

Student: Shamil Sadigov

Teacher: Roya Azizova

Subject: English

Topic: Healthy Food Advantages

Baku 2021

Healthy eating

Proper nutrition is the key to good health, healthy appearance and strong immunity. A balanced, healthy diet allows you to get all the necessary minerals and trace elements. If the task is to reduce weight, adherence to the principles of proper nutrition will allow you to do this without discomfort and hunger.

HEALTHY FOOD PRINCIPLES

There are several principles of healthy eating:

1. 
   Meals should be varied and rich in foods. The weekly diet must necessarily include meat, fish, fruits, vegetables and cereals.
   
2. 
   50-60% of the daily energy requirement must be obtained from carbohydrates - they are necessary for the brain to function. However, it is better to give preference to slow carbohydrates (whole grain bread, buckwheat, brown rice, durum pasta, etc.). With them, you will feel full longer.
   
3. 
   Avoid flavor enhancers, preservatives, chemicals. If it is impossible to eliminate them completely, try to minimize the content of these foods in the diet.
   
4. 
   It is advisable that the food was fractional - 4-6 small portions during the day (1 portion should be approximately equal to the capacity of 1 glass). This is much better for the body than 1-3 large servings. long breaks between meals are stressful for the body.
   
5. 
   Give up fatty mayonnaise sauces - they are very high in calories, and besides, industrial dressings can hardly be called useful. Mayonnaise can be substituted for low-fat sour cream or natural yogurt.
   
6. 
   It is not necessary to give up alcohol altogether, but it should be kept to a minimum. The most harmless alcoholic drink is a good dry or semi-dry wine. You can afford a glass of this wine every 1-2 weeks.
   
7. 
   Most food must be boiled, steamed, or baked, but not fried: frying produces carcinogens and is very fatty.
   
8. 
   Don't buy ready-to-eat meals and skip convenience foods - cook yourself using quality ingredients so you know exactly what's on your table. Choose chilled foods over frozen ones, especially when it comes to meat or fish.
   
9. 
   The last meal should be no later than 2 hours before bedtime. A full stomach interferes with restful sleep, and food in a dream is digested much worse.