Healthy food and longevity: practical advice from experts

Part 1: Fundamentals of a healthy diet for longevity

1. Key principles of healthy diet: Healthy diet is not a diet, but a lifestyle. It is based on a balanced consumption of macro- and micronutrients necessary to maintain optimal health and functioning of the body throughout life. It is based on the following principles:

   • Variety of the diet: Include products from all food groups in your diet: fruits, vegetables, cereals, proteins (animals and plant), dairy products (or their plant alternatives) and healthy fats. Diversity guarantees the production of a wide range of necessary vitamins, minerals and antioxidants. For example, do not limit yourself only to apples; Try pears, bananas, oranges, berries and other fruits. Similarly, instead of rice, always, try cinema, buckwheat or oats.
   • Moderation in consumption: Do not overeat and follow the size of the portions. Overflow can lead to overweight, which increases the risk of developing many chronic diseases. Use smaller plates and carefully listen to the signals of hunger and saturation. Slow down the pace of food to give the body time to realize that it is already full.
   • Macronutrient balance: Carbohydrates, fats and proteins should be consumed in balanced proportions. The recommended ratio can vary depending on individual needs and the level of physical activity, but 45-65% of carbohydrates, 20-35% fat and 10-35% of proteins are usually recommended. Choose complex carbohydrates, such as whole grain products, fruits and vegetables, instead of simple carbohydrates, such as sweets and carbonated drinks. Prefer unsaturated fats such as olive oil, avocados and nuts, instead of saturated and trans fats. Include a variety of protein sources in the diet, such as meat, fish, eggs, legumes and tofu.
   • Restriction of processed products: Try to avoid or limit the consumption of processed products, such as fast food, semi-finished products, sweets and carbonated drinks. They usually contain a lot of added sugar, salt, unhealthy fats and artificial additives, and there are few useful nutrients. Prepare food at home using fresh, whole ingredients. Read the labels of products to know what you eat.
   • A sufficient amount of liquid: Drink enough water during the day. Water is necessary for many body functions, including the transportation of nutrients, temperature regulation and waste withdrawal. It is recommended to drink at least 8 glasses of water per day, but this amount can vary depending on individual needs and the level of physical activity. Include other beneficial drinks in your diet, such as herbal teas and freshly squeezed juices.

2. The role of macronutrients (proteins, fats, carbohydrates) in longevity:

   • Squirrels: Proteins are building blocks of the body and are necessary for the growth, restoration and maintenance of tissues. They also participate in the production of enzymes, hormones and antibodies. The consumption of a sufficient amount of protein is especially important with age, as it helps to prevent the loss of muscle mass (sarcopenia), which is often associated with age -related changes. It is recommended to consume about 0.8 grams of protein per kilogram of body weight per day, but this amount can be increased for people involved in sports or having certain diseases. Choose a variety of protein sources, including animals (meat, fish, eggs, dairy products) and vegetable (legumes, tofu, films, nuts and seeds).
   • Fat: Fats are necessary for the health of the brain, hormonal balance and the absorption of fat -soluble vitamins (A, D, E and K). However, it is important to choose the right types of fats. Unsaturated fats (monoen -saturated and polyunsaturated) are useful for the health of the heart and should make up the bulk of the fat consumed fats. They are found in olive oil, avocados, nuts, seeds and fatty fish (salmon, tuna, mackerel). Limit the consumption of saturated fats contained in red meat, butter and other animal products. Avoid trans fats contained in processed products and margarine.
   • Carbohydrates: Carbohydrates are the main source of energy for the body. Choose complex carbohydrates, such as whole grain products, fruits and vegetables that are digested slowly and provide a stable level of energy. Limit the consumption of simple carbohydrates, such as sweets, carbonated drinks and white flour, which can cause sharp leaps for blood sugar. Fiber contained in complex carbohydrates is also important for the health of the digestive system and maintaining healthy weight.

3. The role of micronutrients (vitamins, minerals) in longevity:

   • Vitamins: Vitamins are organic compounds necessary for the normal functioning of the body. Each vitamin performs certain functions, and the deficiency of any of them can lead to health problems. For example, vitamin D is important for the health of bones and the immune system, vitamin C is a powerful antioxidant, and group B vitamins are necessary for energy metabolism. Get vitamins from various foods, such as fruits, vegetables, whole grain products and enriched products. In some cases, vitamin additives may be required, especially for people with certain diseases or nutrient deficiency. However, before taking any additives, consult your doctor.
   • Minerals: Minerals are inorganic substances necessary for the normal functioning of the body. They participate in the formation of bones, the regulation of heart rhythm, maintaining water balance and other important processes. For example, calcium is important for bone health, iron is necessary for the transportation of oxygen, and potassium is necessary to regulate blood pressure. Get minerals from various foods, such as fruits, vegetables, dairy products, meat and fish. As in the case of vitamins, in some cases it may be necessary to take mineral additives, especially for people with certain diseases or a deficiency of nutrients. However, before taking any additives, consult your doctor.

4. The meaning of antioxidants in the fight against aging:

   • What are antioxidants and how they work: Antioxidants are substances that protect the body cells from damage by free radicals. Free radicals are unstable molecules that can form in the process of normal metabolism or under the influence of external factors, such as environmental pollution, smoking and ultraviolet radiation. Damage to free radicals can lead to the development of various diseases, including cancer, cardiovascular disease and Alzheimer disease, as well as accelerate the aging process. Antioxidants neutralize free radicals, giving them their electrons and thereby preventing cell damage.

   • Sources of antioxidants in food: Antioxidants are contained in many foods, especially in fruits and vegetables. The most famous antioxidants include vitamin C, vitamin E, beta-carotene, selenium and polyphenols. Fruits and vegetables of bright colors, such as berries, citrus fruits, spinach, broccoli and tomatoes, usually contain a large number of antioxidants. Other good sources of antioxidants include nuts, seeds, whole grain products, green tea and dark chocolate.

   • Specific products rich in antioxidants, and their benefits:

     • Berries (blueberries, raspberries, strawberries): Anthocyans who have anti -inflammatory and antioxidant properties are rich, improve memory and cognitive functions.
     • Citrus fruits (oranges, lemons, grapefruits): We are rich in vitamin C, which strengthens the immune system, protects against colds and influenza and is a powerful antioxidant.
     • Green tea: Contains Epagallokatechin Gallat (EGCG), a powerful antioxidant that can reduce the risk of cancer, cardiovascular diseases and Alzheimer’s disease.
     • Dark chocolate: It contains flavonoids that improve blood circulation, reduce blood pressure and protect against cardiovascular diseases. Choose dark chocolate with cocoa content at least 70%.
     • Nuts and seeds: We are rich in vitamin E, selenium and other antioxidants that protect the cells from damage and maintain heart health.
     • Vegetables (spinach, broccoli, tomatoes): We are rich in vitamins, minerals and antioxidants that protect against various diseases. Spinach is rich in lutein and zeaxantin, which are useful for the health of the eyes. Broccoli contains sulforafan, which has anti -cancer properties. Tomatoes contain lycopines that can reduce the risk of prostate cancer.

Part 2: Practical tips for organizing a healthy diet

1. Power planning and compiling a menu for a week:

   • Advantages of planning: Planning for a week allows you to avoid spontaneous and unhealthy products, saves time and money, and also provides a balanced consumption of necessary nutrients. When you know in advance what you will eat, you will less likely order fast food or have a bite of unhealthy foods.

   • Menu compilation steps:

     • Define your goals: First, determine your goals for a healthy diet. Do you want to lose weight, gain muscle mass, reduce cholesterol, or simply improve the general health of health? Your goals will determine the type of products that you will include in your diet.
     • Make a list of products: Make a list of products that you like and which correspond to your goals. Include a variety of foods from all food groups in the list: fruits, vegetables, cereals, proteins and healthy fats.
     • Develop the menu: Develop the menu for a week, including breakfasts, lunch, dinners and snacks. Make sure that each meal contains a sufficient amount of protein, carbohydrates and fats. Try to use a variety of recipes and ingredients so that it is not boring.
     • Make a shopping list: Make a list of purchases based on your menu and go to the store. Buy fresh, whole products and avoid processed products and semi -finished products.
     • Prepare the products in advance: Prepare products in advance, for example, cut vegetables, weld cereals or prepare sauces. This will save time during the week and facilitate the preparation of healthy food.

   • Examples of healthy and balanced menu for a week: (Examples will be given later, in a separate block, to preserve the structure).

2. The choice of products in the store: reading labels, conscious consumption:

   • How to read products labels: The ability to read the labels of products is an important skill for conscious consumption. Pay attention to the following aspects:

     • Portion size: Information on the label is usually given by one portion. Make sure you know what size portion is indicated and compare it with how much you usually eat.
     • Calorie content: The calorie content shows how much energy is contained in one portion of the product. Follow the calorie content to maintain a healthy weight.
     • Macronutrients (proteins, fats, carbohydrates): Pay attention to the amount of protein, fat and carbohydrates in one portion. Choose foods with a high protein content and complex carbohydrates and with a low content of saturated and trans fats.
     • Sahar: Limit the consumption of added sugar. Pay attention to the ingredients such as sugar, corn syrup, fructose and glucose.
     • Salt: Limit salt consumption. Pay attention to the content of sodium in the product.
     • Fiber: Choose a high fiber content. Fiber is useful for the health of the digestive system and helps to maintain healthy weight.
     • List of ingredients: The list of ingredients lists all the ingredients contained in the product in the order of descending by weight. Choose products with a short list of ingredients consisting of natural, whole products.

   • How to make a conscious choice:

     • Make a shopping list: Make a list of purchases in advance and adhere to it. This will help you avoid impulsive purchases of unhealthy products.
     • Do not go to the store hungry: Do not go to the store hungry, as this can lead to the fact that you will buy more unhealthy food.
     • Read the labels: Always read the labels of products before buying them.
     • Compare the products: Compare different brands and products to choose the most healthy option.
     • Buy fresh products: Buy fresh fruits, vegetables and whole grains.
     • Avoid processed products: Avoid processed products and semi -finished products.
     • Prepare food at home: Prepare food at home using fresh, whole ingredients.

3. Cooking: healthy cooking methods, healthy recipes:

   • Healthy cooking methods:

     • Baking: Baking is a healthy method of cooking, which does not require adding a large amount of fat. Use parchment paper or silicone rug so that the products do not stick to a baking sheet.
     • Cooking: Cooking is another healthy cooking method that does not require adding fat. Try not to digest vegetables in order to preserve their nutrients.
     • Steaming: Steaming is a great way to preserve nutrients in vegetables.
     • Turning: Turning is a cooking method in which products are cooked in a small amount of liquid. Use broth, water or tomato juice instead of oil.
     • Frying in a pan with anti -stick coating: Frying in a pan with anti -stick coating allows you to prepare with a minimum amount of oil.
     • Grill: Grill is a great way to cook meat and vegetables. Try not to overcome products so that harmful substances do not form.

   • Useful recipes: (Examples will be given later, in a separate block, to preserve the structure).

4. Snacks: healthy options, portion control:

   • The importance of healthy snacks: Healthy snacks can help maintain blood sugar stable, prevent overeating during the main meals and provide the body with the necessary nutrients.

   • Examples of healthy snacks:

     • Fruits: Fruits are a great choice for a snack, as they are rich in vitamins, minerals and fiber. Apples, bananas, pears, oranges and berries are great options.
     • Vegetables: Vegetables are another healthy choice for a snack. Carrots, celery, cucumbers and tomatoes are great options. You can eat them raw or with a small amount of humus or yogurt.
     • Nuts and seeds: Nuts and seeds are rich in useful fats, protein and fiber. Almonds, walnuts, cashews, chia seeds and flax seeds are great options. However, follow the size of the portions, since nuts and seeds are quite high -calorie.
     • Yogurt: Yogurt is an excellent source of protein and calcium. Choose low -fat or low -fat yogurt without added sugar. You can add fruits, berries or nuts to yogurt.
     • Eggs: Eggs are an excellent source of protein and nutrients. One boiled egg is a great snack.
     • Popcorn: Popcorn is a whole -grain product that contains a lot of fiber. Prepare popcorn at home using a small amount of oil and salt. Avoid popcorn from the microwave, as it often contains a lot of added sugar, salt and fat.
     • Humus: Humus is a chube made of chickpeas, which is rich in protein and fiber. Eat hummus with vegetables or whole -grain crackers.
     • Cottage cheese: Cottage cheese is a great source of protein and calcium. Choose low -fat or low -fat cottage cheese. You can add fruits, berries or nuts to cottage cheese.

   • Portations control: It is important to control the size of portions during snacks. Use small containers or snack packages so as not to overeat. Pay attention to the size of the portion indicated on the packaging of the product.

5. Water balance: importance of hydration, selection of drinks:

   • Why is hydration important: Water is necessary for many functions of the body, including the transportation of nutrients, temperature regulation, removal of waste and lubrication of the joints. Insufficient water consumption can lead to dehydration, which can cause fatigue, headaches, constipation and other health problems.

   • How much water you need to drink per day: It is recommended to drink at least 8 glasses of water per day, but this amount can vary depending on individual needs and the level of physical activity. People involved in sports, pregnant or nursing women, as well as people living in a hot climate, need more water.

   • How to understand that you drink enough: Signs that you drink enough: the light color of urine, the lack of a sense of thirst and the normal function of the intestine.

   • Healthy drinks:

     • Water: Water is the best drink to quench thirst.
     • Herbal teas: Herbal teas, such as chamomile tea, mint tea and ginger tea, are useful and soothing drinks.
     • Green tea: Green tea is rich in antioxidants and can help reduce the risk of various diseases.
     • Fruit and vegetable juices: Freshly squeezed fruit and vegetable juices are a great way to get vitamins and minerals. However, do not use too many fruit juices, as they contain a lot of sugar.
     • Water with fruits and herbs: Adding fruits and herbs to the water can make it more tasty and attractive. Try adding lemon, cucumber, mint or berries.

   • Drinks that should be avoided or limited:

     • Shipy drinks: Carbonated drinks contain a lot of sugar and few nutrients.
     • Sweet juices: Sweet juices contain a lot of added sugar.
     • Energy drinks: Energy drinks contain a lot of caffeine and other stimulants that can be harmful to health.
     • Alcohol: Moderate drinking of alcohol can be acceptable, but alcohol abuse can harm health.

Part 3: Healthy nutrition in different age groups

1. Features of nutrition of children and adolescents:

   • The importance of proper nutrition for growth and development: Proper nutrition plays an important role in the growth and development of children and adolescents. At this age, the body needs enough nutrients for the formation of bones, muscles, brain and other organs. The lack of nutrients can lead to growth retardation, problems with training and other health problems.

   • The main nutrients necessary for children and adolescents:

     • Protein: Protein is necessary for tissue growth and restoration. Children and adolescents should receive a sufficient amount of protein from sources such as meat, fish, eggs, dairy products, legumes and tofu.
     • Calcium: Calcium is necessary for the health of bones and teeth. Children and adolescents should receive enough calcium from sources such as dairy products, green leafy vegetables and enriched products.
     • Iron: Iron is necessary for transporting oxygen in the blood. Children and adolescents should receive a sufficient amount of iron from sources such as meat, fish, poultry, legumes and enriched cereals.
     • Vitamin D: Vitamin D is necessary for the absorption of calcium and bone health. Children and adolescents should receive a sufficient amount of vitamin D from sources such as oily fish, egg yolks and enriched products.
     • Fiber: Fiber is necessary for the health of the digestive system. Children and adolescents should receive a sufficient amount of fiber from sources such as fruits, vegetables, whole grains and legumes.

   • Recommendations for the formation of healthy food habits:

     • Offer a variety of products: Offer children and adolescents a variety of foods from all food groups.
     • Prepare food at home: Prepare food at home using fresh, whole ingredients.
     • Limit the consumption of processed products: Limit the consumption of processed products, such as fast food, sweets and soda drinks.
     • Encourage an active lifestyle: Encourage children and adolescents to engage in physical exercises.
     • Be example: Be an example of a healthy diet for your children.

2. Adult nutrition: maintaining health and energy:

   • Adaptation of the diet to the changing needs of the body: With age, the needs of the body in nutrients are changing. For example, adults may need more protein to maintain muscle mass, as well as more calcium and vitamin D for bone health.
   • The importance of protein to maintain muscle mass: With age, the muscle mass is naturally reduced. The consumption of a sufficient amount of protein can help slow down this process and maintain muscle mass. It is recommended to consume about 0.8 grams of protein per kilogram of body weight per day, but this amount can be increased for people involved in sports or having certain diseases.
   • Prevention of chronic diseases using proper nutrition: Proper nutrition can help prevent the development of many chronic diseases such as cardiovascular diseases, cancer, diabetes and osteoporosis. Regular consumption of fruits, vegetables, whole grain products, legumes and healthy fats can reduce the risk of developing these diseases.

3. Power of the elderly: features and needs:

   • Problems of nutrition in old age (reduction of appetite, problems with chewing and swallowing): In old age, various nutritional problems can occur, such as a decrease in appetite, problems with chewing and swallowing, a decrease in a sense of taste and smell, as well as digestive problems. These problems can lead to insufficient nutrition and weight loss.

   • The importance of a sufficient amount of protein and calcium to prevent sarcopenia and osteoporosis: Older people especially need sufficient protein and calcium to prevent sarcopenia (muscle mass loss) and osteoporosis (bone loss). It is recommended to consume about 1.0-1.2 grams of protein per kilogram of body weight per day, as well as a sufficient amount of calcium and vitamin D.

   • Recommendations for facilitating food eating (soft food, puree food, food supplements):

     • Soft food: If you have problems with chewing, try to eat soft food, such as boiled vegetables, stewed meat and soft fruits.
     • Puree food: If you have problems with swallowing, try to eat puree food, such as soups, fruit and vegetable puree.
     • Food additives: In some cases, it may take food additives, such as protein powders, vitamins and minerals. However, before taking any additives, consult your doctor.
     • Improving the taste of food: To improve the taste of food, you can use herbs, spices and lemon juice.
     • Increasing the frequency of meals: Instead of having three large meals a day, try to eat five or six meals.
     • Creating a pleasant atmosphere during meals: Invite friends or relatives for lunch or dinner to make a meal more pleasant.

Part 4: Healthy nutrition for various health conditions

1. Diabetes: Control of blood sugar with a diet:

   • The basic principles of diet in diabetes: Diet for diabetes is aimed at maintaining a stable blood sugar. The basic principles of diet in diabetes include:

     • Carbohydrate control: Control the amount of carbohydrates that you consume, especially simple carbohydrates, such as sweets and carbonated drinks. Choose complex carbohydrates, such as whole grain products, fruits and vegetables.
     • Regular meals: Eat regularly to maintain a stable blood sugar. Do not skip food meals.
     • Portion size control: Control the size of the portions so as not to overeat.
     • The choice of products with a low glycemic index (GI): Choose products with low glycemic index, which slowly increase blood sugar.
     • A sufficient amount of fiber: Use a sufficient amount of fiber that helps to slow down the absorption of carbohydrates and maintain a stable blood sugar.
     • Healthy fats: Use healthy fats such as olive oil, avocados and nuts. Limit the consumption of saturated and trans fats.
     • Protein: Use a sufficient amount of protein that helps maintain a stable blood sugar level and saturates.

   • Products that should be avoided or limited:

     • Sweet drinks: Carbonated drinks, juices and other sweet drinks contain a lot of sugar and can sharply increase blood sugar.
     • Sweets: Sweets, cookies, cakes and other sweets contain a lot of sugar and can sharply increase blood sugar.
     • White bread, white rice and other treated carbohydrates: These products are quickly absorbed and can sharply increase blood sugar.
     • Fried food: Fried food often contains a lot of fat and calories, which may complicate the control of blood sugar.

   • Examples of healthy dishes for diabetics: (Examples will be given later, in a separate block, to preserve the structure).

2. Cardiovascular diseases: a diet for the health of the heart:

   • The basic principles of the heart health of the heart: A diet for heart health is aimed at reducing cholesterol and blood pressure, as well as to prevent blood clots. The basic principles of the heart health diet include:

     • Restriction of saturated and trans fats: Limit the consumption of saturated and trans fats, which are found in red meat, butter, fried foods and processed products.
     • Eating unsaturated fats: Use unsaturated fats such as olive oil, avocados, nuts and oily fish.
     • A sufficient amount of fiber: Use a sufficient amount of fiber that helps reduce cholesterol.
     • Salt restriction: Limit salt consumption to reduce blood pressure.
     • Sufficiently potassium: Use a sufficient amount of potassium that helps regulate blood pressure.
     • Alcohol restriction: Limit alcohol consumption, as alcohol abuse can increase blood pressure.

   • Products useful for the heart:

     • Fat fish (salmon, tuna, mackerel): Omega-3 fatty fish is rich in fatty acids that are useful for the health of the heart.
     • Nuts and seeds: Nuts and seeds are rich in useful fats, protein and fiber.
     • Olive oil: Olive oil is rich in mono -saturated fats that are useful for the health of the heart.
     • Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and fiber.
     • Whole grain products: All -grain products are rich in fiber.
     • Legumes: Legumes are rich in protein and fiber.

   • Products that should be avoided or limited:

     • Red meat: Red meat contains a lot of saturated fats.
     • Processed meat: Processed meat often contains a lot of salt and nitrates.
     • Fried food: Fried food often contains a lot of fat and calories.
     • Sweet drinks: Sweet drinks contain a lot of sugar and can increase cholesterol.

3. Gastrointestinal diseases: diet to relieve symptoms:

   • General recommendations for nutrition for gastrointestinal diseases: The diet for diseases of the gastrointestinal tract is aimed at relieved symptoms, such as pain, bloating, diarrhea and constipation. General recommendations for nutrition for gastrointestinal diseases include:

     • Eat in small portions: Eat in small portions so as not to overload the digestive system.
     • Eat slowly and thoroughly chew food: Slow eating and thorough chewing help to ease digestion.
     • Avoid products that cause symptoms: Determine the products that cause you symptoms and avoid them.
     • Use enough water: Use enough water to prevent constipation.
     • Limit the consumption of fatty, fried and spicy foods: These products can irritate the digestive system.
     • Limit the consumption of caffeine and alcohol: Caffeine and alcohol can irritate the digestive system.

   • Diet for SRK (irritable intestine syndrome): Diet for IPC often includes the limitation of the FODMAP (enzymatic oligosaccharides