Principles of a Healthy Diet

diet is one of the fundamental factors determining public health and contributing to active longevity. Modern people live in an environment characterized by adverse ecological conditions and stress. Technological progress continues to advance, leading to low physical activity (use of motor vehicles, elevators, TV remotes, etc.). An unbalanced diet increases the body’s susceptibility to adverse environmental factors and can be a predictor of disease. Among the so-called “diseases of civilization,” obesity, cardiovascular diseases, diabetes, and others are at the forefront.
According to data from the Federal State Budgetary Institution “Federal Research Center for Nutrition, Biotechnology, and Food Safety,” the residents of our country have serious nutritional deficiencies. Excessive consumption of simple carbohydrates and animal fats, a deficiency of complete proteins, omega-3 fatty acids, vitamins (A, C, and B group), and micronutrients (calcium, selenium, iron, iodine, and others), as well as a deficiency of dietary fiber.
A balanced diet involves consuming foods in optimal proportions. Today, the quantitative proportions of foods from different groups are typically represented by a food pyramid. According to the food pyramid, all foods can be divided into the following main groups:
• First group – bread, grains, legumes, potatoes – foods that form the base of the pyramid.
• Second group – vegetables
• Third group – fruits
The second and third groups form the foundation of a healthy diet, as they are sources of dietary fiber. The more varied the diet is in terms of vegetables and fruits, the more balanced the diet is.
• Fourth group – dairy products
• Fifth group – protein-rich foods. These include meat, poultry, fish, and eggs
• Sixth group – the smallest part of the pyramid – fats, sugar, and alcohol. These foods are the most calorie-dense and therefore should not be consumed frequently.
The higher the group, the fewer standard servings should be included in the diet.
It is important to note that for each food group, there is a minimum and maximum number of servings recommended for daily consumption.
People who are overweight, as well as older adults or those with low physical activity levels, require a smaller number of servings. Conversely, healthy people who maintain a healthy weight and lead an active lifestyle require a larger number of servings. For an accurate calculation, you should consult a dietitian, who will create a diet plan tailored to your individual needs.