15 August – Healthy food day

Healthy eating should support growth, optimal functioning of organs and systems, full life, promote health promotion and prevention of noncommunicable diseases, including diabetes, heart diseases, stroke and cancer.

The daily healthy diet consists of cereals, vegetables, cereals, legumes, fruit, meat, eggs, fish, dairy products and proper fats. Optimal protein ratio, fat and carbohydrates and adults should be 1:1:4.

The most important principle of proper nutrition is the principle of energy adequacy of nutrition. It lies in the fact, that the energy value of the diet should correspond to the energy consumption of the body, taking into account age, sex, health conditions, specifics of the work performed.

Следующий принцип – plastic nutritional adequacy. It reads, that all vital substances for construction purposes and the regulation of physiological functions should be present in the diet in the required quantities, moreover, the content and ratio of these substances (nutrients) must be optimally balanced.

There is also principle of enzymatic adequacy. Этот принцип предусматривает соответствие потребляемой пищи с функциональными возможностями желудчно-кишечного тракта с учетом возраста, heredity, physiology and the presence of somatic diseases. for instance, for a growing organism due to imperfection and functional formation of the enzymatic apparatus, nutrition should have a dietary focus. Mechanical regulations must be observed., thermal and chemical sparing of food. To maintain mechanical sparing, coarse fiber foods, the same cabbage, should be well crushed; for thermal - the temperature of cold dishes should be room temperature, hot dishes - no more 50 degrees. Chemical sparing is based on food exclusion, having an irritating effect and enhancing secretory activity. for instance, pickles, strong tea, spicy and smoked dishes, carbonated drinks.

Of greatest importance is food safety principle. Food must be free of pathogenic microorganisms, as well as xenobiotics, radionuclides, in quantities, not exceeding their permissible levels. Sanitary and hygienic requirements must be met, ie. high quality raw materials, compliance with storage conditions and periods, as well as procurement and transportation of food.

Принцип биоритмологической адекватности питания speaks of the need to comply with a rational diet in accordance with biological and social rhythms. Food must be consumed at the same time with an interval of no more than 3,5-4 o'clock. The last meal is for 2,5-3 hours before bedtime.

Generally, proper nutrition also implies adherence to the principles of individuality, literacy and moderation.

In addition, you should remember that, what:

– you need to exclude fast food and carbonated drinks from the diet, confectionery, canned food, chips;

– reduce the amount of salt in the diet (less 5 gram per day);

– eat enough protein - for 1 kg weight 1 g protein;

– bake dishes, to cook, put out, steam;

– eat at least a day 400 gram of vegetables / fruits;

– replace fast carbohydrates with slow ones;

– the required amount of fluid per day, in the absence of contraindications, should be 30-40 g per kilogram of human body weight. On average, this amounts to 1,5- 2,5 l. Some of this amount is spent on cooking., other part – as a drink. Clean is considered ideal for drinking. (filtered or bottled) still drinking water. Mineral water with low salinity can also be used., tea (green, black, karkade), natural coffe, chicory, freshly squeezed juices, herbal decoctions. The interval between drinking and eating should be at least 30 minutes.

– choose the right fats - olive and sunflower oil, flaxseed oil and flaxseeds, oily fish and seaweed.

13 August 2021 years in the State Institution "Gomel Regional Center of Hygiene, epidemiology and public health "will operate a" direct "telephone line with advice:

– hygienist (department head) food hygiene department with 10.00 to 12.00 by phone 8 (0232) 50-74-17;

– medical prevention doctor with 10.00 to 12.00 by phone 8 (0232) 33-57-24.