What to eat during the day. Diet during the working day

Food serves as a source of energy necessary for the smooth functioning of the human body. That is why nutritionists recommend paying attention to what you eat. It is important that breakfast is complete and balanced. After reading this article, you will learn about the main aspects of proper nutrition.

Basic principles

Those who want to understand how many times a day they need to eat should remember that when compiling an individual menu, it is advisable to take into account the physiological characteristics of your body. It is important that food fully meets your needs for carbohydrates, fats, proteins, vitamins and trace elements. For example, those whose activities are associated with hard physical labor are recommended to eat more meat, and those who work in the office are shown foods with a high glucose content.

One of the key roles in this case is played by the method of preparation of certain products. So, much more harmful boiled or baked. You should also pay attention to the temperature of the food you eat. Experts advise to exclude too cold and too hot dishes from the daily menu. Otherwise, the breakfast, lunch, dinner or afternoon snack you eat can cause heartburn or stomach pain. Ideally, the temperature of the food served to the table should be about 38 degrees.

Among other things, it is important to consider portion size. According to most leading nutritionists, you need to eat little but often. You should not stretch your own stomach, sending the first, second and third into it at the same time. Thinking through the menu, we must not forget about the recommended

What should be the best breakfast?

Those who are trying to figure out how many times a day they need to eat should remember that the most high-calorie meals should be consumed in the morning. At this meal, you need to eat about 30% of the total average daily recommended intake of kilocalories. For a completely healthy person, this figure is about 3000 kcal per day.

The first breakfast, which falls at 7-8 o'clock in the morning, will have time to fully assimilate and be converted into energy. If you neglect your morning meal in favor of a cup of coffee and a sandwich, then literally in half an hour you will feel hungry again.

You can have breakfast. Cereals, cheeses and bakery products are the best for this. But it is advisable to refuse semi-finished products, sausages and sausages, since they contain a large number of flavors, stabilizers and dyes that negatively affect our health.

What foods are good for lunch?

Usually, by 11 o'clock in the afternoon, a healthy person has a feeling of hunger again. This means that it is time to eat a second breakfast, consisting of low-fat yogurt or cottage cheese. These products are considered excellent sources of potassium, magnesium and other trace elements necessary for the normal functioning of our body.

To get the maximum benefit, you should give preference to natural products. You can also eat fruits for breakfast. At the same time, it is important that they are local, and not brought from another country. Most imported products contain practically no useful substances, and their taste is very different from domestic counterparts.

What can you eat during your lunch break?

Around 13-14 o'clock in the afternoon, you must definitely eat some kind of liquid dish. It can be fish soup, borscht, chicken or vegetable soup. Such food will not only satisfy your hunger, but will also prevent you from overeating.

If necessary, the soup can be replaced with a small portion of baked or boiled meat. Foods containing a sufficient amount of starch are perfect for garnishing. It can be potatoes, legumes, rice or pasta.

For those who want to know how many times a day to eat, it is important to remember that after hot meals, you should not drink any cold drinks. Such temperature fluctuations often cause a slowdown in digestive processes.

What foods can you eat for lunch?

At about 4 p.m., a healthy body again needs to replenish energy reserves. At this time, it is important not to overeat, so as not to shift the time of dinner and avoid the unpleasant feeling of heaviness in the stomach. For an afternoon snack, you should choose light and quickly digested dishes, such as mousse, chocolate, fruit and vegetable salads. Nutritionists do not recommend eating muffins, pizza, buns, cookies and other pastries at this time.

What to choose for dinner?

Those who have already understood how many times a day they need to eat should remember that light meals should be consumed during the evening meal. Ideally, dinner is recommended no later than four hours before going to bed.

During this meal, you can eat raw or stewed vegetables. But meat and chips or legumes are considered not the best dinner option. Also in the evening it is allowed to eat lean fish or boiled white meat. Before going to bed, a glass of warm milk or kefir is allowed.

Nutrition by age

All nutritionists are of the same opinion, according to which, at different periods of life, a person needs different amounts of food. So, a newborn baby eats exclusively breast milk. At the same time, he asks for food every three to four hours, therefore, the baby eats six to eight times a day.

As the child grows, the interval between feedings also increases. In addition, the baby's diet becomes more diverse, new, previously unfamiliar products appear in it. A one-year-old toddler usually eats four to five times a day.

In adolescence, when there is an active growth of the body, nutritionists advise transferring the child to 3 meals a day. During this period, your heir needs a full breakfast, lunch and dinner. Between these meals, you can have light but nutritious snacks.

Most adults eat the same way as teenagers, three times a day. But they are not as active, so they need fewer kilocalories. If a thirteen-year-old boy should consume about 3200 kcal per day, then in an adult this figure drops to 3000.

Meals in summer

It's no secret that in the hot season you need to adjust your diet. It is advisable to exclude salty, smoked, fried and fatty foods from the daily menu. Best suited for summer: cottage cheese, milk porridge, stews, vegetable salads, okroshka and chicken meat. As a dessert, you can use fruit ice, various mousses and ice cream. For breakfast, it is advisable to eat porridge, rich in all useful substances and slow carbohydrates. It can be sweet (with honey or fruit) or salty (with cheese or nuts). It is also recommended to supplement the morning meal with fermented milk products.

For lunch, you can eat vegetable soup with sorrel, parsley or spinach. Do not forget about meat and fish. However, in the summer you need to be very careful about the choice of these products and be sure to subject them to heat treatment. Fish and meat should preferably be boiled, stewed, steamed or baked in the oven.

In the evening, you can eat some light low-fat meal. For dinner, it is not recommended to eat fruits and berries, as they can cause fermentation and discomfort in the abdomen.

To quench your thirst in the summer heat, it is recommended to drink fruit drinks, juices and compotes. Lack of fluid can cause blood clots, headaches, weakness and deterioration in general well-being. Therefore, on hot days it is important to observe the drinking regimen.

In the summer months, you should not abuse lemonades, carbonated drinks and packaged juices, since they contain a large amount of sugar and other substances that have a diuretic effect. A good way to quench your thirst is chilled green tea, as well as a rosehip or mint decoction.

Proper nutrition by the clock causes a lot of controversy - will such a tactic of nutrition help weight loss?

I would like to continue the topic raised in the last article "

What will you need to focus on - on proper nutrition or on eating by the clock?

You are probably a little annoyed right now because you are looking for information about what time of day you will eat more efficiently and, accordingly, lose weight?

Then, let's talk about nutrition by the hour, at a certain time, and it is not at all necessary that at first it was proper nutrition.

Let's first focus on hourly meals, and only then, you decide how you will eat right or the way you eat now.

Is it good for our body to eat by the clock?

Our body lives according to certain cycles and rhythms, and of course, if there is a constant rhythm in nutrition, then there will be many advantages for the body.

The same gastric juice will be produced at a certain time and the digestion process will be much better than when you eat at different times, and besides, on the go and whatever 🙂

How many times should you eat a day?

How many people, so many opinions - someone talks about 3 meals a day, someone about 5 meals a day or 6 meals a day.

But, if you look from the position of weight loss, then of course, it will be more effective to eat often and in small small portions.

Such food is called fractional nutrition.

Why fractional?

Because the amount of food necessary for the normal functioning of the body during the day is divided into 5-6 servings, i.e. crushed.

The most important point, you should not have at every meal - the first, second and compote.

The portion should not exceed 250-350 gr.

When you eat fractionally, then you simply cannot be hungry, this is the most satisfying and effective way to lose weight.

Perhaps, for those people who have never encountered fractional nutrition, the question may arise - how is it possible to lose weight if I am full all the time?

After all, many people have such a stereotype - if I feel hungry, then at that moment I lose weight.

And that is why various diets are so popular, because they force, because of their meager diet, to constantly feel hungry and it seems to a person that the more hungry he is, the faster he will lose weight.

Yes, in fact, when a person is starving, he reduces weight, up to exhaustion and then death.

But, unfortunately, what is lost is not fat, not subcutaneous tissue, which makes up the very hated excess weight.

During starvation, especially in women, the amount of muscle tissue decreases first of all, and only then, the turn comes to fat reserves.

But when all the nutrients are constantly supplied to the body in sufficient quantities, and if there is a small calorie deficit, it is fat deposits that will be spent.

And yet, there are studies that when a person experiences a feeling of hunger, the hormone leptin is also produced. These hormones block the waste of fats in the body.

The conclusions are very simple - if you eat often and by the hour, then the process of losing weight will be more comfortable and effective for you.

Five meals a day for weight loss - or six meals a day?

Now let's go through the approximate meal times.

1. Breakfast - after you wake up.
2. Snack - 3-4 hours after breakfast.
3. Second snack - 3-4 hours after lunch
4. Dinner no later than 2 hours before bed

(except for bananas)

What time should you eat?

It all depends on your mode of life, on whether you are an owl or a lark? What time do you wake up and what do you do in the morning? For example, if you are doing exercises or doing some kind of practice, then breakfast will be a little later.

And my advice to you - always adjust your diet only for yourself and do not listen to any advice about what time it will be more useful for you to eat.

I repeatedly encountered people who work the night shift, and naturally, other people's recommendations did not suit them at all, and this was the main stopper in the process of losing weight.

It must be remembered that the biggest break in eating is at night!

We should have at least 8 hours of sleep and a couple more hours when we don’t eat before bed. So, it turns out, 10 hours without food, and then, every 3-4 hours there will be a meal.

Do you need to respond to body signals if you are on a fractional diet?

That is, to signals of hunger or satiety?

I mean, if it's snack time for you and you don't want to eat at all, what do you do? Do you force food into yourself or wait for the feeling of hunger?

In my opinion, it is better to wait, because, in this way, you feel your body better, and it is quite possible that then, you will simply eat when you are hungry.

But what to do if you just recently ate and suddenly feel a brutal appetite, and it seems to you that you are really hungry?

Here it is necessary to clarify one point - hunger is physiological and emotional. Most often, if you have recently eaten and want to eat again, then this is emotional hunger.

Such hunger is difficult to endure, it seems that all thoughts focus only on food. A very simple method helps here - you need to ask yourself questions and answer them:

• What happened?
• What am I worried about?
• What situation worries me? Etc.

Such questions and answers to them bring down the brutal appetite, and allow you to focus on the problem, give it enough attention and thereby refocus on food, and then the brutal appetite will subside.

Will you get proper nutrition, by the hour?

Remember, at the beginning of this article, I said that at first you need to focus on nutrition by the clock, and only then, pay attention to the correct or incorrect nutrition?

In order to lose weight, you need to follow only one rule - it is better not to eat enough than to overeat.

I think that you understand perfectly well that all malnutrition consists of several problems - an excess of simple carbohydrates (sweet and starchy foods) and too fatty foods.

And when you switch to fractional meals, then you just eat less of these dishes. Your diet should be dominated by foods containing protein and vegetables.

In conclusion, I want to say that the simpler you are about your diet, and the less you follow some nutrition systems, and the more you listen to your needs, the easier and simpler your weight loss will be.

Best regards, Natalia

Don't worry: you are not alone. All over the world, people tend to eat junk food in the evening, according to daily research on snacks and meals by users in more than 50 countries around the world. It turns out that for every hour of the day after breakfast, there is a 1.7 percent reduction in the overall healthiness of the food we eat.

This is not at all surprising for any of us who commute daily to the office and eat in the city. But what exactly is causing us to make the wrong food choices throughout the day? With the help of Alexander Kaspero, R.D., owner of the Delicious-Knowledge.com Weight Management and Sports Nutrition Center, we've highlighted some simple eating habit-changing methods you can use.

8 am

After you walked out to the party last night, you made a solemn vow to yourself to eat healthy today. You eat a banana for breakfast on your way to work.

Problem:"You should eat a hearty breakfast," Caspero says. Your brain runs on carbohydrates. This means that you have to consume more "fuel" in the morning if you want to stay focused until the afternoon.

Correction: Eat an egg sandwich on whole grain bread. This will give your brain the carbohydrate it needs. In addition, the body digests fiber and protein at a slower rate, so you stay full longer.

10 a.m

You are having trouble concentrating on this Excel file. You drink another cup of coffee.

Problem: "Excess caffeine increases the amount of the stress hormone cortisol in the body," Caspero explains. This can cause blood sugar levels to first rise and then fall sharply. This can make you crave sugar or refined (unhealthy) carbohydrates.

Correction: limit yourself to one or two caffeinated drinks a day.

12:30

Your stomach is growling. The banana is long gone and you are hungry. You go to the cafeteria and order pizza.

Problem:"No one makes good food choices when they're hungry," says Caspero.

Correction: take lunch with you, Caspero advises. That way you won't be tempted to gobble up whatever is the quickest and easiest.

15:30

You are hungry and tired, so eat muesli at your table.

Problem:"Most muesli is sweet like candy," admits Caspero. "They contain a lot of sugar, which provides energy for a very short period of time." But when the sugar effect wears off, you're left just as hungry and exhausted as you were before the snack.

Correction: Eat protein-packed foods that will keep you full for the rest of the day. "Try fibrous pigtail cheese or camp mix (it's a light hiking snack that contains nuts, dried fruit, raisins, etc.)," ​​Caspero says.

20.00

Deja vu. You chew chips while watching TV.

Problem: because it's your evening habit, your brain associates watching TV with snacking, Kaspero says.

Correction A: As with any bad habit, you have to quit it, so willpower is required. Reprogram your body. As a last resort, grab a low-calorie snack like popcorn sprinkled with curry. And if it's too late, just go to bed. Research shows that getting enough sleep can prevent you from overeating the next day.

How many meals per day should ideally be? There are many answers to this question, but if you want to optimize your life and reduce the risk of developing chronic degenerative diseases, the answer becomes clear.

How many meals per day should ideally be? There are many answers to this question, but if you want to optimize your life and reduce your risk of developing chronic degenerative diseases, the answer becomes clear. From the experience of many years of tradition, the answer is that Most people need three full meals a day with snacks in between. to maintain stable blood sugar and insulin levels. However, there is strong evidence that this near-constant eating may be partly to blame for obesity and the diabetes epidemic. The most obvious risk of splitting meals into morning, noon, and evening is overeating. Other less obvious risks are biological changes that lead to metabolic dysfunction, subsequent weight gain and poor health.

How many meals per day should ideally be?

Our ancestors didn't have access to food 24/7, and, historically speaking, our bodies were designed to handle intermittent periods of fasting with ease. In fact, intermittent fasting even has a number of beneficial benefits.

Case against eating many times a day

According to Dr. Walter Longo, director of the University of Southern California Longevity Institute, where he studies meal times and calorie restriction, even three meals a day can be too much.

Based on their research, he is convinced that the less you eat, the better you will feel overall. As Time Magazine reports:

“Longo says that studies that support continuous eating tend to be predictably wrong. They often only look at the short-term effects of increasing meal frequency.

While your appetite, metabolism, and blood sugar may improve at first, your body will get used to the new eating schedule after a month or two. When this happens, your body will begin to crave food throughout the day, not just at noon or lunchtime.”

For the past two years, I've been suggesting that you limit your food intake to a narrow window of six to eight hours - ideally skipping breakfast so that lunch is your first meal of the day.

However, we are all different, and some people really suffer without breakfast. More recently, I have changed my mind about skipping breakfast.

Eat breakfast or dinner, but not both at the same time...

Although I'm still convinced that intermittent fasting is an important strategy for effective weight loss and disease prevention It probably doesn't matter which meal you skip - breakfast or dinner - as long as you skip one of them.

If your job involves physical activity, you're probably better off eating a full breakfast and lunch and then skipping dinner. You need to remember that you can only eat for six to eight hours every day and stop eating at least three hours before bedtime.

When you limit your meals to this time period, you can choose between breakfast and lunch, or lunch and dinner, but avoid breakfast and dinner.

If you decide to eat dinner, It is important to stop eating at least three hours before bed.

However, all of this probably doesn't apply to normal weight teenagers or growing children. They probably need three full meals a day unless they are overweight. For children and teenagers, what matters most is the type of food they eat.

Ideally, all of their meals should contain REAL FOOD.- unprocessed foods, fast food and sugary snacks. Another key point - drink plenty of clean water and avoid sugary drinks.

Why you should avoid eating at night

If you want to live a long healthy life and avoid chronic degenerative diseases, it is important that at least three hours pass after the last meal before going to bed. It has to do with how your body produces energy. What many don't realize is that mitochondria are responsible for "burning" the fuel your body consumes and converts into usable energy.

These tiny bacterial derivatives live inside cells and are optimized to create energy from the food you eat and the oxygen in the air you breathe. Your cells have between 100 and 100,000 mitochondria.

Your mitochondria create energy by generating electrons that are normally donated by ATP (adenosine triphosphate). When you're not insulin resistant, this energy transfer works pretty well, but when you're insulin resistant or overeat, dysfunctions tend to show up.

If you consume more calories than your body can immediately use, there is an excess of free electrons that are stored inside your mitochondria.

These electrons are highly reactive and begin to flow from the electron transport chain in the mitochondria. These excess electrons leak out and cause premature destruction of the mitochondria and then cause further damage by damaging your cell membranes and contributing to DNA mutations.

There are many knowledgeable experts who believe that this type of mitochondrial dysfunction is one of the culprits of accelerated aging.

So how can you apply this knowledge? Very simple: deal with insulin resistance and do not eat AT LEAST three hours before bedtime. Personally, I stop eating around 4 p.m. or even earlier, and usually go to bed five to six hours later.

Your body uses the least number of calories during sleep, so you should not consume excess fuel during this time because it will create extra free radicals that can damage your tissues, accelerate aging and contribute to chronic disease.

Interestingly, if you have insulin resistance, intermittent fasting is without a doubt the most powerful intervention I know of to help you overcome this problem. This is one of the reasons why I now believe that skipping dinner can be an even better strategy than skipping breakfast.

Obviously, skipping dinner is socially harder, but it can be an excellent biological strategy.

Can a glass of water before a meal help you lose weight?

Recent studies suggest drinking 500 ml(just over two glasses) water half an hour before meals to increase weight loss. Obese study participants who "pre-loaded" with water before each meal lost an average of three pounds (about 1.5 kg) more than the control group over three months.

All participants, including the control group, received weight management counseling on how to improve their diet and exercise. Those who ate three meals a day and drank water before each meal lost an average of about 9.5 pounds (4.3 kg) in three months. Those who drank water only once a day, or did not drink at all, lost only 1.75 pounds (0.8 kg). Overall, 27 percent of the treatment group who drank water before meals lost more than five percent of their body weight, compared with just five percent of the control group. This is logical, as thirst is often misinterpreted as hunger. Drink water before eating so you feel fuller and overall this strategy can lead to less food intake.

Calorie restriction is good for your health

But back to intermittent fasting; many studies have confirmed the health benefits of calorie restriction, and it seems clear that eat less if you want to live longer. Interestingly, studies have shown that lifelong calorie restriction in mice “significantly alters the overall structure of the gut microbiota” in ways that lead to longevity.

Therefore, one of the reasons why calorie restriction can prolong life seems to be due to the positive effect it has on the gut microbiota.

The increase in life expectancy is also clearly associated with a decrease in the number of diseases, that would shorten your life, and calorie restriction linked to a number of health benefits including reducing visceral fat, reducing inflammation, lowering blood pressure, and improving insulin sensitivity.

Earlier studies have shown that calorie restriction helps prolong the lifespan of animals by improving insulin sensitivity and inhibiting the mTOR pathway.

However, few people will be happy with the idea of ​​cutting their daily calorie intake by about 25 percent or more for the rest of their lives, and the good news is that you don't have to.

Research has shown that intermittent fasting leads to similar benefits as calorie restriction- even if you do not put any restrictions on the number of calories you consume when you eat.

This was demonstrated in a 2013 review that found a wide range of therapeutic benefits of intermittent fasting, even if total daily calorie intake did not change or was only slightly reduced.

The studies included in this review and other published studies indicate that intermittent fasting may help:

Limit inflammation, reduce oxidative stress and cell damage

Improve circulating glucose

Reduce blood pressure

Improve metabolic efficiency and body composition, including significant weight loss in obese people

Reduce LDL and total cholesterol levels

Prevent or reverse type 2 diabetes and slow its progression

Improve immune function and move stem cells from a dormant state to a state of self-renewal

Improve pancreatic function

Improve insulin and leptin levels and insulin/leptin sensitivity

Replicate some of the cardiovascular benefits associated with exercise

Protect against cardiovascular disease

Modulate levels of dangerous visceral fat

Boost Mitochondrial Energy Efficiency

Normalize ghrelin levels, known as the "hunger hormone".

Help eliminate sugar cravings by accommodating your body to burn fat instead of sugar

Promote the production of human growth hormone (GH). Fasting can increase GH by 1300 percent in women and 2000 percent in men. GH plays an important role in health, fitness and slowing down the aging process. It is also a fat burning hormone.

Reduce triglyceride levels and improve other disease biomarkers

Increase the production of brain-derived neurotrophic factor (BDNF) by stimulating the release of new brain cells and triggering brain chemicals that protect against changes associated with Alzheimer's and Parkinson's. (Fasting every other day - limiting food intake on fasting days to 600 calories - can increase BDNF by 50-400 percent, depending on the region of the brain.

Why I prefer intermittent fasting to calorie restriction

Intermittent fasting also has a number of additional benefits over strict calorie restriction. For starters, it is much easier to endure, and adherence to the regimen is the most important thing.

The calorie restriction pathway is also extremely dependent on high quality nutrition.- You need to sacrifice calories without sacrificing any important micronutrients, and this can be another obstacle for many who are not familiar with nutrition and the correct composition of a healthy diet.

You should also avoid calorie counting and calorie restriction mistakes. What most people don't realize is that there are complex biochemical dynamics that don't count when you just count "calories in and out". While animals such as rats can achieve a 40 percent increase in lifespan with lifelong calorie restriction, such a massive effect is not seen in humans, and there are good reasons for this.

As noted in Fight Aging:

“There is a good evolutionary explanation for differences in response to calorie restriction when comparing short- and long-lived species: fasting is seasonal, and season is a big part of a mouse's life, but a small part of a human's life. Thus, only the mouse develops a relatively greater plasticity of life in response to food shortages.”

In terms of calorie and weight restriction, people also tend to have an innate resistance to excessive weight loss, even under severe calorie restriction. Dr. Ansel Case demonstrated this in the mid-1940s when he developed experiment to study the effect of hunger on humans.

Thirty-six young healthy male volunteers were placed on a 24-week diet that limited calories to 1,600 per day. They also had to walk about 45 minutes a day. But instead of this resulting in continuous weight loss, after 24 weeks their weight stabilized and there was no more weight loss even when calorie intake was reduced to 1,000 or less per day.

The disadvantages were obvious. The men became obsessed with food to the exclusion of everything else in their lives, and when the calorie restriction ended, there was an extreme compensation response. Within a few weeks, they regained all the weight they had lost and gained 10% more.

Other studies have come to similar conclusions. Therefore, diets that starve a person are not suitable for the average person. Your body will tend to shut down various processes in order to survive. For example, by reducing thyroid function, your body will not burn as many calories.

All this may seem hopelessly contradictory. On the one hand, calorie restriction promotes beneficial biological changes that tend to prolong life; on the other hand, there are built-in mechanisms that, with chronic calorie restriction, can cause other health problems. This is a complex problem, and any extreme measure is likely to cause more problems than it solves.

The best we can do is develop some general guidelines that replicate the eating patterns of our ancestors.

In my opinion, daily intermittent fasting and not eating for several hours before bed has many benefits over total calorie restriction and other drastic diets, while still providing the same benefits with minimal risk.

To lose weight, you need to train your body to burn fat for fuel.

When you consistently eat every few hours and never skip a meal, your body becomes very inefficient at burning fat for fuel, and this is where the problems start. It is important to recognize that, with a few exceptions, you cannot burn fat if you have other fuel, and if you supply your body with carbohydrates every day, your body does not need to dive into your fat stores.

When you intermittently fast, you not only avoid it, but you usually reduce your food costs and improve your health.

Eating smaller meals and grouping meals closer together is one of the most effective strategies to get your body to burn fat for fuel more efficiently and normalize insulin and leptin sensitivity. If you're not insulin resistant, intermittent fasting isn't as important, but it can be helpful.

If you're in the minority of Americans who aren't struggling with insulin resistance, then my general recommendation is to stop eating at least three hours before bed. This automatically allows you to "fast" for at least 11 hours or longer depending on when you eat breakfast and whether you eat breakfast at all.

Equally important is the recommendation to EAT REAL FOOD, i.e. food in the most natural form you can find, ideally whole organic products from pastured animals when it comes to meat and animal products such as dairy and eggs.

© Joseph Mercola

P.S. And remember, just by changing your consciousness - together we change the world! © econet

How to eat right during the day?

Eating is an integral part of life for us, and how well we do it affects our health. We suggest that you familiarize yourself with the basic rules of eating. By following these simple rules, you will keep your stomach in excellent working condition. Eating rules:

2. Meals should be started with vegetables or fruits as salads or whole. Vegetables and fruits stimulate the digestive glands and are a kind of warm-up for the stomach.

3. Do not eat immediately after physical exertion, as well as after or overheating of the body. It is best to take an hour break and only after that eat.

4. It is harmful to constantly drink food with liquid, except when the food is very dry.

5. Immediately after eating, you can not load yourself with physical work, it is best to take a half-hour break. It is not recommended to rest in a lying or sitting state.

6. Eat slowly and chew thoroughly. Breakfast and dinner should last at least half an hour, and lunch at least forty minutes.

How to eat right at work?

Many people think that it is impossible to combine a healthy lifestyle and work, but this is not so. One of the causes of diseases of the gastrointestinal tract is malnutrition during the working day.

If during working hours you are often and for a long time in a closed room (for example, in an office), you should eat food rich in protein (fish, meat, legumes). Digesting, these products accelerate the body and, consequently, its activity.

People who are engaged in mental work need to have a bar of chocolate and a cup of black coffee with them. The combination of chocolate and coffee perfectly calms the nerves, increases brain activity, relieves headaches and helps to cope with fatigue, all the more it is much safer than cigarettes, pills or energy drinks.

Fatty food is not always the number one enemy, sometimes it is useful. If the work is associated with physical exertion, the muscles need constant replenishment in the form of fats, which are burned in large quantities during work. Therefore, in this case, a fatty meat dish would be much more appropriate than a vegetable salad. Eat right and work will seem like a real pleasure to you.