More vegetables, various cereals and the right desserts. To feel good, you need to eat right. To do this, it is not at all necessary to give up everything and starve, just get the right habits and use a few rules..

How to eat right and what elementary rules you need to follow.

The Plate Rule At the table, always try to fill about half of your plate with fresh vegetables or salad.. Carbohydrates should take up about a quarter, and potatoes, pasta, and rice the remaining quarter..

Vegetable fats Each meal should be accompanied by at least one source of fat - olive or other healthy oil, nuts or avocados.

Vegetables To get more vitamins, eat at least two types of colorful vegetables at one meal..

Carbohydrates Use different grains more often, try to cook those that you use infrequently: brown and brown rice, pearl barley, bulgur, quinoa, millet, couscous, green buckwheat.

Proteins They satisfy hunger for a long time, so include them in every meal..

Try to eat fish at least twice a week, game once a week, plant foods (bananas, nuts, seeds, tofu) twice a week, meat once a week. At the same time, avoid smoked meats and sausages..

Desserts Choose desserts based on fruit puree and fresh seasonal berries, with a minimum sugar content..

Dairy products are the main source of calcium.. Try to consume dairy products 2-3 times a day. In this case, one serving should be equal to a small glass (150 ml) of milk, a small yogurt or a thin piece (25 g) of cheese.

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