Scientists at Harvard have paid a lot of attention to healthy eating. At the center of their attention was also a combination of fats and carbohydrates and that's what they recommend.

The best source of carbohydrates (your body still needs some of them) is not refined cereals. These cereals take more time for digestion, the level of sugar and insulin in the blood does not change much, so the feeling of hunger arises much later. They have a low glycemic index.

Vegetable oils are "good" unsaturated oils.

Vegetables - with each meal, fruits - 2-3 per day.

Fish, poultry, eggs - up to two servings per day. These are important sources of proteins. Fish is good in the content of OMEGA -3 fatty acids, chicken and turkey contain relatively small amounts of saturated fat. Eggs rich in proteinomi, unsaturated fats, vitamins and minerals.

Nuts and legumes (1-3 servings per day) are excellent sources of proteins, fiber, vitamins and minerals.

Dairy products or calcium in the form of food supplements for a healthy musculoskeletal system. Try to use dairy products with low fat content, since milk contains a lot of saturated fat.

Do not get carried away with red meat and butter. These foods contain huge amounts of saturated fat. If you are accustomed to eating meat every day, try to replace it with fish or chicken at least several times a week. If you like butter, try to replace it with olive oil.

Do not get carried away with refined white rice, white bread, potatoes, pasta and sweets. These foods cause a rapid and very strong increase in blood sugar. This can lead to obesity, diabetes and cardiovascular disease.

Take multi-vitamins.

Moderate consumption of alcoholic beverages (1-2 glasses of wine per day) can reduce the risk of cardiovascular diseases. It is very important to drink alcoholic beverages moderately.

Health. Sumy. Ua.