13 rules of proper nutrition

, medical expert
Last reviewed: 11.04.2020

All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.

We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.

If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.

In order for food to go in your favor, and not lead to excess weight and poor health, you need to eat properly. What are the rules of proper and reasonable nutrition?


Do not hurry

The more carefully you chew food, the better it is absorbed and the less fatty deposits will be located on your sides and waist. When chewing food is moistened with saliva and thus digested faster. Saliva contains substances that are capable of killing germs - in this way food is disinfected. And in the saliva there are enzymes that are necessary for the preliminary digestion of food. In addition, well-chewed food is easy to swallow, it does not get stuck in your throat unpleasant lump.

trusted-source[2], [3]

Eat on mode

Eating regularly at the same time disciplines the body and facilitates its digestion work. It is best to eat at least 5-6 times a day in small portions. So the digestive system will not be overloaded, will be able to digest and assimilate food evenly.

Do not fill up for the night

When you fill up and then go to bed, the digestive system, instead of resting, works intensively. The stomach and intestines wear out and are not able to perform their functions well, take care of them and do not overload.

trusted-source[4], [5], [6]

Give up eating a dry meal

When you wash down food, you help it to be assimilated better. True, many nutritionists do not recommend drinking water with food. Better before eating porridge, warm the digestive system with a light soup and salad. The fluid will promote the rest of the food through the digestive tract.

trusted-source[7], [8], [9], [10], [11], [12], [13]

Stay on time

Get up from the table not when you can no longer breathe from overeating, but with a feeling of light hunger. If you get up from the table with a feeling of a full stomach, this is a sign that you made a mistake in the way you just ate. After you have finished eating, your stomach should not feel empty, but it should not be full. Get into the habit of eating slowly, it takes about 20 minutes for the brain to get a “I don't want it anymore” signal from the stomach.

trusted-source[14], [15], [16], [17]

Eat only when you are hungry

Modern culture positions the idea that a person can get hungry at about 9 in the morning, at 12 o'clock in the afternoon and again at 6 in the evening. This may be true, but still remember that you should not eat during lunch, if you are not hungry, and in the evening too. If you're hungry between meals, make healthy snacks for yourself. It's bad to starve yourself between meals because. When the queue finally comes to food, you pounce on it with a double appetite and be sure to exceed the portions. Eat by listening to your body.


Reduce portions

Your portions may be too large, and you may not even notice. According to research, portions have almost doubled in the last 50 years. Remember that your stomach has not grown in size during this time. We should not expect that a large number of products digest the stomach without negative consequences. Many people do not realize that your stomach will stretch if you are used to eating a lot. If you eat a small amount of food at a time, your stomach will not stretch, as it happens when you cram a large lunch. Give yourself 10 to 20 minutes before getting up from the table. If you are really still hungry after this time, eat a little more.

trusted-source[19], [20], [21]

Have breakfast every day.

Your metabolism begins to work actively early in the morning (it slows down at night because you do not eat anything for a while). So have breakfast, the body will digest this food much more readily than in the evening, and you do not risk getting better.

trusted-source[22], [23], [24]

Be physically active

This again accelerates the metabolism, not to mention the fact that it burns calories. Exercise also increases the activity of the digestive process, speeds up digestion. To get everything you can, from exercise, try to combine a gym with work, such as running on a treadmill, and weightlifting with pleasure, as well as cycling, hiking or playing football. Exercise can also help you assess if you are hungry.

trusted-source[25], [26], [27], [28], [29], [30], [31], [32], [33], [34]

Do not fantasize about food

It is a proven fact that while watching TV, you want to eat more. This is because all these mouth-watering commercials give us a close look at perfectly cooked dishes. Switch the channel if the dishes on the TV screen are too high in calories. As a last resort, eat fresh strawberries instead of running to the supermarket for fatty fried chicken. This will save your body and nerves.


Do not get calories from drinks

It is a good idea to drink only water or low-calorie drinks, such as tea or coffee, between meals. Sweet drinks and juices can add hundreds of calories to your diet, and even you won't feel it. In essence, drinks with gases and sugars in the composition do nothing for you, except to quench your thirst and add calories to your account throughout the day.

trusted-source[36], [37], [38]

Stock up on an extra plate

Place an extra plate on the table and leave on it food that you have not eaten for tomorrow. After these manipulations, you will not force yourself to eat what you do not want, and you will understand that your portion of lunch or dinner is too large. Usually you just ignore it, but this time you will be able to unload your stomach from excess food, and possibly avoid the feeling of bloating.


Do not harbor illusions about your own figure

Do not compare yourself with models and artists on TV. Most people will never be as perfect as they are perfect (if only you can afford a personal trainer and nutritionist to work with you for several hours every day). Instead, it’s better to focus on the healthy lifestyle that best suits you.

There is nothing fundamentally new in these rules, they are known to all. Meanwhile, many people often neglect them, apparently without thinking about the consequences. To understand the physiological implications of these recommendations for proper nutrition, check in practice how they work.

trusted-source[40], [41], [42]

You are reporting a typo in the following text:
Simply click the "Send typo report" button to complete the report. You can also include a comment.