Welcome dear steemians,

           Your food choices each day affect your health — how you feel today, tomorrow, and in the future.Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases and promote your overall health.As a member of steemit community,I want to share these tips to benefit steemians  freinds  . Follow these daily easy tips and you will notice the difference .So lets start today by these three recommendations for healthy eating 🌱

                                                              

But before that let me ask you this question :   ✏How to eat and what foods to eat every day? 

Note : ( you can answer this question in the comment , lets open this issue to discussion )

Here is the simple recommendations on nutrition that can be of use .

💡Nutrition Recommendation # 1 - Choose products with a low glycemic index. 

Glycemic index is an indicator by which the carbohydrate product is evaluated in terms of its effect on the blood sugar level on a scale scale. The index characterizes and measures the rate at which carbohydrates increase the concentration of sugar. 

☝People who are sick with diabetes choose foods following this recommendation, but it would be better if the rest of people were fed as well. 👌

⚠ A diet high in sugar causes serious health problems, not to mention that it leads to the accumulation of excess weight: 

💣Oncological pathology. 

💣Cardiovascular diseases.

💣Cognitive impairments (such violations include age conditions in which memory, thinking and judgment are not affected, they often lead to more serious problems, such as Alzheimer's). 

                           

To simplify the identification of products with a high glycemic index, we indicate their possible indicators: 

⛔low fiber content 

⛔high degree of processing 

⛔products packed in canned food, as well as syrups 

⛔content of white wheat flour 

Possible indicators for determining products with a low glycemic index: a 

🥒significant amount of fiber; 

🥒absence of industrial processing; 

🥒whole-grain products; 

🥒absence of white wheat flour.

All that needs to be done is to choose products that will minimize the level of sugar in the blood. Preference should be given to complex carbohydrates such as vegetables and legumes, and to combine carbohydrate foods with fats, proteins, fiber to minimize blood sugar jumps. 

You can use the list of products with a glycemic index and choose with a score below 25. As a reminder, this list, for example - hang on the refrigerator. 

💡Recommendation on Nutrition # 2 - restrict the use of products that cause inflammation. 

The inflammatory process is the main cause of any disease, and many foods are inflammatory in their basis. These include dairy products, poultry and red meat. The fact is that animal protein is a source of arachidonic acid, polyunsaturated fatty acids omega-6, which generate potent inflammatory compounds: 

📍prostaglandins 

📍prostacyclin 

📍leukotriene 

📍thromboxanes 

☝It is especially important for people with chronic diseases not to increase the level of arachidonic acid. 

👉A brief list of products, the use of which should be limited if there are inflammatory diseases: 

⛔red meat, especially fatty 

⛔white meat - chicken, duck and wild bird 

⛔dairy products 

⛔Eggs, especially the yolks 

⛔cheese, especially hard cheese 

⛔, some kinds of fish - tilapia, catfish, herring

There is no need to completely exclude this food. Just pay more attention to seafood and plant products 🐟🥕. In a healthy diet, the balance of PUFA omega-3 and omega-6 should be observed. 

                                 

Nature offers us food that can alleviate inflammation: The 

🐠active ingredient is PUFA omega-3. Contained in oily fish: salmon, tuna, sardines, anchovies. 

🍶The active ingredient is monounsaturated fats. There are in the composition of olive oil, rapeseed oil, grape seed oil, walnut oil. 

🌱Seeds and nuts: seeds of pumpkin, flax, walnuts. 

🌾Whole grains: oats, rye, quinoa, barley, bulgur (croup of wheat). 

🍇Dark fruits and berries. 

☕Green and black tea. 

🍵Seaweed: wakame, arame.

✍🏻If there is a desire to determine if your diet can increase the inflammatory processes in the body, try to keep food diary for 1 week. ✒Create a table consisting of 5 columns: meat, dairy products, fruits, vegetables, whole grains. 

✒Put a tick in the appropriate column each time you eat food related to this category. At the end of the week, count the number of checkmarks and see the results. This is a simple way to evaluate your diet. 👌

💡Recommendation on nutrition number 3 - eat herbal products. 

☝A significant part of the diet should be made up of fresh vegetables and fruits 🍅🍆🍇🍏🍐best grown in the locality where the person lives. Fruit is wonderful, but do not abuse smoothies and home-made juices 👌. Sometimes they contain a lot of sugar. It is best to eat fresh fruit without any processing. 

Pay attention to the deep colors of fruits and vegetables, because they contain the largest amount of antioxidants ⚡. 

It is important that the diet is varied. No need, every day to eat carrots or spinach. You can select foods in accordance with the colors of the rainbow 🌈to ensure maximum benefit to your body. 

Also, do not forget about the nuts and legumes needed for health 👍. 

With best wishes for good health, happiness, prosperity, and creativity in steemit and in your life in general 

Best regards