The rules of healthy eating

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The rules of healthy eating
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Wholemeal bread is richer in fibre,vitamins and
minerals than white bread.
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Milk is the most important source of calcium in a
diet.
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Fish are richer and healthier source of protein
than meat.
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Fruit and vegetables provide the sufficient
quantity of vitamin C, beta-carothen and fibre.
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Take time to eat your meals, chew carefully each
bite
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Be active - take exercise, go for a walk, ride a
bicycle, etc. 
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Eat butter rather than margarine
butter
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Eat 4 - 5 meals a day. Dont nip in between
meals.
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Eat your last meal at least 2 hours before you go
to bed. 
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Try to reduce the amount of fat and cholesterol
to avoid heart problems.
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Avoid sweets to prevent tooth decay and to keep
regular weight.
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Dont put salt in your meals and you avoid high
blood pressure.
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Alcohol is healthy but only in moderate amounts.
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Avoid smoking and breathing in smoke.
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Drink water (or anything else) before your meals
or 2 hours after it.
water
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and remember
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• Dont live to eat, eat to live!

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The 10 Commandments of a healthy diet
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I. Eat fruit and vegetables at least three times
a day. Fresh, frozen and dry also they are a
good source of vitamins, mineral salts and fibre.
An adult person should eat 500-700 grams of
fruit and vegetables daily. II. Cook vegetables
without water. Steamed vegetables dont lose
their nutritional values. 75 of Vitamins C is
lost if you boil vegetables
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• III.
• Meat is a source of protein and vitamins B,
  zinc and ferrum which is vital for a human
  organism. If possible, buy only lean meat.
• IV.
• Eat wholemeal bread. 

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• V.
• Try to reduce the amount of fat in your diet.
  Avoid eating butter, mayonnaise and other fatty
  products.
• Buy foods low in fat, eat yoghurt, skimmed
  milk. Use vegetable rather than animal fat for
  cooking.
• VI.
• Dont fry your food. 

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VII. Dont put salt into your meals you
avoid high blood pressure / hypertension.
You can only have 6 grams ( a tea spoon )
of salt a day. Its best to use herbal
salts. VIII. Drink a lot of still mineral
water at least 1,5 l a day.
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IX. Cut down on sweets and sugar ( also in
drinks) X. Dont stay in. Be active take
exercise, go for a walk, visit your friends.
If your friends visit you serve them
healthy,rich in vitamins food prepared
without fat or salt.