Chelyabinsk doctors explained what a healthy plate should consist of

A balanced diet does not require a complete rejection of favorite dishes. Doctors of the Chelyabinsk city clinical hospital No. 2 reminded what habits help to reduce the load on the body.

One of the main problems is that the consequences of improper diet are not immediately noticeable. Excess salt, trans fats and sugar, lack of useful products over time increase the risk of obesity, type II diabetes, hypertension and cardiovascular disease.

The doctor of the Health Center of GKB No 2 Stanislav Dolzhikov advises to start with a simple “rule of the plate”. Half of the portion should be taken for vegetables and greens, a quarter for cereals and other complex carbohydrates, the remaining quarter for meat, fish, poultry or eggs.

Special attention is paid to products in which salt and sugar are not so obvious. Salt is often found in sausages, sauces and fast food. Added sugar is found in yogurts, juices, sauces and ready-made muesli. Doctors recommend reading the composition and limiting salt to five grams per day - about one teaspoon.

The diet is better to make a variety: alternate vegetables, greens, cereals and seasonal products. Instead of deep frying, more often choose baking, stewing, cooking or steaming. Do not advise doctors and constantly skip breakfast: a full morning meal can help to avoid overeating in the evening.

Those who already have excess weight or chronic diseases, experts do not recommend choosing rigid diets on advice from the Internet. In GKB No. 2, they suggest discussing nutrition with a therapist and, if necessary, checking glucose and cholesterol levels. Such examinations are available, in particular, during a free medical examination.