2. Beverages Water has many benefits for your body, provided it has an appropriate quality and purity. Water is calorie-free beverage. Lemon peel or some other citrus fruit added to water enriches its flavor and supplies the body with the vitamin C, routine, minerals and plant hormones. We should remember to drink water before meals or 2 hours after meals. Every day you should drink at least 2 liters of fluids. The best beverage is mineral water, herbal teas and unsweetened fruit juices.

4. It is recommended to reduce the amount of consumed fat. You should not exceed the limit of 60 grams of consumed fat per day. It is advisable to consume low-fat products such as lean meat, fish, potatoes, rice, pasta, vegetables and fruits. Excessive fat intake leads to accumulation of the body’s fat. Reducing the amount of fat consumption

6. Reducing the amount of consumed meat Animal fats raise cholesterol levels in serum and increase blood clotting. Products rich in cholesterol also raise cholesterol levels. High fat content, which is disadvantageous to our health, can be found in fat meat. When preparing meat for consumption, it is recommended to separate the visible fat. Eating meat twice a week is more than enough to cover body’s demand for iron. It is recommended to prepare lean meat, such as chicken or turkey.

8. Lots of vegetables and fruits Eating 5 servings of vegetables or fruits is the most desirable thing. In this way the body is supplied with valuable vitamins and minerals, and with secondary plant substances.

10. Eating fish once a week Regular consumption of fish is particularly recommended because they contain high-proteins, polyunsaturated fatty acids (omega-3), vitamin D and B12. In addition, saltwater fish contain iodine – very valuable to our health.

12. Eating plenty of cereal products White flour is devoid of vitamins and minerals. It is recommended to consume products derived from untreated flour, wholemeal flour, graham flour or coarsely ground. It is also recommended to consume products obtained without the use of yeast, for example bread made of sourdough.

14. Reducing salt Limitation of consumption of salt (sodium chloride) and sodium glutamate reduces the risk of hypertension. Sodium raises blood pressure in many people. People with hypertension, and those with families in which there is hypertension should limit the salt intake. In addition, sodium causes obesity, some heart diseases, kidney failures, skin problems, causing water retention in the body, which hampers the circulatory system. Daily salt intake should not exceed 6 grams.

15.  Eat 4-5 meals a day, no snacking between meals.  Bite and chew consumed food carefully.  Alcohol should be consumed in small quantities.  Reduce the consumption of foods with preservatives.  Limit sweets consumption.  Eat the last meal during the day at least 2 hours before bedtime.  Reduce the amount of consumed coffee and tea. Remembering the principles of healthy eating do not forget the other source of health – moving your body.