Recipe for Healthy Body and Slim Figure? The secret hides in labels...

Fats - good and bad cops

They are a source and reservoir of energy, vitamins dissolve in them and they also make us less cold. Omega 3 and 6 fatty acids and unsaturated fats are exactly the ones we should prioritize in our diet. They can be found, for example, in olive oil, avocado or nuts. A person needs daily approx. 0.8-1.2 g per 1 kg of the body weight. As far as labels are concerned, we should look out for the words?*of which saturated fatty acids.?Healthier foods should have no more than 1.5 g of them. And what should we avoid completely when it comes to fats? Trans fatty acids and the old friend,?hardened fat, a killer for the heart, which should rather be taboo for us.?

Don't leave good fats out of your diet?even when losing weight. Treat yourself daily to a tablespoon of good quality extra virgin olive oil. It is proven to reduce inflammation in the body and even protect against heart attacks and cancer.?

Sugar likes to play hide and seek

Daily carbohydrate intake ranges between?2.0-7.0 g per 1 kg?of human weight. In order to stay fuller longer, we should consume mainly?complex carbohydrates enriched with fiber?(wholemeal flour, potatoes, brown rice). Simple carbohydrates, also called sugars, are hidden on labels under several labels (fructose, glucose...). Their excessive intake causes several diseases, but instead of the long list, let's try to understand the mechanism of sugar. It is the fastest source of energy, moreover, it is quickly digestible - the higher the glycemic index of a food (sweets have the highest, vegetables the lowest), the faster it is absorbed into the blood and we feel a flash of energy and satisfaction. But our pancreas spoils this happiness and flushes out insulin. Blood sugar drops quickly and the feeling of hunger sets in again... Sounds familiar??

Let's check the food packaging for tempting labels such as no added sugar, contains natural sugars, sugar free and so on. We can find sugars on the label marked with the words?*of which sugars. More than?15 g of sugar per 100 g?is quite a lot and those who are watching their figure/health should be careful already at about 5 g. Sugar is like bad friend. It makes us feel good but at the same time it is not very useful as it?denies our body the supply of minerals, vitamins and fiber.?

Tip for you:?If you like to bake, minimize a sugar by third, maybe even by half of the original weight listed in the recipe. Alternatively, you can substitute it with bananas.?

Feed the bacteria with fiber

We often see the term?fiber?on labels. Very simply put, it is a non-digestible carbohydrate that has many benefits for the human body. Among other things, it slows down an absorption of sugars and fats, keeps us satiated longer and improves digestion. We should take?30 grams?of it daily and buy products that contain at least 3 precious grams of it. Interestingly, fiber is food for good gut bacteria. They create nutrients for our body and cells. Happy bacteria - healthy whole body. And now that you know that, you can have for breakfast, for example, oatmeal or whole wheat bread (make sure it's really whole wheat - you can find the ingredients on the label :))

Proteins

Proteins are the building blocks of the whole body. Skin, blood and every single one of our cells craves them. They are divided into plant and animal proteins and the body breaks them down into amino acids that build our bodies cell by cell. Proteins help in the production of enzymes, hormones and gaining muscle mass. Their average daily intake should range?from 0.8 to 2.0 g per 1 kg?of a person's weight. Athletes, children, pregnant women and people after long-term illness need them even more. Very popular protein products promise higher protein and less sugar. The rule of reading labels applies here too. In this case you need to check the?source (most often whey concentrate) and the protein count, min. 15 g is OK. If there is less, we have fallen for a marketing trick and a nice packaging with the word protein. To supplement needed protein, you can easily use a good quality Greek yoghurt, in case of vegetarians, you can try for example tofu and you will even save money.?

Did you know that?protein can improve your mood? The trick is that they help stabilize blood sugar levels. So next time someone pisses you off, send them fishing, because for example tuna contains up to 28g of protein per 100g.?