If you used to feel abdomen heaviness, sick and tired, meanwhile your sleep became less deep, you should overview your food ration. The following guidelines will help you organize your meals and improve your health grounds.

  1. Drink one or two glasses of warm water on an empty stomach each day. Then, after 20-30 minutes, you can have your breakfast.
  2. Fried eggs, fatty sandwiches with mayonnaise or grilled meat is a bad breakfast. Your first meal should be soft and delicate. Oatmeal, buckwheat, rice with fresh or dried fruits, honey or yogurt are among best solutions for your morning diet.
  3. Drink a glass of water before having meal. By doing so you will saturate your body with water and eat less.
  4. It would be better for you to have your meal 5-6 times a day by a little at a time, rather than having big portions 2-3 times.
  5. Drinking water while eating slows down digestion. Therefore, it would be better for you to avoid it. If you feel thirsty, drink a glass of water an hour after.
  6. Giving up eating after 6 pm is harmful for health, especially if you go to bed at about 10 pm. It would be better for you to go to sleep in 2-3 hours after your last day meal.
  7. Eat more vegetables, fruits and berries, and not a lot of bananas and grapes, since they both are too caloric. Eat apples; they clean your organism of toxins.
  8. If you go in for sport, have your meal no later than 1-2 hours before training and an hour after.
  9. Eat animal protein (white meat, seafood, semi-salted fish, caviar and eggs) for lunch and dinner. Consider that it should be boiled.
  10. Don’t forget about vegetable protein. It is very useful, especially contained in legumes and nuts.
  11. For better endurance and performance in winter, eat fats, especially contained in dairy products and vegetable oils.
  12. Cereals, potatoes, pasta of durum wheat, cocoa, chicory, honey, jam and halva contain carbs, which are very useful and do not lead to fattiness.
  13. Make a break between the first and second course.
  14. Fried food is the most healthless, so it would be better for you to eliminate it and replace by boiled and steamed dishes.
  15. A man should drink 1.5-2 liter of water each day. To calculate your personal portion, multiply a kilo of your weight and 30 ml of water.
  16. Don’t overindulge in coffee and tea. They both result in deposition of dental scale and worsen your eyesight. You can replace it with cocoa, chicory drink, juice without sugar, jelly, natural juice with pulp or water.
  17. If you want some sweets, drink water or eat fruit. Give up all kinds of confectionery.
  18. Eliminate the following food from your ration: sausages, mayonnaise, ketchup, all kinds of sauces, any soda, chips and crackers, fast food, alcohol drinks, sandwiches, sweets, milk and white chocolate, ice cream.
  19. To make your nutrition balanced, you should consume protein14%, fat 30%and carbohydrate56%per day.
  20. Before going to bed drink a glass of kefir, yogurt or sour milk. These drinks will help cleanse your intestine.

Remember nothing is as important as your health.

Author:Carol Taylor is a writer and journalist from New York. She work as a tutor at Eduboard. Carol is a passionate life explorer and adventurer, who cannot imagine her life without reading and writing.