Healthy Lifestyle

Primitive humans consumed far more vitamins and a wider variety of plants than we do today. In the past, diets were much more diverse, with people eating around 75 different plants, compared to modern times where we have three crops dominating the global diet — wheat, rice, and corn. —. These crops, brought to Romania between the 17th and 19th centuries, significantly altered food habits, with corn replacing millet which was the main cereal for poorer populations.

These dietary changes increased the amount of food available, but also led to greater consumption of processed foods like refined sugar, white flour, margarine and refined oils — along with an increase in salt intake. At the same time, fiber consumption decreased due to the use of refined grains. The emergence of preservatives and new methods of food processing and storage has negatively impacted health, contributing to the rise of numerous chronic conditions.

Diseases Linked to Poor Nutrition

Unhealthy eating habits are directly linked to diseases such as diabetes, obesity, cardiovascular conditions, food intolerances, gastric ulcers, irritable bowel syndrome, and constipation,  which are becomingincreasingly common. Many of these illnesses can be prevented by following essential dietary guidelines, including regular meals and avoiding bad food combinations.

Guidelines for a Healthy Diet

Main Meals and Snacks:

• Breakfast: between 7:00 and 9:00 AM
• Snack 1: around 11:00 AM
• Lunch: between 1:00 and 2:00 PM
• Snack 2: around 5:00 PM
• Dinner: before 8:00 PM

Recommended snacks include dairy products (such as milk or plain yogurt with low fat content, around 200 ml), fruits, or vegetables. Yogurt with 2.8%-3% fat content is ideal as a healthy snack.

Dairy Consumption

• Milk is the main source of calcium, essential for healthy teeth and bones. One glass of milk per day is recommended to meet daily calcium needs.
• Yogurt supports digestion and boosts immunity thanks to its beneficial bacteria. It is also easier to digest than milk and contributes to a healthy immune system.
• If you’re on a diet, choose low-fat fresh cheeses (with a maximum of 3% fat).

Other Recommendations:

• Drink 2 to 2.5 liters of liquids per day, preferably still water, herbal teas or natural juices with no added sugar.
• Avoid overeating of processed cheese or feta, and instead choose low-fat cheeses or plain yogurts.
• Avoid combining large portions of starchy foods (such as potatoes, rice, pasta, bread, peas or beans) with meat (even lean meat). These can be combined only with vegetables or cheese (like telemea), or added to salads.
• Avoid fried foods; choose baking, grilling, steaming or boiling as healthier cooking methods.
• Eat lean meats (such as chicken, turkey, lean beef, or fish) and limit pork and lamb.
• Eat more fresh fruits and vegetables and limit chicken egg consumption. Quail eggs can be a healthier alternative due to their lower cholesterol content.

Conclusion:

By following a balanced diet rich in dairy, fiber, and natural ingredients, we can prevent many of the health issues caused by poor nutrition. A healthy diet not only improves long-term well-being but also helps maintain an ideal weight and prevents chronic diseases.