The body is a living mechanism that operates according to circadian biorhythms, following which the hormonal, nervous, and digestive systems function. Rational nutrition means moderation in food intake, balance, and regularity. Eating rationally and in the proper portions promotes the ability to complete essential daily tasks. (Koutaki et al., 2021). Therefore, it is vital to comprehend the importance of a well-balanced diet because it:
- Regulates the timing of meals and the number of nutrients that come with the food. With normal digestion and a balanced diet, the appetite will prevent overeating;
- Prepares the digestive tract by increasing the production of saliva and gastric juice. Food is better absorbed by the body, avoiding discomfort or heaviness.
Moreover, circadian rhythms play a direct role in digestive processes. Starting at 5 a.m., the levels of various hormones in the blood rise, contributing to early awakening, and gastric juice production increases. Stomach activity continues until 10 p.m., after which the secretion of enzymes slows down, and the body prepares to sleep (Cena & Calder, 2020). That is why the first step is to have dinner at least 2-3 hours before bed, and breakfast one hour after waking up. Furthermore, three simple steps should be followed:
- In a day, for normal metabolism, it is necessary to eat at least in four daily intervals of 3-4 hours. It is optimal to stick to five meals a day;
- Two breakfasts, lunch, noon, and dinner, should include a complex of FWS (proteins, fats, and carbohydrates) to fill all the body’s needs. These groups of foods should be on the daily menu, with half of the portion devoted to proteins and whole grains, while the other, to vegetables and fruits.
- Distribute servings throughout the day, the most significant portion sizes should be for the first breakfast and lunch. The volume of meals can reach 300-400 grams and, at other times, 150-250 grams.
Eating and sleeping habits are essential to a healthy lifestyle. It is enough to make a daily schedule and follow the plan of meals for a week for the body to readjust to a new rhythm. The plan does not contain categorical appeals to stop consuming certain types of food or nutrients or, on the contrary, suggest only one kind of food. The essence of the recommendations is a balanced diet which presumes eating on specific time in proper portions.
References
Cena, H., & Calder, P. C. (2020). Defining a healthy diet: evidence for the role of contemporary dietary patterns in health and disease.Nutrients, 12(2), 334. Web.
Koutaki, D., Michos, A., Bacopoulou, F., & Charmandari, E. (2021). The emerging role of Sfrp5 and Wnt5a in the pathogenesis of obesity: implications for a healthy diet and lifestyle.Nutrients, 13(7), 2459. Web.