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How to eat right Current recommendations
Topic of proper nutrition is probably one of the most controversial topics in science and media. Of course, it is quite normal for scientists to change their opinions in the light of new research, but nutritional science is characterized by particular volatility and contradictions. Additionally, the situation is worsened by media interference, which present any new study as a breakthrough and the only true, without trying to go into its essence and analyze the results, comparing with other studies. Trying to understand how to eat right - you can read gigabytes of articles, but still remain unhealthy and eat strange things! Therefore, I will try to give the most accurate representation of the principles of proper nutrition from my point of view. But, this is not a guide on how to lose weight. It's about how to eat in a way that minimizes the risk of unpleasant diseases in the future and, in general, live longer. Losing weight will be more of a pleasant side effect if you decide to change your eating pattern and make it more proper. How do scientists draw conclusions about the benefits-harms of a substance/product or eating pattern? First, individual studies are conducted and articles are published on them. Then experts select and analyze all available articles on a certain topic and draw a conclusion, for example, about the effectiveness of a drug or the harm of a certain substance. This is called a systematic review. The results of studies can also be analyzed quantitatively, this is called a meta-analysis. To date, meta-analyses are probably the most reliable of all possible ways to obtain information about the hypothesis being tested. The foundation of a healthy diet is vegetables and fruits. Vegetables and fruits are not only a source of energy and nutrients. They provide us with fiber, which reduces the risk of heart disease, obesity, diabetes and other pathologies. They contain vitamins, minerals and active ingredients that function as antioxidants, phytoestr