15 Quick Tips for Optimal Nutrition!

29 Jul

1. Start your day with a serving of fresh seasonal fruit and a glass of juice. Why?

To encourage and support the urination and elimination of toxins and by-products from the body.

2. When to eat fruit?

In the morning as your first meal!

The fruit should be eaten 1/2 – 1 hour before the main meal or 3 hours after lunch! Why? Fruits are easily digestible and if eaten immediately after a meal rot in the food we consumed.

3. Fruits can be eaten in the evening, but in the morning you should not eat heavy and long-lasting digestible foods as your first meal. Why?

Our organism has a cyclical structure.

1. From 4-5 o’clock in the morning until 12 o’clock it is cleansed of all by-products and toxins.

2. From 12 o’clock to 8 o’clock the organism receives food.

3. From 8 pm to 4-5 am, our body uses the food and nutrients taken from it.

4. Do not consume concentrated protein (meat, poultry, fish) in the same meal with concentrated carbohydrates (pasta, rice, potatoes). Why?


Scientists have found that taking them in the same meal cancels each other and their overall effect is weaker. For example, eat fish, meat or poultry with a serving of salad, and at the same time consume pasta, rice or potatoes with copious amounts of salad!

5. Eat balanced (biologically effective) daily meals every day. Why?

In order to enter the body through nutrients through the necessary nutrients – proteins, carbohydrates, unsaturated fats, fluid!

6. When should you take your last daily meal and why?

At least 3-4 hours before bedtime, to minimize the burden on the body at bedtime and rest!

7. In the preparation of meals, the so-called cold – pressed oils, such as olive, sunflower, soybean oil. Why?

Because these oils are a great source of desirable unsaturated fatty acids, which are essential for the body.

8. Divide your body weight by 8 and you will get the number of glasses of fluid (2 dcl) you need to drink each day. (If your body weight is 72 kg, this means you will drink 9×2 dcl, 1 l and 800.

Watch your urine if it is light and transparent, it is a sign that you are drinking enough liquid. If your urine is a thick yellow color, urgently start drinking at least 1.5-2 liters of fluid daily!

9. Make sure you consume enough, but not too much (not more than 25g) fibers from different sources! Eat pasta, rice, potatoes and fruit! Why?


Fiber protects the heart muscle, makes the digestive system healthy, maintains optimal body weight and desirable cholesterol, prevents high blood pressure and diabetes, and veins and bowel disease.

10. Eat preferably fresh (not frozen), seasonal from our climate, naturally grown without pesticides and fertilizers!

11. Drink fresh milk (not permanent, it’s full of chemicals) and fermented dairy products: kefir, acidophilus, probiotics and whey.

12. Eat fish at least twice a week as it is easily digestible and is a rich source of unsaturated fatty acids, essential fats, minerals and vitamins.

13. Supplement daily with suggested doses of Vitamin C, E, Vitamin Complex, and minerals and oligoelements. Why?

Because older people find it difficult to absorb all the micronutrients they need from food.

14. Be sure to be moderately physically active daily – hiking, biking, swimming, exercising, or exercising.


15. Strive to spread comfort and a positive attitude in your family, your neighborhood, and your environment. You will avoid stress and, above all, maintain your health.