1) Eat as many different foods as possible, most of which are of plant origin
2) Eat bread and cereal products several times a day
3) Eat fresh vegetables and fruits several times a day every day. Preferably grown in the area of residence. The daily intake of vegetables and fruits should be at least 500 g
4) Moderate daily physical activity is necessary
5) The daily fat intake should not exceed 30%, while vegetable fats are preferable. Replace fatty meat and meat products with lean meat, poultry, fish or legumes
6) Daily consume milk and dairy products with low fat and salt content (cottage cheese, cheese, yogurt)
7)Limit sugar consumption: sweets, confectionery, sugary drinks
8) Consume no more than 1 teaspoon (6 g) of salt per day. Replace table salt with iodized
9) Limit alcohol consumption
10) Avoid frying. Optimal cooking – steamed, in a microwave oven, cooking, baking, grilling.
11)Ensure the safety of cooking. Cooked food should be stored in the refrigerator, and it is better to eat it fresh
12) The intervals between meals should be 3.5-4 hours. The last meal should be 2.5-3 hours before bedtime. The interval between food intake and fluid intake should be 0.5-1 hour