Nutrition Expert Explains the Simple Eating Rule That Keeps You Full and Healthy

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Physician Tatyana Ilyukhina has stated that there is one golden rule that should guide every meal. She shared its essence with Russians in her Telegram channel.

Half the Plate Should Be Vegetables

According to Ilyukhina, every meal must include vegetables, and they should fill half of the plate. It is also essential to consume protein, which can be obtained from meat, fish, poultry, or cottage cheese, the doctor emphasized.

Carbohydrates Only in First Half of the Day

As for carbohydrates, she noted that they are necessary because they increase energy levels, but advised eating them exclusively during the first half of the day.

Do Not Forget About Fiber

In conclusion, Ilyukhina urged people not to forget about fiber, which is found, for instance, in greens, flax seeds, and bran, as it has a positive effect on digestion and provides long-lasting satiety.