Dr. Yelena Solomatina, a nutrition expert, emphasizes the importance of every individual controlling the amount of food they consume.
According to her, for example, salads and nuts are both beneficial for health, but they differ significantly in calorie content—just like meat and vegetables. She explains that the stomach is not limitless and can stretch with any type of food, which leads to the release of more hunger hormones and makes it harder to feel full. Therefore, food portions can be adjusted based on calorie content, portion size, and nutrient density. She offers a simple rule: the portion size of meat or fish should be about the size of one’s palm, taking into account the personal characteristics of each individual.
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The number and size of meals also depend on lifestyle. Some people need frequent small meals, while others may prefer fewer, larger meals. The diet should be adjusted according to physical activity levels.
Additionally, Solomatina points out that perfectly uniform fruits are often chemically treated, whereas irregular fruits, like apples, are generally healthier. A flexible, shiny, and undamaged peel is a sign of fresh fruit, and variety in color is important, as each color provides its own group of antioxidants. She also advises buying locally grown fruits whenever possible.
