{"id":4574,"date":"2024-12-08T16:55:50","date_gmt":"2024-12-08T14:55:50","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=4574"},"modified":"2024-12-08T16:55:50","modified_gmt":"2024-12-08T14:55:50","slug":"how-to-start-eating-healthier","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/en\/how-to-start-eating-healthier\/","title":{"rendered":"How to start eating healthier?"},"content":{"rendered":"<p><strong>Adopting healthy eating habits is the most effective way to prevent the main diseases that cause premature death (cardiovascular diseases, cancer, diabetes).<\/strong><\/p>\n<p>The goal of a diet, or nutritional regimen, is to ensure the availability of nutrients necessary for the body, taking into account both the person&#039;s health status and taste preferences.<\/p>\n<div class=\"box-content\">\n<p>Controversial and misleading fad diets that offer quick fixes do not meet the aforementioned requirements and may even be dangerous.<\/p>\n<p>Follow these simple guidelines to adopt a healthy diet:<\/p>\n<ul>\n<li>eat at least 2 servings of fruit\/berries and 3 servings of vegetables every day (min. 500g total);<\/li>\n<li>choose a variety of vegetables to get all the necessary vitamins, don&#039;t limit yourself to just the usual ones;<\/li>\n<li>minimize foods containing bad cholesterol, starting with red meat;<\/li>\n<li>reduce sugar consumption first at the expense of sweet drinks \u2013 juices, soft drinks;<\/li>\n<li>monitor your salt intake: salt contains sodium, an excess of which causes high blood pressure and heart disease;<\/li>\n<li>eat fish \u2013 salmon, trout and tuna, which contain omega-3 fatty acids, vitamin D and essential minerals;<\/li>\n<li>use olive oil instead of butter when cooking;<\/li>\n<li>When buying ready-made foods, read the nutrition labels for cholesterol, salt, and calorie content and make the best choice.<\/li>\n<\/ul>\n<p><em>Source: <\/em><a title=\"\" href=\"https:\/\/www.adventisthealth.org\/services\/nutrition\/\" data-original-title=\"\">https:\/\/www.adventisthealth.org\/services\/nutrition\/<\/a><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Developing healthy eating habits is the most effective way to prevent the main diseases that cause premature death (cardiovascular diseases, cancer, diabetes). The goal of a diet, or eating pattern, is to ensure the availability of nutrients necessary for the body, taking into account both the person&#039;s health status and taste preferences. A quick fix is offered by contradictory and misleading information\u2026<\/p>","protected":false},"author":16,"featured_media":4575,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94,96,93],"tags":[63,139,156,62],"class_list":["post-4574","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fuusiline-tervis","category-tervis","category-toitumine","tag-elustiil","tag-fuusiline-tervis","tag-tervis","tag-toitumine","entry","has-media"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kuidas alustada tervislikumalt toitumist? - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Dieedi eesm\u00e4rk on tagada kehale vajalike toitainete k\u00e4ttesaadavus, arvestades seejuures nii isiku terviseseisundi kui maitse-eelistustega.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/terveelukeskus.ee\/en\/how-to-start-eating-healthier\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kuidas alustada tervislikumalt toitumist? - Terve Elu Keskus\" \/>\n<meta property=\"og:description\" content=\"Dieedi eesm\u00e4rk on tagada kehale vajalike toitainete k\u00e4ttesaadavus, arvestades seejuures nii isiku terviseseisundi kui maitse-eelistustega.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/terveelukeskus.ee\/en\/how-to-start-eating-healthier\/\" \/>\n<meta property=\"og:site_name\" content=\"Terve Elu Keskus\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/terveelukeskus\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-12-08T14:55:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/plate-salmon-with-herbs-spices-it.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1691\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/kuidas-alustada-tervislikumalt-toitumist\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/kuidas-alustada-tervislikumalt-toitumist\\\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#\\\/schema\\\/person\\\/2adee629a7d49e6dbc754f4c364f9a9a\"},\"headline\":\"Kuidas alustada tervislikumalt toitumist?\",\"datePublished\":\"2024-12-08T14:55:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/kuidas-alustada-tervislikumalt-toitumist\\\/\"},\"wordCount\":187,\"publisher\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/kuidas-alustada-tervislikumalt-toitumist\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/terveelukeskus.ee\\\/wp-content\\\/uploads\\\/2024\\\/12\\\/plate-salmon-with-herbs-spices-it.jpg\",\"keywords\":[\"elustiil\",\"f\u00fc\u00fcsiline tervis\",\"tervis\",\"toitumine\"],\"articleSection\":[\"F\u00fc\u00fcsiline tervis\",\"Tervis\",\"Toitumine\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/kuidas-alustada-tervislikumalt-toitumist\\\/\",\"url\":\"https:\\\/\\\/terveelukeskus.ee\\\/kuidas-alustada-tervislikumalt-toitumist\\\/\",\"name\":\"Kuidas alustada tervislikumalt toitumist? - Terve Elu Keskus\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/kuidas-alustada-tervislikumalt-toitumist\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/kuidas-alustada-tervislikumalt-toitumist\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/terveelukeskus.ee\\\/wp-content\\\/uploads\\\/2024\\\/12\\\/plate-salmon-with-herbs-spices-it.jpg\",\"datePublished\":\"2024-12-08T14:55:50+00:00\",\"description\":\"Dieedi eesm\u00e4rk on tagada kehale vajalike toitainete k\u00e4ttesaadavus, arvestades seejuures nii isiku terviseseisundi kui maitse-eelistustega.\u00a0\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/terveelukeskus.ee\\\/kuidas-alustada-tervislikumalt-toitumist\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/kuidas-alustada-tervislikumalt-toitumist\\\/#primaryimage\",\"url\":\"https:\\\/\\\/terveelukeskus.ee\\\/wp-content\\\/uploads\\\/2024\\\/12\\\/plate-salmon-with-herbs-spices-it.jpg\",\"contentUrl\":\"https:\\\/\\\/terveelukeskus.ee\\\/wp-content\\\/uploads\\\/2024\\\/12\\\/plate-salmon-with-herbs-spices-it.jpg\",\"width\":1920,\"height\":1691},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#website\",\"url\":\"https:\\\/\\\/terveelukeskus.ee\\\/\",\"name\":\"Terve Elu Keskus\",\"description\":\"Terves kehas terve vaim!\",\"publisher\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/terveelukeskus.ee\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#organization\",\"name\":\"Terve Elu Keskus\",\"url\":\"https:\\\/\\\/terveelukeskus.ee\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/terveelukeskus.ee\\\/wp-content\\\/uploads\\\/2019\\\/09\\\/TEK_logo_v\u00e4rviline.png\",\"contentUrl\":\"https:\\\/\\\/terveelukeskus.ee\\\/wp-content\\\/uploads\\\/2019\\\/09\\\/TEK_logo_v\u00e4rviline.png\",\"width\":3709,\"height\":864,\"caption\":\"Terve Elu Keskus\"},\"image\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/terveelukeskus\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#\\\/schema\\\/person\\\/2adee629a7d49e6dbc754f4c364f9a9a\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/476ced2eac9ccd387a4f8c4073818e11c0bff4e7f86644846fb6a46cf134e475?s=96&d=retro&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/476ced2eac9ccd387a4f8c4073818e11c0bff4e7f86644846fb6a46cf134e475?s=96&d=retro&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/476ced2eac9ccd387a4f8c4073818e11c0bff4e7f86644846fb6a46cf134e475?s=96&d=retro&r=g\",\"caption\":\"admin\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to start eating healthier? - Healthy Life Center","description":"The goal of the diet is to ensure the availability of nutrients necessary for the body, taking into account both the person&#039;s health status and taste preferences.\u00a0","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/terveelukeskus.ee\/en\/how-to-start-eating-healthier\/","og_locale":"en_US","og_type":"article","og_title":"Kuidas alustada tervislikumalt toitumist? - Terve Elu Keskus","og_description":"Dieedi eesm\u00e4rk on tagada kehale vajalike toitainete k\u00e4ttesaadavus, arvestades seejuures nii isiku terviseseisundi kui maitse-eelistustega.\u00a0","og_url":"https:\/\/terveelukeskus.ee\/en\/how-to-start-eating-healthier\/","og_site_name":"Terve Elu Keskus","article_publisher":"https:\/\/www.facebook.com\/terveelukeskus\/","article_published_time":"2024-12-08T14:55:50+00:00","og_image":[{"width":1920,"height":1691,"url":"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/plate-salmon-with-herbs-spices-it.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/terveelukeskus.ee\/kuidas-alustada-tervislikumalt-toitumist\/#article","isPartOf":{"@id":"https:\/\/terveelukeskus.ee\/kuidas-alustada-tervislikumalt-toitumist\/"},"author":{"name":"admin","@id":"https:\/\/terveelukeskus.ee\/#\/schema\/person\/2adee629a7d49e6dbc754f4c364f9a9a"},"headline":"Kuidas alustada tervislikumalt toitumist?","datePublished":"2024-12-08T14:55:50+00:00","mainEntityOfPage":{"@id":"https:\/\/terveelukeskus.ee\/kuidas-alustada-tervislikumalt-toitumist\/"},"wordCount":187,"publisher":{"@id":"https:\/\/terveelukeskus.ee\/#organization"},"image":{"@id":"https:\/\/terveelukeskus.ee\/kuidas-alustada-tervislikumalt-toitumist\/#primaryimage"},"thumbnailUrl":"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/plate-salmon-with-herbs-spices-it.jpg","keywords":["elustiil","f\u00fc\u00fcsiline tervis","tervis","toitumine"],"articleSection":["F\u00fc\u00fcsiline tervis","Tervis","Toitumine"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/terveelukeskus.ee\/kuidas-alustada-tervislikumalt-toitumist\/","url":"https:\/\/terveelukeskus.ee\/kuidas-alustada-tervislikumalt-toitumist\/","name":"How to start eating healthier? - Healthy Life Center","isPartOf":{"@id":"https:\/\/terveelukeskus.ee\/#website"},"primaryImageOfPage":{"@id":"https:\/\/terveelukeskus.ee\/kuidas-alustada-tervislikumalt-toitumist\/#primaryimage"},"image":{"@id":"https:\/\/terveelukeskus.ee\/kuidas-alustada-tervislikumalt-toitumist\/#primaryimage"},"thumbnailUrl":"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/plate-salmon-with-herbs-spices-it.jpg","datePublished":"2024-12-08T14:55:50+00:00","description":"The goal of the diet is to ensure the availability of nutrients necessary for the body, taking into account both the person&#039;s health status and taste preferences.\u00a0","inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/terveelukeskus.ee\/kuidas-alustada-tervislikumalt-toitumist\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/terveelukeskus.ee\/kuidas-alustada-tervislikumalt-toitumist\/#primaryimage","url":"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/plate-salmon-with-herbs-spices-it.jpg","contentUrl":"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/plate-salmon-with-herbs-spices-it.jpg","width":1920,"height":1691},{"@type":"WebSite","@id":"https:\/\/terveelukeskus.ee\/#website","url":"https:\/\/terveelukeskus.ee\/","name":"Healthy Life Center","description":"A healthy mind in a healthy body!","publisher":{"@id":"https:\/\/terveelukeskus.ee\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/terveelukeskus.ee\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/terveelukeskus.ee\/#organization","name":"Healthy Life Center","url":"https:\/\/terveelukeskus.ee\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/terveelukeskus.ee\/#\/schema\/logo\/image\/","url":"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2019\/09\/TEK_logo_v\u00e4rviline.png","contentUrl":"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2019\/09\/TEK_logo_v\u00e4rviline.png","width":3709,"height":864,"caption":"Terve Elu Keskus"},"image":{"@id":"https:\/\/terveelukeskus.ee\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/terveelukeskus\/"]},{"@type":"Person","@id":"https:\/\/terveelukeskus.ee\/#\/schema\/person\/2adee629a7d49e6dbc754f4c364f9a9a","name":"admin","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/476ced2eac9ccd387a4f8c4073818e11c0bff4e7f86644846fb6a46cf134e475?s=96&d=retro&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/476ced2eac9ccd387a4f8c4073818e11c0bff4e7f86644846fb6a46cf134e475?s=96&d=retro&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/476ced2eac9ccd387a4f8c4073818e11c0bff4e7f86644846fb6a46cf134e475?s=96&d=retro&r=g","caption":"admin"}}]}},"_links":{"self":[{"href":"https:\/\/terveelukeskus.ee\/en\/wp-json\/wp\/v2\/posts\/4574","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/terveelukeskus.ee\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/terveelukeskus.ee\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/terveelukeskus.ee\/en\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/terveelukeskus.ee\/en\/wp-json\/wp\/v2\/comments?post=4574"}],"version-history":[{"count":1,"href":"https:\/\/terveelukeskus.ee\/en\/wp-json\/wp\/v2\/posts\/4574\/revisions"}],"predecessor-version":[{"id":4576,"href":"https:\/\/terveelukeskus.ee\/en\/wp-json\/wp\/v2\/posts\/4574\/revisions\/4576"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/terveelukeskus.ee\/en\/wp-json\/wp\/v2\/media\/4575"}],"wp:attachment":[{"href":"https:\/\/terveelukeskus.ee\/en\/wp-json\/wp\/v2\/media?parent=4574"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/terveelukeskus.ee\/en\/wp-json\/wp\/v2\/categories?post=4574"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/terveelukeskus.ee\/en\/wp-json\/wp\/v2\/tags?post=4574"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}