Tips for healthy eating - Health

Tips for healthy eating

A good diet can reduce many diseases.

When a new year begins, opting for a healthy diet is the best option.  the purposes to improve our body and mind increasing more and more : losing weight, doing sports or quitting smoking become priorities and fundamental objectives. It is time to consider that it is also essential to eat in a healthier way. A balanced diet allows us to reduce and avoid many illnesses, it makes the mind more agile and helps us to lead a more gratifying and fulfilling life. You have twelve months to fill them with life, enjoy them!

  • The Importance of breakfast.

For a healthy diet, eating early in the day not only helps our organism, but is also vital to keep our mind active. Numerous scientific studies show, for example, that children who go to school without breakfast show a decrease in their maximum physical capacity, resistance to effort, muscular strength, and ability to concentrate and learn.

  • Five meals per day.

For a healthy diet, nutritionists recommend eating four to five meals a day to be healthy and avoid large meals. To do this, it is advisable to reduce the quantities in each of the daily intakes; it is the best way to maintain a constant and balanced diet.

A rich breakfast is recommended for a healthy diet first thing in the morning, a light snack such as a piece of fruit at midday, a balanced lunch, a light afternoon snack and a light dinner. It is important to have a light dinner in the evening, as the need for energy is lower. In addition, the metabolism works more slowly, making digestion heavier.

  • two liters of water.

Water is the source of life: 60% of our body is composed of this element. In addition, the water we consume brings with it other vital substances, such as mineral salts that are extremely important in various biochemical processes. Thus, when we drink it, we can ingest magnesium, calcium or even chlorine.

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It is important to drink between 2 and 3 liters of water a day, which is equivalent to 8 glasses a day, to “replace” the amount of water we lose during the day, either through sweat, breathing or urine. Intake should be increased in the following situations: physical exercise, high temperatures, feverish conditions, advanced age.

  • four or five  pieces of fruits and vegetables.

A healthy diet is one that includes four to five pieces of fruits and vegetables a day, which can be alternated at breakfast, lunch and dinner. These foods are light, healthy and rich in vitamins, minerals and antioxidants. The Spanish population consumes about 500 gr. per day on average, according to WHO data for 2003, of which more than half corresponds to fruits.

  • Mediterranean diet.

The diet of the Spanish as an example responds to what is considered the Mediterranean diet, synonymous with a “prudent” and healthy diet in the light of the latest studies on the diet-health relationship and taking into account the life expectancy of the Spanish population, one of the highest in the world. and It consists of a high consumption of vegetables, fruits, cereals and legumes and moderate consumption of dairy products and meats; and, depending on the geographical area, of fish and olive oil and a moderate intake of alcohol, mainly in the form of wine.

  • Nutrients.

According to the Nutrition Foundation, the diet must comply with these three rules: varied, moderate and balanced. Vital functions depend on the supply of nutrients, which must be administered in the diet.

-Carbohydrates: they must be ingested every day. The consumption of sugars and sweets should be moderate.

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-Fiber: although it is not an energetic or plastic nutrient, it intervenes effectively in the digestive processes.

-Lipids: fats are basic in our diet… the problem lies in their excessive consumption. The fat that contains the foods, and the one that we use in their preparation, contribute in a decisive way in their texture, aroma and taste. As a preventive measure in the development of cardiovascular diseases, it is recommended that the fat content in the diet should not exceed 30% of the total calories ingested.

-Proteins: protein requirements
as they are not stored. In our diet, and not only meats, dairy products, fish and eggs provide them.Rather Cereals and their derivatives, together with legumes, have an important role as a source of proteins.

-Vitamins: The requirements of water-soluble vitamins are almost daily, since they are not stored. Diets poor in fat are also poor in insoluble vitamins. In healthy individuals, a balanced diet is sufficient to cover their vitamin needs, and pharmacological supplements are unnecessary.

  •  How to achieve a balanced diet?

The consumption of the following foods is recommended:

-6 to 11 servings of foods from the cereal group (rice, pasta, bread, preferring wholemeal) or potatoes.

-From 3 to 5 servings of vegetables.

-From 2 to 4 servings of fruit (some citrus fruit is recommended).

-From 3 to 4 servings of dairy products (preferably skimmed).

-From 2 to 3 servings of meat or meat equivalents; fish, eggs, legumes.

-From 30 – 40 gr. of fat, mainly olive or seed oil.

Sauteed vegetables
Cream of zucchini and leek soup
Cucumber soup
Tagliatelle with vegetables and chicken
Brown rice with vegetables
Baked chicken
Baked salmon
Hake medallions en papillae
Fruit salad
Fruit tart

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You may also be interested in: Recipes to eat balanced meals; Recipes to reduce cholesterol (I) and Recipes to reduce cholesterol II.