A correct choice of the foods we eat directly influences our health and well-being today and in the future
It is not in vain the saying “you are what you eat”. Healthy eating is key to good health and well-being. Food directly influences your body, your mind and your spirit. Good nutrition leads to the unity, balance and harmony of being. This leads to physical, mental and spiritual health and well-being (energy levels), better quality of life, more positive and open-minded mood, as well as an ideal weight.
It is proven that a healthy, balanced diet that covers the nutritional requirements necessary for the proper functioning of the body helps prevent the risk of many diseases. Good health starts with a healthy diet. Healthy eating is sufficient in energy and nutrients, balanced, varied and adapted to physiology.
A HEALTHY EAT
IMPROVEMENT the functioning of the immune system, a very important point to be able to prevent and fight COVID-19 and other diseases. Blood pressure management. Humor. The memory.
MAINTENANCE strong muscles and healthy skin.
HELP to lose weight or stay at an ideal weight. To balance blood cholesterol levels. To maintain strong bones and dental health.
CUT DOWN stress. The risk of cancer.
CONTRIBUTE in the management and control of blood sugar and complications of diabetes. To have a better restful sleep.
PLANNED cardiovascular diseases.
Improve eating habits with small changes
To be healthy, feel good and have high energy levels it is necessary to follow a healthy lifestyle, which is based on a healthy diet, balanced, with the necessary nutrients according to age, sex , height and physical activity.
To get a good diet, we need to start by working on our eating habits. It is best to start with several small changes. Good habits are what make up a healthy lifestyle. A healthy lifestyle is the basis and way to decrease the chances of acquiring diseases in our adulthood. For this reason, it is very important to create and establish correct and healthy eating habits from a very early age. Childhood is the best age to educate and introduce in this kind of food and life.
It is proven that poor eating habits or poor nutrition (a poor diet, low in macro and micronutrients) contribute to obesity, type 2 diabetes, cardiovascular disease, osteoporosis and certain types of cancer.
In a balanced diet the nutritional requirements should be distributed approximately as follows: 20%, protein (especially of vegetable origin, and if it is animal, preferably fish, in smaller quantities, red, low in fat); 25%, fat (most should be polyunsaturated and unsaturated fats) and 55%, carbohydrates (mostly should be complex carbohydrates). Vitamins, minerals, fiber, as well as water, are key nutrients in our daily diet.
Fiber is essential in a healthy diet
A healthy diet should be based on a very high and varied intake of both fruits and vegetables, then grains, legumes, starches, good fat, and animal protein, low in fat. Vitamins and minerals are essential, as they have thousands of properties that help prevent many disorders and diseases. Consumption of processed foods containing any of the three white powders should be avoided: sugar, salt and flour.
Fiber helps lower blood glucose levels, the risk of cardiovascular disease, weight loss, regulating hunger, gastrointestinal movements and constipation, among other things. It is recommended to make between 4 and 6 meals a day.
The ideal is breakfast, lunch, dinner and two small snacks. Breakfast should provide approximately 25% of your total daily calories; lunch, the Nutritional requirements for a good balanced diet: 20% protein of vegetable origin and, if animal, preferably fish; 25% polyunsaturated fat and unsaturated fats and 55% carbohydrates 40%. These two should be the meals with the highest caloric intake, and dinner, a lower contribution with 10%. Mid-morning snack, 5%, and afternoon snack, 20%. We don’t have to skip breakfast.
Not to forget: water
Drinking plenty of water is very important. We should try to drink a glass of water as soon as we woke up, then several glasses of water between meals and drink little water during breakfast, lunch and dinner. Hydrating ourselves before bed is essential.
Planning the meals of the week or preparing a weekly menu is a tip that will help you get organized and be able to meet your goal. Make a market list and don’t go shopping hungry. Always keep healthy snacks on hand such as fruits, peanuts, almonds. Limit meals away from home. Homemade food is always the healthiest and best option.
It is important to note that the way you cook food drastically influences your health. The healthiest way to prepare food is by baking, steaming or grilling. Choose baked potatoes instead of chips. Eat whole fruits, not juices. Eat popcorn instead of chips. Choose healthy oils such as olive oil, canola oil, etc. Pay attention to the portions.
It is best to visit a nutritionist to develop a healthy, balanced diet, according to the specific needs and condition of each person.
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