2023-05-02 20:53:32
A healthy and balanced diet will allow you to have a full life and reduce the chances of noncommunicable diseases, including diabetes, heart disease, stroke and cancer, according to the World Health Organization (WHO). Likewise, caloric intake must be balanced with caloric expenditure and thus avoid being overweight which is one of the ills suffered by millions of people in the world.
A correct diet together with physical exercise keeps our body fit and healthy. There is no food that contains all the nutrients or that is essential, likewise, there is no magic food that helps you lose weight out of nowhere. To establish a balanced diet it is necessary to balance all foods to adequately nourish the body.
According to the Dietary Guidelines for Americans 2020-2025, a plan for healthy nutrition should be composed as follows:
- Must have fruits, vegetables, whole grains, fat-free or low-fat milk and dairy products
- Includes a variety of protein foods such as seafood, lean meats, eggs, legumes (beans and peas), soy products, nuts, and seeds
- Reduce in little amount of saturated fats, fats trans, cholesterol, salt (sodium) and added sugars
“It has to be balanced and provide the daily needs of both macronutrients and macronutrients. In addition, it must adjust to the human biorhythm, providing more energetic foods (carbohydrates) in the daytime period of activity, and more structural (proteins and healthy fats) in the night repair period”indicated Rubén Bravo, director of the Department of Naturopathy and Nutrition of the European Medical Institute of Obesity (IMEO).
How to get a balanced diet?
Caring for food and knowing what we are eating grows every day in people, many seek to implement foods from the food pyramid groups and reduce, as much as possible, the meals that you provide more calories what energysuch as sweets, processed foods, sodas and junk food.
Here are some rabbits that will help you not to increase calories abruptly and maintain a healthy weight:
- Consume daily vegetables, vegetables, cereals, bread and potatoes.
- Eat fresh fruit (which has a high fiber value) every day and if it is with the peel (edible ones), better.
- Consume menestras at least 2 times a week for its high iron value.
- Take olive oil as the main fat in the diet, both for cooking and for dressing.
- Drink low-fat milk or yogurt or cheese daily. Calcium intake is essential to promote bone mineralization and prevent osteoporosis.
- Eat fish 3 times a week, either white or blue.
- Choose lean meat (without much fat) and eat it 2 or 3 times a week. Red meat, sausages and bacon only a couple of times a month.
- Do not abuse salt or salty foods. Use garlic, onion, vinegar, lemon, or herbs for seasoning as an alternative to salt.
- Do not abuse alcoholic beverages. You can have between one and two glasses of red wine a day at different meals.
- Drink between 2 to 3 liters of water a day.
How to have a balanced and healthy plate?
To have a balanced diet, the plate must be divided into three parts according to the nutritional value of each type of food. The first corresponds to half the plate and is intended for the vegetables and fruit. The two remaining parts are formed, on the one hand, by protein foods, among which fish, lean meats (chicken or turkey), beans and nuts stand out. Finally, the other side should be made up of whole grains, limiting the consumption of artificial ones. They also recalled that the type of carbohydrates eaten is more important than the quantity.
To this formula you can add oils from healthy plants, such as olive oil, and avoid partially hydrogenated oils, which contain unhealthy trans fats for the body. As for drinks, Harvard experts point out the importance of drinking at least 1.5 liters of water a day. Coffee and tea can also be consumed moderately and naturally with little sugar. Finally, sugary drinks should be occasional and dairy products to one or two servings a day.
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