A healthy diet in fats is the key to maintaining a healthy body. This is stated by the World Health Organization (WHO). “A healthy diet helps protect us from malnutrition in all its forms, as well as non-communicable diseases, including diabetes, heart disease, stroke and cancer.”
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Peanut butter is high in heart-healthy fats and is a good source of protein, which can be helpful for vegetarians who want to include more protein in their diets. Two tablespoons contain 8 grams of protein and between 2 and 3 grams of fiber. pic.twitter.com/z585OT8xTI– TCS NEWS (@tcsnoticias) August 13, 2020
Experts at the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research, point out that it is very important to choose healthy fats to maintain a healthy heart. On this, it states the following:
Fats that are recommended to include:
- Olive oil
- Canola oil
- Vegetable and nut oil
- Margarine, no trans fat
- Cholesterol-lowering margarine, such as Benecol, Promise Activ, or Smart Balance
- Nuts, seeds
- avocado
- Fats that are recommended to limit:
- Butter
- Butter
- bacon grease
- Thick sauce
- milk cream sauce
- Dairy-free milk replacer
- hydrogenated margarine and shortening
- Cocoa butter, found in chocolate
- Coconut, palm, cotton and palm kernel oils
The health entity points out an example of a menu for one day, with the main meals. It should be noted that it works as a reference and that each person should consult a nutritionist to receive the appropriate professional advice, according to their nutritional needs.
Breakfast
- 1 cup plain cooked oats, topped with 1 tablespoon chopped walnuts and 1 teaspoon cinnamon
- 1 banana
- 1 cup skim milk
Lunch
- 1 cup low-fat (1% or less) plain yogurt with 1 teaspoon flaxseed
- 1/2 cup canned peach halves, with juice
- 5 toasted crackers
- 1 cup raw broccoli and cauliflower
- 2 tablespoons low-fat, plain, or vegetable-flavored cream cheese (for spreading on crackers or as a dip for vegetables)
- Carbonated water
Cena
- 4 ounces (113 g) salmon
- 1/2 cup of kidney beans (green beans, string beans) with 1 tablespoon of toasted almonds
- 2 cups mixed leafy greens
- 2 tablespoons low-fat dressing
- 1 tablespoon sunflower seeds
- 1 cup skim milk
- 1 small orange
Refreshment
- 1 cup skim milk
- 9 cookies
- Fruits and some vegetables are high in fiber.
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Source: Refer to international media
