Following a healthy diet can be a headache if you don’t know what guidelines to follow and what we should incorporate into the diet, although it depends on our lifestyle.
Noelia López, a nutritionist at Nestlé in Spain, explains that, although success goes through a set of decisions, incorporating a wide variety of foods is the most recommended.
The nutritionist points out that “the more variety we have, the more nutrients we will get from our diet.” Fruits, vegetables and legumes should always be given prominence.
López recalls that you have to “forget the idea that a food has superpowers because no food has all the nutrients.” Read here: What you need to know if you want to be a vegetarian
For this reason, variety, quantities and adequate frequencies are important, according to our lifestyle.
In addition, we must not neglect our social and family life around food, rest and physical activity.
Natural foods, one of the guidelines of healthy eating
One of the key guidelines is the presence of some food groups in our daily menu:
– Vegetables
– Vegetables
– Whole grains
– Fruits
We must forget about the idea that a food has superpowers because no food has all the nutrients”,
Noelia López, nutritionist.
– Dairy or vegetable alternatives to these
– Extra virgin olive oil
– Dry fruits
Recommended portions for each food
The portions depend because each person’s plates are different and are filled differently.
Rice, pasta and quinoa should be consumed in a portion of about 80 grams raw. However, these amounts may vary depending on the physical activity we perform.
If we are sedentary, fewer portions will be needed. On the contrary, if you exercise regularly, you will need a larger portion. Read: The two vitamins you should consume to have more energy
In the case of fruits and vegetables, antioxidant compounds are very interesting for athletes due to vegetable polyphenols, but also for anyone.
For fruit, five servings of fruit and vegetables a day are recommended. A piece of fruit or 125 grams of salad correspond to a serving.
The expert clarifies that “it is not worth taking them in any way, since natural fruit juices do not have the same nutritional benefits as a whole piece of fruit.”
“The amount of fiber is higher in the whole fruit than in the juice and the body absorbs the sugar more slowly when we are chewing the piece. For this reason, we do not usually count homemade fruit juice as a piece of fruit”, he points out.
How should vegetables be cooked?
As explained, five servings of vegetables and fruit should be consumed per day. However, you must eat at least one serving of vegetables without cooking, that is, raw.
In this way, all the vitamins and minerals that are eliminated when cooking it will be used.
If cooking is to be done, culinary techniques should be chosen that prevent nutrient loss such as baking and steaming.
If the vegetables are boiled, the cooking water can be used, since many nutrients are dissolved in it. It may interest you: 4 benefits of eating pineapple every day
What about legumes and other foods?
There are some foods that their recommended consumption is weekly. These are the cases of eggs, legumes, meat and fish, if they are part of our diet.
The recommended consumption of legumes is between 3 and 4 weekly servings in an omnivorous diet, about 80 grams raw each. This would be equivalent to filling a small glass with dried vegetables.
Unlike legumes that we don’t usually get, with meats we go overboard. Four servings of 100 grams a week would be the maximum recommended and it is enough. This is 100 grams that is equivalent to the palm of the hand without counting the fingers.
As explained, five servings of vegetables and fruit should be consumed per day. However, you must eat at least one serving of vegetables without cooking, that is, raw.
If we are consumers of red meat, we should ensure that it is only one of these portions.
On the other hand, fish consumption is similar to meat, but you can eat 4 or 5 servings weekly, including oily fish.
Illustration of the Harvard plate. // Photo: Efe
Tools for healthy eating
Although it may seem complicated to make a menu with all the nutritional requirements, there are tools that make this process a little easier.
The Harvard Plate tool is also useful for calculating amounts and visually seeing how much each food group occupies on a single plate. The nutritionist points out that “there are no drawbacks if two dishes are prepared with this method.” Also read: Did you know that eating healthy is within reach of your pocket?
“The total ratio should be the same. In the first half, vegetables will go with 50%. In one of the rooms, protein foods (25%) and the other 25% foods rich in carbohydrates”, says the expert.
An example of a healthy menu is the cucumber and yogurt salad first. This provides the recommended serving of raw vegetables and yogurt adds nutrients such as protein and calcium.
Next, the second consists of a sautéed chickpeas with cuttlefish and tomato. This elaboration is rich in proteins and carbohydrates. And finally, for dessert, a piece of seasonal fruit.