2023-10-25 22:02:26
A correct diet must be balanced, varied and adequate, since in this way the body is provided with all those essential nutrients, whose main function is to produce energy for daily activities, repair the body and regulate reactions. chemicals produced in cells.
People who choose to have a healthy diet have a greater probability of having optimal development and avoiding health problems in the short and long term. In this regard, the Representative of the Pan American Health Organization (PAHO), Giovanni Escalante, points out that “healthy nutrition is essential for the prevention of risk factors related to diet, such as overweight and obesity, and non-dietary diseases. associated transmissible diseases.
Nutrients such as proteins, fats, carbohydrates, minerals and vitamins fulfill a specific function in the body, so it is important to consume them all, but in adequate quantities. All the nutrients that a person ingests into their body bring a multitude of benefits and advantages.
Tips for healthy eating
These are some of the practices recommended by the World Health Organization to have a better diet:
Eating at least 400 g, or five servings of fruits and vegetables per day reduces the risk of developing non-communicable diseases by helping to ensure sufficient daily intake of dietary fiber. Reduce total fat consumption to less than 30% of daily caloric intake contributes to preventing unhealthy weight gain among the adult population. Adults and children should reduce the intake of free sugars to less than 10% of total caloric intake.
What are the benefits of having a good eating routine?
Maintaining a balanced and complete diet can provide multiple benefits to the body, both physical and mental, learn regarding some of them:
Strengthens the immune system. Improves metabolism and prevents overweight. Fights fatigue. Minimizes the risk of suffering from chronic diseases. Strengthens bones. Maintains healthy skin. Improves digestion.
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What foods should you avoid?
It is important to take into account the nutritional characteristics of the foods you consume and, likewise, maintain a balance between the quantities and the time of consumption of each of them. These are some of the foods you should avoid in your daily life:
1. Ultra-processed meats:
Eating foods such as sausage, bacon, ham or salami daily can cause long-term cardiovascular diseases such as hypertension, stroke, arteriosclerosis or a heart attack.
Other factors that may appear due to the consumption of these foods are, elevated cholesterol levels or, according to the International Cancer Research Center, consuming at least 50 grams of processed meat daily increases the risk of colorectal cancer by 18%.
2. Artificial sweeteners:
The World Health Organization has reported that the use of sweeteners does not generate any long-term benefits; on the contrary, it can cause undesirable effects such as an increased risk of type 2 diabetes, cardiovascular diseases and mortality in adults.
“Replacing free sugars with sweeteners does not help with long-term weight control. “People should consider other ways to reduce their intake of free sugars, such as consuming foods with natural sugars, such as fruit, or unsweetened foods and drinks,” warned Francesco Branca, Director of Nutrition and Food Safety at WHO.
3. White rice:
According to a recent study by Harvard University, excessive consumption of rice can alter the metabolism, since the body quickly transforms the starch in white rice into glucose; however, it also contributes to the risk of suffering from diabetes, high cholesterol and allowing the body to store many more fats due to its high carbohydrate content.
Another of its dangers is its arsenic content, this is because during the growth of rice plants this product tends to absorb the chemical quickly and in greater quantities compared to other foods. It should be noted that moderate consumption of this product should be made, but not eradicate it from the dietary plan.
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