The main problem with current diets is excessive calorie consumption, in addition to high alcohol intake.
A healthy and balanced diet is important to provide the necessary nutrients for the optimal functioning of the human body, as well as to avoid health complications.
What is meant by healthy eating?
The healthy eating It is that which provides each individual with all the necessary nutrients for meet their nutritional needs, in the different stages of life (childhood, adolescence, adulthood and aging) and in a state of health. Each person has different nutritional requirements. depending on their age, sex, size, physical activity level and health status or illness.
For to maintain health and prevent the onset of many diseases you have to follow a healthy lifestyle; In other words, you have to choose one balanced diet, carry out regular physical activity or exercise (at least walk 30 minutes a day) and avoid smoking and take alcoholic beverages high grade.
What characteristics should a healthy diet have?
- To have a healthy eating and healthy is recommended eat fruits and vegetables.An intake of more than two servings per day is recommended. Whenever possible, Eat seasonal fruit with a well-washed peel, since that's how it is They retain vitamins, fiber, and minerals.
- Prefer the whole grains To increase the fiber content of the diet, it is recommended to choose the homemade pastries and not the industrially produced kind, since the latter is usually richer in saturated and trans fats.
- Consume from three to four servings of fish per week. Fish is rich in protein and omega-3 fatty acids, which help maintain good health. Fish fat contains polyunsaturated fatty acids that They help prevent heart disease.
- Choose lean meat and poultry From the farm. Eat three or four servings of lean meat and poultry. Meat provides between a 16-22% protein of high biological value, They contain all the essential amino acids. Furthermore, Poultry meat (chicken, turkey), especially the breast, contains appreciable amounts of potassium. (up to 300 mg in chicken breast), which helps to maintain adequate blood pressure levels. All these white meats contain vitamin B12 and are low in saturated fat.
10 Recommendations To establish a healthy and balanced diet. Watch the video.
To avoid the loss of vitamins and minerals, it is recommended to:
- Use the cooking liquid from vegetables in broths or soups as it is rich in vitamins and minerals.
- Cut vegetables into large pieces when boiling them, as subdivision promotes the loss of nutrients.
Analyze your diet
You might be interested in doing more to design a diet that meets your individual goals. If you can't consult directly to a nutrition specialist , You have other options.
There are computer programs And there are online tools that can help you analyze your food intake in depth. These programs and tools go beyond simply determining whether you're getting enough of a specific nutrient. Some can even offer recommendations on how much of specific foods you should eat each day and track your eating habits and nutrient intake over time.
Conclusions
A healthy eating is fundamental to carrying out a va day with well-being.Maintain a healthy diet throughout life it helps to prevent malnutrition in all its forms, as well as various non-communicable diseases and disorders. However, the increased production of processed foods, Rapid urbanization and changes in lifestyles have led to a change in eating habits.
We hope that in our clinic You can have all the information you need; we will refer you to a nutritionist if we understand that you need specialized help to achieve a balanced and healthy diet.
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