Learn about the benefits of a healthy diet and the tips to carry it out. Also, find out what are the three main pillars to live healthy. Tips and vital recommendations.
Within the framework of World Nutritionist Day, which is celebrated on August 11, we share the advantages of a healthy and complete diet.
Nutrition is very important for people’s quality of life, with three pillars that help maintain good health: rest, food and exercise . The question lies in learning to balance these three functions. Healthy eating means eating different food groups at each meal to achieve a balanced intake of nutrients and protein .
BENEFITS OF A HEALTHY DIET
- Decreased risk of cardiovascular disease in the long term, helping to reduce cholesterol (LDL).
- Blood pressure at normal levels.
- Reduced impairment of memory and other brain functions.
- You get the energy you need to perform daily activities.
- Improves the immune system.
- Adequate calcium intake strengthens bones and prevents osteoporosis.
TIPS AND RECOMMENDATIONS
To comply with a correct feeding scheme, it is necessary to eat in all cases the four recommended meals during the day: breakfast, lunch, snack and dinner .
Breakfast is the most important meal, so it will have to be as nutritious as possible (proteins and natural fibers). At lunch, you can choose foods that are low in saturated fat and contain omega 3 fats (for example, nuts). You also have to replace mid-morning food, such as cookies, chocolates, chips, etc., with healthy snacks or fresh fruits.
The change is noticeable when we begin to modify what we eat, choosing healthy foods and giving priority to fresh products and not processed ones , as specified by the doctor.
- Most of the food consumed during the day should be fruits, vegetables and vegetables , without neglecting meat and fish. The goal is to try to have a balance between carbohydrates, protein, and fat. Fruits, vegetables and vegetables are what will provide us with a large part of the vitamins, minerals and fiber, essential nutrients for the normal development of the organism.
- These products must always be steamed, grilled or baked , leaving aside fried foods and excess oils. Knowing how to cook saves calories and improves the flavor of our meals.
- Fiber consumption is very important to regulate intestinal transit and provide a feeling of satiety, which will help to not consume more calories.
- In this process, water should be the main drink, leaving aside non-diet drinks and alcohol. 2 liters of water per day are recommended .
- It is also necessary to limit the consumption of salt and sugars , since excesses of these contribute to hypertension and obesity.
- The WHO suggests eating between 20 and 35% of total fat per day .
Recommended calories per day:
* For an average woman, between 1,800 and 2,000.
* For a man, between 2,000 and 2,200.
