[LifeStyle] Healthy eating, the best alidade of a stronger immune system

[#Steeven.™]

Every day, the variety of healthy food on the market is greater, however, many of these appear as fads, forgetting the fundamental principles of nutrition. Research has shown that many diseases are associated with poor diet management.

Given the great information found on the internet regarding food and different ways of handling it, there could be confusion and therefore mismanagement, for this reason, Nutritionist Melania Cevo, from Nutrition Consultations, brings us a basic guide to start from zero and thus be able to obtain tools to improve the quality of people's nutrition.

The specialist mentions that "A healthy diet can improve everything from brain function to physical performance, in fact, currently on all cells in our body."

With this background information, it is important to know how much, when and what foods I can eat to create a healthy balance in each person's lifestyle. We must create an eating plan that can be sustained and maintained over time, and above all that is enjoyed, eating healthy is not synonymous with eating ugly.

At the caloric level, the idea has been created that this count does not matter, however, this remains a basic principle when it comes to setting goals at the level of weight and body health. This base indicates that if more calories are consumed than burned, the body will store this energy as muscle or fat tissue. If you consume fewer calories than you burn in a day, you usually lose muscle or fat tissue.

It is important to be aware of the portions of each food group, according to the needs and objectives of each person, we are all different and we require different amounts and portions when putting together an eating plan.

At a general level, every diet must be complete, with vitamins, minerals and macronutrients, which give the body what it needs to function, supplying it healthily with the three main nutrients: carbohydrates, proteins and fats; as well as vitamins and minerals, which are necessary for the proper development of chemical reactions, and production of enzymes and hormones.

Finding whole food options, organic, less processed and more natural, will be a way to start to obtain better body health, since you will get what you need to function properly.

 

What to eat

Within the food groups, Cevo shares a list of natural products that can be consumed to achieve the goals that each person has.

Vegetables: They can be present in all the strongest meal times and even in snacks. They are high in vitamins, minerals, fiber, low in caloric density, satiating and nourishing.
Fruits: provides many vitamins, minerals, fiber, and complex carbohydrates that can help improve our health.
Meat and Fish: They are the largest source of protein, however, vegetarian, vegan or plant-based diets have taken more strength.
Nuts and Seeds: They are one of the best sources of fats available to humans, and of many nutrients such as vitamins, minerals, fiber, and even amino acids.
Eggs: Considered one of the most nutritious foods, they are loaded with vitamins, protein and fats that are excellent for health.
Dairy: It is a source of carbohydrates, proteins and calcium. Prefer them fermented, they are better digested and provide probiotics that can help support good intestinal health.
Whole wheat flours: For people who want a balanced diet, when they consume flours or cereals, whole grains are preferred so that their fiber intake is greater and their content of vitamins and minerals, more natural.
Legumes: They are one of the best ways to consume carbohydrates, they are high in fiber, protein, vitamins and minerals.
Drinks: Water should be the main source of hydration for the human being, and as a complement you can use teas and infusions without added sugar to take advantage of the benefits of natural plants.
Herbs and Spices: They work as a support and natural therapy for many conditions of the body since their compounds are present in plants.
All these food groups will provide better health, energy and physicality in people.

 

What not to overeat?

On the other hand, there are also other foods that could increase the risk of diseases. These foods are preferable to consume very occasionally, since they can lower the quality of life of people and be allied to the increased risk of diseases. They stand out among them:

Simple sugar: In confectionery, desserts, ice cream, soft drinks, fresh.
Trans Fats: Hydrogenated fats in many ultra-processed foods have been linked to heart disease.
Simple carbohydrates: usually ultra-processed, low-fiber, low in micronutrients, they have been linked to binge eating, being overweight, obesity, and metabolic syndrome.
A healthy daily diet could include: fruits, eggs, meat, seeds, vegetables, tubers, legumes, dark and unsweetened chocolate, vegetable fats, and water. A healthy lifestyle when eating will promote the strengthening of the immune system to reduce the risk of diseases and will significantly improve the quality of life.