[LifeStyle] Learning to eat well: a question of balance and education

[#Steeven.™]

Food has a direct relationship with health and more and more professionals are in charge of stressing the importance of acquiring good habits.

Every day people of all kinds pass through the consultation of Raquel Ramírez, dietician and nutritionist at the head of Metabolic Zen. Weight issues, health problems or specific needs find in her, and in many other professionals, a shared solution: learning correct eating habits, beyond the diets adapted to each case or situation. "In general, a lot of food education is lacking," says the expert, who points out that health problems derived from bad habits are "quite important."

Although each body has individual needs, the basic principles for healthy eating are common. The World Health Organization (WHO) has an impact on this, which publishes a series of data every year and lays down the lines to follow to improve an aggravated problem, as they themselves indicate, due to the increase in the production of processed foods, the rapid urbanization and the change in the lifestyles of the po[CENSORED]tion.

Ramírez also focuses on this last point, who sees the lack of time to cook as one of the main conditioning factors. "The abuse of convenience foods is having serious consequences on our health," he explains, something to which stress and low-calorie diets or "miracle diets" are added.

 

The WHO recommends reducing the consumption of free sugars and that fats do not add up to more than 30% of the daily intake

 

The basic theory is well known: the consumption of fruits, vegetables, legumes, nuts and whole grains should be preferred in a healthy diet, which in turn has to reduce the consumption of free sugars (WHO establishes the healthy limit at 50 grams per day, 10% of total caloric intake).

It is at this point where the clarifications to take into account begin. The amount recommended by the WHO translates to approximately 12 level teaspoons per day, but includes the sugar present in processed foods or prepared dishes, as well as that found naturally in honey or juices.

Sometimes that amount is exceeded in a single product, as the SinAzucar.org initiative denounces. Founded by the consultant Antonio Rodríguez Estrada, it aims to visually raise awareness about the amount of sugar contained in products of daily consumption in many families.

Regarding fats, the indications of the World Health Organization are also clear: they should add less than 30% of the daily caloric intake, and it is recommended that unsaturated ones prevail, which include foods such as fish, avocado and oils. In addition, the institution suggests avoiding industrially produced trans fats.

 

Boiling foods instead of frying them or opting for low-fat dairy will make the diet healthier

 

To reduce your intake, the first step would be to move towards a healthier kitchen, which involves boiling food instead of frying it. It is also effective to opt for skim dairy and lean meats such as chicken or turkey, as well as to eliminate the consumption of snacks and other packaged foods that contain unsaturated fatty acids.

A social issue
Factors such as socioeconomic characteristics or supply in each country influence the daily diet. However, one of the most important aspects is education, where the WHO has a special impact on its Strategy on diet, physical activity and health, promoted since 2004.

In the latest report in this regard, entitled Healthy Eating and published in 2018, the institution points out that inadequate nutrition is one of the main risk factors for health. Being responsible in this regard reduces the chances of suffering from different non-communicable diseases, such as diabetes, heart disease, cancer or stroke.

For his part, Ramírez adds to the list hormonal problems, lack of energy derived from glucose levels and some autoimmune diseases. "It is not about one food or another, but about disorganization when it comes to eating, which leads to very slow metabolisms," he explains. He also points out that "the body is simple: it needs a healthy and balanced diet", and concludes: "Nutrients are much more important than calories. These only exist if you burn them or not."

 

Four questions to ...
Eating a healthy diet is not always easy, but with enthusiasm and will we learn a series of beneficial habits for our body and mind. This is how Emilia Gómez Pardo, PhD in Biochemistry and Molecular Biology with a master's degree in Nutrition and Health, tells it.

1. Is there a lack of food education among the po[CENSORED]tion?

There is a lack of education for health and, of course, food. Nutrition is a science and new knowledge is constantly being generated. The channels for this education to reach society are not properly established; There are many people who feel legitimate to speak, most of the time without knowledge or scientific basis, which is why contradictory and lacking quality information abounds.

2. Where is this education to be obtained?

It is a pending issue in our country, and the specialty of preventive medicine is not the strongest in our system. The only way to access information that does not compromise your health is to contact registered dietitians and nutritionists and other health professionals.

3. Is awareness growing?

Definitely. We are increasingly aware that our habits have a very important impact on health.

4. Any simple but effective dietary changes?

Add a salad plate to each of your meals. The benefit you will have is beyond doubt. Less easy but just as effective: stop eating superfluous foods that do not give you anything from a nutritional point of view.