[LifeStyle] Activate healthy eating with the plate of good eating

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A lifestyle begins with the firm conviction of achieving it, with important factors such as a healthy diet, physical activity and mental health. The nutritionist Alexandrea Castillo, who is part of Pronokal México, shares in an interview the importance of the plate of good eating, which is represented as a traffic light, which includes fruits and vegetables, cereals and meats.

“The plate of good eating is a representation in the area of nutrition to guide the po[CENSORED]tion, to promote and educate on how a balanced diet should be. This dish includes which foods we can consume in greater quantity, which foods we should limit and which ones should be avoided ”, he explains. In the green part of the plate of good eating, fruits and vegetables should be consumed in greater quantity, they offer fiber, vitamins and minerals.

In the yellow color are the foods that must be limited, these represent carbohydrates, there are reflected cereals, omelette, bread, oats, pasta and rice, and in the red tone are legumes and foods of animal origin, which are those that must be consumed in less quantity. Legumes are lentils, chickpeas, broad beans and beans, while in animal products there are eggs, fish, chicken, pork, beef and dairy, these provide the protein.

“The plate of good eating is within the Official Mexican Standard 043, which is for basic health services for promotion and education in food material. This rule tells us about all the colors that come on the plate and mentions some recommendations for a healthier lifestyle ”.

 

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For example, portions of each food group must be included at each meal time to achieve a balance of nutrients. It is also recommended that fruits and vegetables should be tried to consume them with the peels as they will provide a greater amount of fiber. When consuming cereals, they must be whole and must be combined with a legume, "because this helps to achieve a protein of high biological value, this refers to a better assimilation and absorption in our body and white meats should be preferred a little more than the red ones ”.

Alexandrea also reiterates that water consumption is also very important, especially natural water, because sometimes fresh waters have a higher concentration of sugars, as well as avoiding saturated fats.

The specialist recommends that in a breakfast you can include a cup of fruit, for example strawberries, a glass of milk and an omelette with spinach, while for fats, consume some almonds or walnuts. As for food, it could be a fish with a salad and some seeds or nuts, plus a fruit water. And at dinner lighter foods, such as a roasted panela with cactus and tomato and a cup of fruits.

It is also important to measure the portions, one thing is to eat balanced foods in nutrients and another to consume them in excess, at the same time as starting with a healthy diet you also have to do physical activation in order to forge a habit, if a person finds it difficult to carry a regimen, you can approach nutritionists to achieve your goal of a healthy lifestyle.