[LifeStyle] How to include plant-based foods in your daily diet

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A complete and balanced diet with all the nutrients is the basis of any diet, especially if it includes products of plant origin. With these tips you can achieve it.

If you include products of plant origin in the diet, by which a variety is guaranteed to obtain the nutrients that are normally obtained in foods of animal origin. You will have a balanced diet.

This was pointed out by Johanna Molina, nutritionist at Pomar-Mulai: “if you plan to consume foods of plant origin, you have to do it properly to obtain the necessary nutrients, knowing that they are highly beneficial sources for the body and prevent the development of diabetes or other diseases of the cardiovascular system ”.

Meanwhile, she added that special diets can be made that include foods of animal and vegetable origin so that the nutritional contributions are complemented. The contribution of dairy products of animal origin is high, its protein is considered of high biological value and it is also highly digestible and absorbable for humans.

Achieving the balance between both diets is ideal and not staying with just one type, because their combination provides the body with vitamins, minerals such as calcium to strengthen bones and teeth, fiber and water, compounds that fight and prevent diseases , in addition to helping the metabolic and digestive system.

We spoke with nutritionist Johanna Molina and she shared some tips for achieving a balanced diet.

1. How do we include more vegetables without changing our diet?
Increasing the consumption of food sources of vegetable, as in the case of increasing the contribution of fruits and vegetables in preparations and also including products made from these plant sources as in the case of beverages, which are made from fruits dried, in particular a nut milk drink.

2. What is having good eating habits?
Among the good eating habits it is important to mention that they include: basing the diet on natural products, that is, consuming a good source of food such as fruits, vegetables due to their high contribution of fiber, vitamins, minerals, antioxidants; Nuts and their derivatives including dairy drinks prepared from these foods as they provide essential fatty acids that generate countless benefits to the body.
In the same way, include protein from different sources both vegetable (legumes: beans, chickpeas, peas, lentils) and animal protein, moderately consuming red meat and increasing the consumption of white meat, likewise, the dairy drink of animal origin due to the contribution of Protein of high biological value (this means that it offers a wide variety of essential amino acids for the body) are necessary for our proper functioning and nutritional status. From the group of carbohydrates, try to consume them natural, avoid consuming a large quantity of refined products.
In summary, offering our body food in adequate variety to meet all the requirements that the body has and likewise the amount of food consumed is very important to avoid the excesses and / or deficiencies generated by it.

3. How to find the balance?
Providing through our diet, foods from all groups to offer the different nutrients required by the body controlling the amount, there lie many of the health problems of the po[CENSORED]tion, such as weight gain, by consuming the quantities in a greater proportion of those required and also all the diseases generated from it, including diabetes, hypertension, diseases of the cardiovascular system, among others.

4. How should vegetables be consumed?
It depends on the type of food, texture and hardness that it has, if the food requires cooking this should be minimal to avoid the loss of nutrients that is generated when applying high temperatures to food, such as the denaturation of vitamins, minerals due to to cooking.

If the food allows it, it is better to consume it raw, as long as disinfection methods are applied (this due to the high handling, among others that these foods have) to avoid acquiring pathogenic organisms through them that can generate some type of disease.

5. Do you have to spend a lot of time on a balanced diet? Why?
The implications that having an inadequate diet has on our health are seen over the years and allows that, at a certain age, added to our family history, among other factors and lifestyles, we are diagnosed with chronic diseases such as being overweight or obesity, diabetes, hypertension, among others, that impair our quality of life and generate a gradual deterioration in sensitive organs such as the kidneys, heart, among others.

 

That is why it is important from the childhood stage to generate adequate eating habits, avoiding consuming refined products, with a high contribution of sugars, saturated and hydrogenated fat, sodium among other compounds that accumulate in our body over the years, producing diseases.
Finally, you must understand what the body needs to be well and achieve a balanced diet, if you decide to make plant-based dietary changes it is important to carry it out under medical and nutritional supervision due to the risks of certain dietary deficiencies.