[LifeStyle] We are what we eat / WHAT IS A HEALTHY EATING DIET?

[#Steeven.™]

A correct choice of the food we eat directly influences our health and well-being today and in the future

The saying "you are what you eat" is not in vain. Eating healthy is essential for good health and well-being. Food directly influences your body, your mind and your spirit. A good diet brings unity, balance and harmony of being. This brings physical, mental and spiritual health and well-being (energy levels), a better quality of life, a more positive mood and open to flow, as well as an ideal weight.

It is proven that a healthy, balanced diet that meets the nutritional requirements necessary for the proper functioning of the body helps prevent the risk of many diseases. Good health begins with healthy eating. Healthy eating is sufficient in energy and nutrients, balanced, varied and adapted to the physiology.

IMPROVES the functioning of the immune system, a very important point to prevent and fight COVID-19 and other diseases. Managing blood pressure. The humor. The memory.

KEEP strong muscles and healthy skin.

HELPS to lose weight or maintain an ideal weight. To balance cholesterol levels in the blood. To maintain strong bones and dental health.

REDUCE stress. The risk of cancer.

CONTRIBUTES to the management and control of blood sugar and complications of diabetes. To have a better restful sleep.

PREVENTS cardiovascular diseases.

 

Improve eating habits with small changes
To be healthy, feel good and have high energy levels, it is necessary to follow a healthy lifestyle, based on a healthy, balanced diet, with the necessary nutrients according to age, sex, height and height. physical activity.

To achieve a good diet, we must start by working on our eating habits. It is best to start with several small changes. Good habits are what make up a healthy lifestyle. A healthy lifestyle is the basis and the way to reduce the chances of acquiring diseases in our adulthood. For this reason, it is very important to create and establish correct and healthy eating habits from an early age. Childhood is the best age to educate and introduce this type of diet and life.

It is proven that bad eating habits or poor nutrition (a poor diet, low in macro and micronutrients) contributes to obesity, type 2 diabetes, cardiovascular diseases, osteoporosis and certain types of cancer.

In a balanced diet, the nutritional requirements should be distributed approximately as follows: 20%, proteins (especially of vegetable origin, and if it is animal, preferably fish; in less quantity, red, low in fat); 25%, fat (the majority should be polyunsaturated and unsaturated fats) and 55%, carbohydrates (mostly complex carbohydrates). Vitamins, minerals, fiber, as well as water, are key nutrients in our daily diet.

 

Fiber is essential in a healthy diet
A healthy diet should be based on a very high and varied intake of both fruits and vegetables, then grains, legumes, starches, good fat, and low-fat animal protein. Vitamins and minerals are essential, since they have thousands of properties that help prevent many disorders and diseases. You should avoid consuming processed foods that contain any of the three white powders: sugar, salt, and flour.

Fiber helps lower blood glucose levels, the risk of cardiovascular disease, weight loss, regulates hunger, gastrointestinal movements and constipation, among other aspects. It is advisable to eat between 4 and 6 meals a day.

The ideal is breakfast, lunch, dinner and two small snacks. Breakfast should provide approximately 25% of total daily calories; lunch, the Nutritional requirements for a good balanced diet: 20% proteins of vegetable origin and, if it is animal, preferably fish; 25% polyunsaturated fat and unsaturated fat and 55% carbohydrates 40%. These two should be the meals with the highest caloric intake, and dinner, a lower intake with 10%. The mid-morning snack, 5%, and the afternoon snack, 20%. We should not skip breakfast.

 

Not to forget: water
Drinking lots of water is very important. We should try to drink a glass of water as soon as we wake up, then several glasses of water between meals and drink little water during breakfast, lunch and dinner. Hydrating before bed is essential.

Planning meals for the week or preparing a weekly menu is a tip that will help you organize yourself and be able to meet your goal. Make a market list and don't go shopping hungry. Always keep healthy snacks on hand like fruits, peanuts, almonds. Limit meals outside the home. Homemade food is always the healthiest and the best option.

It is important to keep in mind that the way you cook food dramatically influences your health. The healthiest way to prepare food is baked, steamed or grilled. Choose baked potato instead of french fries. Eat whole fruits, not juices. Eat popcorn instead of chips. Choose healthy oils like olive oil, canola oil, etc. Pay attention to the portions.

The most advisable thing is to visit a nutritionist to develop a healthy, balanced diet, according to the needs and specific condition of each person.