Food
Healthy Eating With a Few Good Tips
To eat healthy, you must make sure you consume a variety of foods that provide you with all the nutrients your body requires to stay healthy, have a good level of energy and feel good.
The nutrients we are referring to are carbohydrates, proteins, fats, vitamins, water and minerals. These are found in meats, fruits, cereals, vegetables, among others.
Basic tips for healthy eating
In order for your diet to be beneficial for your body, we indicate some essential tips that you must put into practice:
- Minimize the consumption of processed foods. This is one of the most important tips. Keep in mind that this type of food contains excess calories, practically does not provide you with nutrients and encourages you to eat more than you really need. These foods are closely related to obesity and diabetes.
- Eat more fresh foods, these are usually rich sources of nutrients and provide you with live bacteria and enzymes beneficial to your health.
- Include in your diet fruits, meats, fish, legumes, nuts and seeds.
- Accompany all your meals with vegetables, these provide enzymes, micronutrients and phytochemicals.
- Apply variety to your meals, this guarantees you the consumption of all the nutrients you need.
- Select organic food to prepare your dishes day after day. These provide many more nutrients and are also free of chemical additives.
- Eat whole foods, these provide more minerals, vitamins, fiber and fatty acids than refined foods.
- Eliminate trans fats from your diet. This type of fat is found in processed foods and is linked to heart and circulatory diseases.
How to Get Essential Nutrients
There are three nutrients that are considered basic or essential for a healthy diet. Here’s how you can get them:
Eat good fats
These fats are essential for your health, and you can find them in fish, especially blue fish. You can also find them in olive oil, avocado, nuts and seeds.
All of these foods are excellent sources of good fats.
Eat enough protein
In general terms, it is advisable to consume about 0.8 grams of protein for each kilo of your body weight. However, this amount can vary depending on your age and the degree of physical activity you perform.
Proteins can be consumed in foods such as dairy, meat, fish and eggs. You can also find it in vegetable sources such as legumes, cereals, soy, nuts, quinoa, amaranth or tofu.
Eat carbohydrates
Carbohydrates provide you with energy as well as nutrients of great importance for your body. The most recommended is that you consume whole grains, tubers, legumes, and fruit.
Complement your nutrition with a healthy lifestyle
To complement a balanced and healthy diet, it is best to lead an equally healthy lifestyle. Here are some tips in this regard:
- Drink between 4 and 8 glasses of water daily.
- Define and meet your mealtimes (Breakfast, lunch and dinner). It is best that you eat yogurt, nuts or fruit in the middle of the morning and in the afternoon.
- Chew your food slowly.
- If possible, plan your dishes in advance to ensure they will be healthy.
- Decrease the consumption of juices. It is more advisable that you consume fruits without abusing them.
- Eat vegetables constantly.
- Use vegetable oils to prepare your food.
- Eliminate the consumption of fried foods. Opt for baked, steamed, broiled, braised, or grilled foods.
- Minimize the intake of salt and pre-prepared meals.
- Decrease the consumption of sugar.
- Eat low-fat dairy.
- Eliminate the consumption of alcohol and tobacco.
- Exercise at least 4 times a week.
- Sleep 8 hours each day.
Follow these tips and you will notice a radical change in your body. Take advantage of all the advantages of eating healthy.