Table of Contents
Introduction
It has remained shown that food and a healthy diet go hand in hand since a correct diet helps to promote health and prevent diseases. Many studies relate to diet and chronic diseases (cardiovascular, obesity, diabetes mellitus, etc.). We demonstrate that an inappropriate diet is one of the main determining factors in developing these diseases.
The type of food we eat and its quantity has a massive influence on our health. Unfortunately, it’s all too easy to eat poorly if you choose a diet that contains too many wrong foods, such as high-fat fast foods, and not enough healthy foods, such as fruits and vegetables.
What Is A Healthy Diet?
According to most dieticians, there are no “bad” foods, only “unhealthy” diets. A healthy diet is achieved by consistently eating the right amount of food in the right proportion.
Eating an adequate proportion of foods from the main groups forms the basis of daily well-being and will reduce the risk of diseases in the long term.
Therefore, when it comes to feeding ourselves, we must bear in mind the following criteria:
- Choose a varied diet that includes foods from different groups: cereals, fruits, vegetables, oils, dairy products, meat, fish, eggs, sugars because the nutrients are distributed in food and can remain obtained from many combinations.
- Maintain an adequate balance so that excessive consumption of one food does not displace or replace another that is also necessary.
- Moderate the quantities consumed to maintain the appropriate weight and avoid obesity and its consequences.
- Please consider our particular eating habits, since we do not eat only out of physical necessity, but also to enjoy ourselves. For this reason, our diet, in addition to being healthy and nutritious, has to be configured so that we feel like eating it and that we include foods that we are used to eating.
Mediterranean Diet
The Mediterranean diet is one of the most adapted to a balanced diet’s objectives. It is based mainly on consuming foods of plant origin, using foods of animal origin in moderation. In short, it recommends increasing the consumption of cereals, fruits, vegetables, legumes, including olive oil and fish in the diet and moderating the consumption of meat and fats of animal origin.
Nutritional Recommendations
A correct, balanced and varied diet, accompanied by healthy lifestyle habits, is the ideal recipe for achieving good health. However, it is essential to point out that a correct diet can be different according to life (childhood, youth, adulthood) or in certain circumstances (pregnancy, etc.). Therefore, it is important to consult our doctor in case of any doubt.
Here are some essential tips to help you achieve a healthy diet, thus improving your health. These are tips applicable to a healthy adult.
- Eat more carbohydrates from the starches and whole foods: bread, rice and cereals. In addition, it may help to change the proportions in daily meals; for example, more bread and less filling, more pasta and less sauce.
- Eat more fruit and vegetables: reach at least five pieces or portions a day. Include fruit for breakfast and a salad for lunch.
- Reduce salt intake by eating fewer packaged foods, such as ready meals and snacks, and less salt when cooking.
Follow a varied diet. Every week, we are changing the shopping list to get out of the vicious cycle of unhealthy food and enjoy food more.
- Follow a regular schedule: Although it doesn’t matter when you eat, a regular routine helps most people control their diet and weight.
- Control the size of the portions so that, over time (or better, day by day), the amount of energy consumed corresponds to our level of activity.
- Try to increase physical activity. Activity helps regulate your appetite and allows you to eat more without gaining weight.
- Drink between 1.5 and 2 liters of water a day.
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