Healthy Diets

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Healthy Diets

Healthy Diets

In recent years, interest in health and nutrition has increased, and we are more aware of how important it is to follow a healthy lifestyle in the prevention of chronic diseases.

Although following healthy diets and exercising regularly has become the goal of many, there is still a large part of the population with obesity problems.

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On the other hand, for those who are considering a change in eating habits, there is so much information in communication networks about what a balanced diet is, that more than clarify, it confuses when deciding which option is the healthiest.

And if the intention is to lose weight, the dilemma increases, since there are so many trends that, added to the general desire to see quick results.

It is easy to make mistakes and fall into the temptation of following those diets to lose weight that promise, but are less recommended for not be a healthy and balanced diet and also achieve a rebound effect.

Forget the classic myths of healthy diets and incorporates different types of nutrients in each meal to be balanced and above all, always prioritizing little processed foods over precooked, sugars and industrial pastries.

In addition, whenever we talk about diets, the happy bikini operation or dissociated diets come to mind  as well as diet fads that come to light every day in the world of nutrition such as the ketogenic diet, vegan, frugivorism, climarian diet.

  1. What is a balanced diet?
  2. Nutrients to include and avoid in a healthy diet
  3. Food groups of balanced diets
  4. Dairy products
  5. Fruits and vegetables
  6. Vegetables
  7. Cereals (whole) and tubers
  8. Nuts
  9. Meat, fish and eggs
  10. Oils and fats
  11. Weekly healthy diet

What is a balanced diet?

Many people are convinced that their diet is healthy and balanced, but the truth is that we do not always eat as well as we should. And is that the current lifestyle leaves us little time to do good planning of our balanced diet, often leading to a certain eating disorder.

Within the healthy diet pattern, it is worth taking these three premises into account: ensuring the supply of fiber, controlling the quantity and quality of fat, and minimizing the contribution of simple sugars.

Nutrients to include and avoid in a healthy die

To do this in a healthy diet you have to incorporate the necessary nutrients and …

Food groups of balanced diets

To follow a healthy diet, the following food groups must be considered:

Dairy products

This group of foods mainly provides proteins of high biological value. They are the main source of calcium and a good source of vitamins (A, D, B2 and B12). 

1-3 times a day are recommended.

Fruits and vegetables

They are one of the main sources of vitamins, minerals, fiber and antioxidants (with cellular protective effect), hence it is recommended to take them daily. The recommendation is to take:

Vegetables

They provide complex or slow-absorbing carbohydrates, fiber, vitamins and minerals, but also a good amount of protein. 

As for legumes we have beans, chickpeas, lentils, but also fresh legumes such as beans and peas. Not only do they have to be eaten in winter, but all year round, and can be eaten in summer as a salad. They are also included in weight control diets as they favor the feeling of satiety and intestinal transit. 

It is recommended to consume at least 2 to 4 times a week, but in the case of caloric control, better 2.

Cereals (whole) and tubers

They are a source of carbohydrates and B vitamins and provide an important source of energy. Better to take them whole because they contain more fiber, vitamins and minerals than refined ones. This group includes bread, pasta, rice and other cereals.

In general, they are for daily consumption, taking into account the different intakes, such as breakfast, snacks, or lunch. 

Pasta and rice can be consumed 2 to 3 times a week respectively, but in the case of caloric weight control, opt for 2 days a week of these carbohydrates.

Potatoes and other tubers also contribute carbohydrates to our diet, although they are usually included in less quantity and as accompaniments to vegetable dishes.

Nuts

The nuts have a low content of saturated fatty acids and a high proportion of unsaturated fatty acids, the condition becomes one group of favorable food in cardiovascular disease prevention.

It has high fiber content and a great variety and quantity of vitamins and minerals that perform important functions in our body, such as vitamin E, folates, calcium, magnesium and potassium. 

The recommended intake of nuts is 3 to 7 times a week (serving of 20-30g of nuts)

Meat, fish and eggs

The meat, fish and eggs food provides protein of high biological value. They are a great source of bioavailable iron, B vitamins, and minerals. 

Due to the saturated fat content of the meat, it is better to choose those leaner, with lower fat content, such as chicken and turkey without skin, rabbit, lean beef, pork tenderloin, etc., and remove the visible fat before its cooked. Its consumption can be 3 to 4 servings of meat per week. Avoid the consumption of sausages.

With regard to fish, it is advisable to consume 3-4 servings of fish per week, and of these at least 1 or 2 of oily fish because it is rich in omega-3 polyunsaturated fatty acids that have a heart-healthy effect.

The eggs contain complete proteins and provide nutrients such as vitamin A, D and B12 and minerals such as phosphorus and selenium. The consumption of 3-4 eggs per week is a good gastronomic alternative to meat and fish, foods with which it shares similar nutritional qualities.

Oils and fats

Although there must be fat in our diet it should be consumed in moderation, due to its high caloric intake. Vegetable-based fats are much healthier especially virgin olive oil. Avoid fried foods and stews that require a lot of oil.

Weekly healthy diet

Here we are going to help you make a balanced weekly menu with a sufficient supply of nutrients (vitamins, carbohydrates, proteins, and fats with an intake of 4-5 meals a day.

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

 

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