Through food, we obtain dozens of nutrients that participate in all the functions of the body. When the requirements are not met, the organs start to have difficulties and diseases occur.
Balanced, complete and low-calorie Diet Benefits
Eating a balanced, complete and low-calorie diet has many benefits, both physical and mental, which are sometimes overlooked.
Here are some of them:
- Improves mood.
- Improves blood circulation.
- Fights fatigue and chronic tiredness.
- Slows down the aging process.
- Helps strengthen the immune system.
- Reduces the risk of chronic diseases.
- Helps maintain healthy skin, hair and nails.
- Prevents and fights cardiovascular disease.
- Stimulates the nervous system and improves cognitive health.
- Improves metabolic health and prevents overweight and obesity.
- Increases the feeling of energy and improves physical and mental performance and also promotes the formation of muscle mass.
Basic tips for a good diet
A good diet is not one that excludes food groups in order to reduce calories. While moderation is ideal, it is essential to ensure adequate absorption of all essential nutrients. Therefore, the general recommendations for eating well are as follows:
Low-fat foods
Opt for sources of healthy fatty acids, for example, avocado, olive oil or fish.
Avoid saturated fats such as hydrogenated oils, fried foods and butter.
Moderate carbohydrates and starches
As long as they are not refined, it is good to eat small portions of pasta, potatoes or bread.
High fibre diet
Whole grains, legumes and vegetables are among the main sources of dietary fibre.
This nutrient is essential for regulating digestion, prolonging satiety and controlling cholesterol. It also helps to improve mood.
Vitamins, minerals and antioxidants
To get adequate doses of vitamins and minerals, you should eat 5-6 servings of fruit and vegetables a day. This will depend on the size and type of fruit. In general, fruit and vegetables should take up half of the meal.
Depending on the type of vegetable, it is recommended that it occupies about half of a main course when it comes to a healthy diet, as stated by experts at Harvard University.
They can also be found in other healthy foods like whole grains and lean meats.
You can also see : Vitamin intake in diets
Limited sugar
White sugar, pastries, confectionery and all sources of sugar should be kept to a minimum.
This substance is one of the main enemies of metabolic health and weight, as shown by several studies in this area.
Little salt
Salt is present in dozens of foods consumed daily. In addition to limiting it at regular meals, it is advisable to check the labels on the packaging to avoid excess.
High quality proteins
Lean meats, legumes and dairy products are sources of high quality protein.
Consuming them in moderation every day is essential for recharging the body with energy and maintaining muscle and metabolic health.
Eat slowly
Chewing food well and eating it in a quiet place is also essential when eating. Food should be given the necessary time.
Divide the portions
Instead of eating three large portions, it is ideal to divide the dishes into five or six meals a day.
This prevents continuous “snacking” and in turn improves metabolic activity.
Changing eating habits is one of the best ways to promote a healthy body.