Healthy Diet Write For Us
About Healthy Diet
Healthy Diet Write For Us: A healthy diet is eating an adequate proportion of foods from the major groups in the foundation of daily well-being that lower your risk of disease in the long term.
- The foodstuff we eat greatly influences our health
- Choose a varied diet that includes foods from different groups: cereals, fruits, vegetables, oils, dairy products, meats, fish, eggs, sugars, because nutrients are distributed in foods and obtained from many combinations of the same.
- Maintain a good balance so that excessive food consumption does not displace or replace another equally necessary one.
- Control in the amounts consumed to maintain the appropriate weight and avoid obesity and its consequences.
- Please take into account our particular eating habits, because we not only eat out of physical necessity, but we also eat for pleasure.
Recommendations for Healthy Diet
- Plan meals and shopping lists, avoid improvisation and try to do your shopping once a week.
- Eat five meals a day, three main meals, and two snacks and eat slowly.
- In all daily meals, always combine a protein + a carbohydrate (whole grains, fruits, or vegetables) + 1 healthy fat.
- Drink between 2 liters and 2.5 liters of water per day.
- Take between 5 and 7 servings of fruits and vegetables per day, selecting them in their new, natural form and avoiding packaging. In addition, he recommends eating the fruit with the skin on and avoiding packaged juices.
- Always choose whole foods.
- Avoid sugar, sweeteners, or foods that contain them.
- Eat like a king, eat like a prince and dine like a beggar.
- Do not abuse alcoholic drinks. You can have one or two glasses of red wine a day with different meals.
- In the sausage group, choose between York ham, turkey, or lean Serrano / Iberian ham, permanently removing the packaging.
- Eat 3 to 6 nuts per day.
- Cook with 2-3 tablespoons of extra olive oil per day.
- Avoid pre-cooked and over-processed foods.
- Eat beef twice a week and fish or shellfish four times a week.
- Eat legumes once or twice a week.
- Do not overcook food. Avoid microwaves.
- Consume 2 ounces of dark chocolate per day between snack and dinner.
- Avoid fried and breaded.
- Consume two servings of skimmed milk per day.
Suggestions for Healthy Diet
Vegetables: canned, dried, fresh, and frozen; 5 servings
Fruits: canned, dried, fresh, and firm; 4 servings
Whole grains: barley, brown rice, millet, oatmeal, popcorn, and whole wheat bread, crackers, and pasta; 3-6 servings
Dairy products: light (1%) and fat-free; 3 servings
Proteins: eggs, fish, lean meats, legumes, nuts, poultry, and seeds; 1-2 servings
Rules to Follow for Healthy Diet
Limit: sugary drinks, sweets, fatty meats, and salty or highly processed foods
Avoid partially hydrogenated oils, tropical oils, and excessive calories.
Substitute: highly processed foods with homemade or less processed options
Benefit from a variety of nutritious foods from all food groups, especially fruits and vegetables.
Maintain: healthy habits even in restaurants
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