good diet should be varied and balanced and, as far as possible, respect some schedules for the body to get used to. In the search for a healthy weight and a better quality of life, thousands of people are trying to maintain a good diet, according to the needs of their body. Nutrition is a complex process that intervenes in metabolism, physical and mental abilities and other determinants for health. The issue has gained more importance in recent years, especially since many myths have been denied food habits that previously made bad decisions. Today there is more interest in adopting complete and balanced diet plans, although their effects on body weight are not as instantaneous as those offered by the popular “miracle” diets. And is that, although many diets are attractive and cause temptation, there is more information on their side effects and the importance of eating healthy permanently.
How should a good diet be started? While it is necessary to take into account the age and possible illnesses of each one, there are some generalities that everyone can put into practice. Take note!
1. Eat Healthy and Varied
The first condition to make a good diet is that it contains all the nutrients necessary for the body. These should be included in the proper amounts, without exceeding the number of recommended daily calories. For this requirement to be met, it is essential to vary the food for each meal, making sure that they can meet the nutritional needs of each one. It is valid to eat “everything”, as long as the foods that are chosen are of good quality, mostly organic. This means that, as much as possible, industrial or prefabricated foods should be avoided.
A good diet can include:
- Lean meats and fish
- Dairy and eggs
- Fruits and vegetables
- Whole grains
- Nuts and seeds
- Vegetable oils (olive, sunflower, coconut, etc.)
2. Increase Water Consumption to Maintain a Good Diet
One of the mistakes that most people make when adopting a diet is to ignore the daily consumption of water. Although its importance has been highlighted on many occasions, some still replace it with unhealthy drinks. This vital fluid participates in many functions of the organism and, therefore, it is essential to enjoy good health.
- The recommendation is to consume between 6 and 8 glasses a day, either alone or in infusions and healthy drinks.
- Your intake should be increased during and after exercise, or in situations such as pregnancy and breastfeeding.
3. Limit the Consumption of Salt
Salt is composed of sodium and chlorine. Sodium is one of the nutrients found naturally in a wide variety of foods.
“Its proper absorption helps keep electrolytes and blood pressure in balance”.
Excessive consumption of salt, which occurs in many diets, entails dangerous effects on health. For this reason, for the diet to be healthy, it is essential to decrease it to the maximum of all meals.
- Eating foods high in sodium increases the risk of heart and kidney disease.
- The ideal thing is to look for healthy alternatives to flavor the dishes, such as spices, herbs or oils, among others.
4. Moderate Fat Consumption
Nowadays it is very easy to exceed the consumption of fat due to the food products that are acquired in the market. Although not all contain harmful fats, most provide saturated fats, excess calories and low nutrient levels. To avoid suffering from metabolic disorders or overweight, it is convenient to limit these foods to the maximum. Instead, you should eat “good” fats such as those provided by olive oil, avocado or nuts.
- Ideally, read food labels to avoid those that contain saturated or Tran’s fats.
5. Set Schedules and divide Portions
Having fixed schedules for each of the main meals is a good practice within the eating habits. Since the body tends to get used to it, it is appropriate to respect the time of eating to avoid anxiety or fatigue. On the other hand it is good to divide the food portions for 5 or 6 small dishes a day. Thanks to this method it is possible to prolong the feeling of satiety while maintaining the metabolism at a good pace.
Still not improving your diet? It may not be so simple to modify the feeding; however, if you take into account these requirements, you will have more facilities.
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