Proteins, vegetables and grains are part of a balanced plate.
Photo: Ella Olsson / Pexels
Eating well is not only a pleasure, it is also the way in which we can obtain energy, be active and healthy. Food provides nutrients for growth and repair of the body and also to keep the immune system healthy.
We must include all the food groups during the day. According to Food and Agriculture Organization of the United Nations (FAO) Among the necessary nutrients are:
Macro (large) nutrients that we require in large quantities: protein, carbohydrates (starches, sugars and dietary fiber) and fats.
Micro (small) nutrients that we need in small amounts. Those most likely to be lacking in the diet are: minerals such as iron, iodine and zinc; and vitamins like Vitamin A, vitamins B Group (including folate) and C vitamin.
How to eat healthy every day?
1. Balance your plate
Half of your plate should have vegetables and fruits. Choose a variety of colors, red, orange, and dark green, like tomatoes, sweet potatoes, and broccoli. Vegetables and fruits are important sources of micronutrients and dietary fiber
It includes whole grains, a quarter plate. Whole wheat, barley, wheat grains, quinoa, oats, brown rice, and foods made with these ingredients, such as whole wheat pasta. Whole grains provide fiber and other nutrients. Avoid white bread, white rice, and other refined cereals
Protein in a quarter of your plateIf it is of natural origin, opt for lean meat. Fish, chicken, turkey, tofu, legumes (beans / chickpeas / lentils), and natural nuts are healthy and versatile protein sources. Limit red meats, and avoid processed meats like cold cuts (sausages).
2. Includes dairy
In ChooseMyPlate.gov The United States Department of Agriculture (USDA) recommends consumption between 2 and 3 cups of dairy per day.
Either milk O low-fat yogurt and if you do not consume dairy opt for soy drink. Soy milk provides a significant amount of football Y has more protein than other vegetable drinks. As for fat, it has half the fat of cow’s milk.
3. Avoid excess unhealthy fats, added sugars, and sodium.
Opt for olive oil or avocado and season your food with spices. Too much salt is harmful and can lead to high blood pressure.
4. When you have a sweet craving go for the naturally sweet
Sweeten your yogurt with fruits, prepare ice cream with banana and cocoa, enjoy an apple with peanut butter. There are many options for turning the added sugar around. Sugar only provides energy and no other nutrients. In excess, added sugar increases your chances of being overweight and developing diabetes.
5. When you eat out, check and compare the nutritional information
Choose options that are low in calories, saturated fat, and sodium. It is best if you decide in advance what food to order because you may be less influenced by the high calorie options if you are not hungry when you make the decision.
Don’t forget to drink water. The body is made up of approximately 60% water. All cells and organs need water to function. You lose water through daily activities, like sweating and urinating. Drinking water is one of the best ways to stay hydrated.
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