The benefits that a healthy and balanced diet brings to our body are well known. The consumption of foods rich in protein and vitamins and avoiding all these junk substances and the practice of moderate exercise helps us to a great extent to avoid certain diseases and without any doubt, it will improve our quality of life. Therefore, in this article, we offer a basic guide to healthy eating.
Tips for a healthy diet
For starters, when thinking about a healthy diet we must be clear that not all products promoted as low-calorie, fat-free or natural are really recommendable. Many of them contain additives and other harmful chemicals, from which we must flee to keep our organism in top condition. Therefore, it is best to carefully read the ingredients on the package or consult the specialist beforehand.
On the other hand, we can base our diet on basic principles that guarantee us enough essential nutrients fats, carbohydrates, proteins, vitamins, and minerals, which we must consume in their respective percentages, which in turn depend on the conditions of our body and the recommendations of the doctor.
Essential Foods on a Healthy Diet
Based on all this, we can name some essential foods in our healthy diet. One of them are vegetables, both cooked (preferably low-cooked and slow-cooked) and raw. While the former are rich in nutrients and promote digestion, the latter provide us with an important variety of vitamins. The most recommended in this regard are the carrot, endive, celery, broccoli, peppers, and endives, among others.
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It is also advisable in a healthy diet to frequently consume cereals such as brown rice, oats, and millet, as well as legumes. The healthiest are lentils, chickpeas, and adzuki bean, better still combined with vegetables. However, we should eat them in moderation, especially if we suffer some kind of digestive disorder.
Nor can the fruit be lacking in our diet, thanks to the great abundance of complex carbohydrates it possesses. The best way to consume it is in the morning or between hours and takes it in moderation because it increases blood glucose levels. The same goes for nuts, rich in vitamins, minerals, and essential fatty acids, but recommended only in small amounts. Almonds, nuts, and seeds of sesame, chia and flax are the healthiest.
As far as meat is concerned, care must be taken to make it environmentally friendly and not to abuse it; the most advisable is to eat it at noon and undercooked. It is also advisable to eat twice a week grilled organic fish, combined with vegetables, and eggs, also organic, and preferably watered or poached on cereal and vegetable dishes. In addition, it is essential to drink between 1.5 and 2 liters of water a day.
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With regard to foods that we have to avoid, we find industrial sausages and meats (because of their high content of chemical additives and hormones), refined substances (sugar, salt, sweeteners, etc.) and processed foods (e.g., the industrial bakery).
Healthy daily menu
By relying on all this information, we can come up with what would be a healthy daily menu idea. As we see, we split the amount in 4 times, as the expert’s advice.
Breakfast: coffee with semi-skimmed milk or tea, with one or two tomato toast and fresh cheese or a piece of fruit. We can also opt for whole grains.
Half morning: several pieces of fruit, a turkey or cooked ham sandwich, a natural yogurt or tomato toast with ham. To accompany, a tea, water, a natural juice or a latte.
Food: an organic piece of meat accompanied by steamed vegetables or a salad or if you prefer, a plate of legumes (chickpeas, lentils, etc.) or pasta with a piece of fruit or a natural dessert yogurt.
Snack: One or two slices of whole grain bread with fresh cheese and tomatoes, as well as one or several pieces of fruit or natural yogurt with whole grains.
Dinner: grilled fish accompanied by a cream of vegetables with a piece of fruit for dessert. We can also opt for steamed vegetables or a complete salad, or for a chicken or turkey fillet accompanied by cooked vegetables.
Finally, we insist that food must adapt to our needs, so that sometimes these types of generalized diets are insufficient, especially if we suffer some digestive disorder or food intolerances. In these cases, the best thing is that we go to a specialist to offer us the right guidelines for our body. Are you ready to start with a healthy diet for your day to day life?