The most pleasant days of the year begin and for many, the idea of losing those extra pounds gained throughout a winter in full quarantine. However, miracles do not exist and those diets that promise rapid decline can put health at risk. So the secret is clear: eat a balanced diet rich in nutrients. But, How to know what foods to consume without problem?
The answer is: don’t go crazy! The key to eating a healthy diet is that it is varied and balanced. You have to try to eat everything in moderation, avoiding excesses. There are foods that can even be eaten daily. If you do not have any problem with allergies, intolerances or malabsorption, they should be included in the diet on a daily basis to achieve a healthy diet that provides the necessary nutrients (taking into account, of course, the nutritional needs based on age).
They will be in charge of mainly provide vitamins, minerals and fiber, which help maintain the proper functioning of the body and are necessary to maintain its internal processes. It is advisable always consume them whole, Since when doing it in the form of juices, a high amount of fiber is lost on the one hand, and on the other, the feeling of satiety that is perceived through chewing. For this reason, whole fruits, with skin whenever possible (after having been properly washed) or in the form of a smoothie (where only the pit is discarded if they have any) should be part of the healthy menus on a daily basis.
And along with the fruits, we must not forget the vegetables. This food group It offers the body vitamins, minerals, fiber and water, which are very necessary for its functioning, and on the other hand, they are a food group that provides few calories and generates a great feeling of satiety. One more extra: they have a very good fiber intake, especially if you consume them raw, which favors intestinal function, all the more reason why they should not be missing in the daily diet, both at lunch and dinner.
Bread, cereals, rice and pasta
This group of foods are a source of carbohydrates, an essential nutrient for obtaining energy. Of course, it is recommended in most cases that the majority consumption of this group be comprehensive, since They improve intestinal transit, prevent constipation, increase the feeling of satiety, prevent hypercholesterolemia and are rich in group B vitamins.
Eggs, lean meats, and fish
Its fundamental contribution is that of proteins of high biological value, in terms of vitamins both meats, eggs and fish are rich in B complex vitamins, while meats and fish mainly provide iron that is absorbed very easily and improves the absorption of iron from other foods.
Milk, cheese and yogurt
The composition of dairy products has a great variety of nutrients, which makes them very complete foods. Also, there is a good balance between: fat, protein and carbohydrates. For all these reasons, dairy products are very important in the diet and allow meeting the nutritional needs of different population groups. They are especially rich in easily assimilated protein and calcium and are an important source of vitamins.
Thanks to its high content of monounsaturated and polyunsaturated fatty acids, olive oil provides other important benefits: raises HDL cholesterol levels and lowers LDL cholesterol. Its consumption must be controlled in quantities, since it is a food that provides a lot of calories, so the Recommended consumption is 20 to 30 ml daily.
They’re a important source of carbohydrates, proteins, fiber, iron, vitamins of group B. The protein content of legumes is high, but nevertheless, these are of low biological value, that is, they lack some of the essential amino acids for human nutritiona (methionine, cysteine and tryptophan). These amino acid deficiencies can be compensated in a very simple way by combining these with other foods, such as cereals, which have the amino acids that legumes lack, giving rise to this combination of proteins of high biological value.
On the other hand also They provide fiber, which favors intestinal transit and among the main minerals that they provide, you can find calcium, iron, magnesium and zinc, and among vitamins, niacin and folic acid.
These healthy snacks have numerous properties that make them foods of very good nutritional quality to include in a varied and balanced diet, not only because of the quality of their good quality fats, as they are rich in Omega 3 fatty acids, but also due to the contribution of fiber that favors intestinal transit. In addition, they help reduce cholesterol, are rich in calcium which contributes to bone and muscle health.
It seems like a no-brainer, but it is vital to consume water on a daily basis.
This liquid element is essential to maintain hydration levels and also plays a very important role in diet. Although it does not provide energy, its intake is essential for hydration and to achieve a healthy diet, since it intervenes in different functions such as respiration, perspiration, circulation, excretion and has an active role in digestion. since through it the nutrients that are ingested with each food are absorbed and transported.