To have energy during the day it is of great importance to have a balanced diet. This also helps to maintain a healthy body and decrease the risk of non-communicable diseases.
“The energy your body gets from the nutrients in the food you eat is measured in calories. Your body needs a certain number of calories each day, depending on your activity level and other factors, to maintain your current weight. Although calorie counting alone doesn’t determine whether a food is nutritious, thinking about how many calories you need can guide you toward healthy eating habits. In general, the more calories you eat, the more active you need to be to maintain your weight”, detail the National Institutes of Health of the United States (NIH, for its acronym in English).
The experts of Medline Plus, website of the National Library of Medicine of the United States, explains that in addition to having a healthy diet, the body must be kept hydrated to have energy.
“Hot weather combined with a lack of enough fluid in the body to perform normal body functions can lead to dehydration. It is important to drink enough water while doing physical activity to maintain energy levels optimal and avoid dehydration”.
For its part, the media The clarin points out the foods that, thanks to their properties, help the body have energy during the day. These include:
- Red fruits such as cherries, strawberries and strawberries.
- Nuts: among them, walnuts and almonds.
- Legumes: especially quinoa, chickpeas and lentils.
- Vegetables: such as avocado, green beans and broccoli.
- Products with an abundant percentage of proteins: fish, eggs and dairy products.
All these foods can be included in the daily diet, in different ways. In main meals, salads and snacks during the day. To receive more information on healthy eating habits, it is recommended to consult a nutritionist to receive adequate professional advice.
Recommendations for a healthy diet
The diversity, colors and variety in a diet is important for the body to obtain the necessary nutrients and function properly. It should be taken into account that it is important to consult a nutritionist to receive the appropriate professional advice, according to the nutritional needs of each individual. It is not recommended to go on extreme diets and even less without the supervision of a doctor.
“Fad diets may promise quick results, but these diets limit the amount of nutrients you eat, can be unhealthy, and tend to fail in the long run,” the Centers for Disease Control and Prevention (CDC) explains.
- It should include fruits, vegetables, legumes, nuts and whole grains.
- Minimum five servings of fruit and vegetables a day; except potatoes and other starchy tubers.
- The total caloric intake of free sugars (those that are added to drinks such as honey, syrups, etc.) should be less than 10%, in the case of an individual with a healthy body weight and who consumes around 2,000 calories per day. .
- Daily caloric intake from fat should be less than 30%. Unsaturated fats are healthier than saturated fats. According to the WHO, industrially produced trans fats should be avoided.
- Consume less than 5 grams of salt a day, which is equivalent to a small tablespoon.
Additionally, the CDC recommends moderating the consumption of free sugars. “To obtain greater benefits, it is recommended to reduce its consumption to less than 5% of total caloric intake,” recommends the CDC.
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