What is Healthy Eating
Having healthy eating allows our body to continue healthy and protected. A healthy diet means that we consume all the nutrients that are essential for our body. Those who have decided to take care of what they eat can enjoy good health and a better quality of life. Are you also from this group of person? Keep in mind that, if your diet is not healthy, you will have a greater predisposition to suffer from diseases such as diabetes, osteoporosis, anemia, among many others. Hence, the decision to improve your quality of life depends only on you. Therefore, if you want to know what healthy eating is and how it benefits our health, pay attention to this note.
Let’s Get Started: What Is Healthy Eating?
A healthy diet provides all the important nutrients and energy that each person needs to stay healthy. And what are these essential nutrients? Well, they are proteins, carbohydrates, lipids, vitamins, minerals, and water. Healthy eating begins with:
- Choose natural foods as the basis of your diet.
- Avoid processed and ultra-processed foods to prevent illness.
- Practice a healthy lifestyle.
A balanced diet means that it is varied, that is, it can contain cereals, tubers and beans, as well as vegetables, fruits, dairy products, meat, eggs, fats and sugars.
How to have a Healthy Diet?
If you want to start enjoying the benefits of eating healthy, here are some tips to help you achieve it:
Eat different types of food each day
It is preferable to consume various foods every day because our body needs various nutrients and energy that a single food cannot cover.
Always eat fruits, vegetables and legumes
Not only are they rich in vitamins and minerals that will protect your health, they also contain dietary fiber, which is necessary to lower your absorption of sugar and reduce cholesterol in your blood. Plus, they aid digestion and are low in calories! Ideally, you should consume 2 servings of vegetables and 3 of fruit a day or 400 gr between fruits and vegetables daily as recommended by MINSA in its Food Guide for the Peruvian Population.
Do not abuse the consumption of animal fats
Animal fats, except that which comes from fish, increases the risk of obesity or suffering from heart disease. Therefore, instead prefer fats of vegetable origin (sunflower, olive, soy, corn), they should be part of your daily diet. Remember, fatty foods may taste good, but they provide more calories than other foods, so you should not eat them in excess.
It recommended to consume adequate amounts of animal fats, some except milk fat, can cause heart disease.
Reduces the consumption of red meat
Continuing with the theme of healthy eating, we will talk about fish, chicken and turkey that have less saturated fat and cholesterol. Es mas! The fish meat even have good fats that help prevent heart problems and even one study found that consuming fish at least once a week substantially reduces sudden cardiac death.
Remember that red beef, lamb and pork, jerky, sausages, organ meats (brains, kidneys, liver) and egg yolk contain saturated fat and cholesterol. These foods raise cholesterol levels in the blood, increasing the risk of cardiovascular disease.
Add milk to your diet!
The milk is rich in protein and calcium so it will help to keep your bones and teeth healthy for long. If you are over 25 you should consume an average of 3 cups of milk a day, while if you are younger, about 4 cups. Yes indeed! Always prefer the consumption of low-fat milk. Remember that milk and its derivatives such as yogurt, cheese, and cheese contain good quality proteins.
Dairy fat spreads are relatively rich in fat in the form of a spreadable emulsion, mainly of the water in milk fat type, which remains solid at a temperature of 20 ° C. Milk fat is an important element for human health. For example, it can help strengthen the immune system and inhibit the development of cancer and atherosclerosis.