Healthy eating habits and quality of life are more united every day and not everything is gastronomy.
A healthy diet consists of incorporating a wide variety of foods into our daily diet, since there is no food that meets all the essential nutrients for our body.
Today, we are lucky to find a wide variety of foods available to us in the market, although sometimes it is not easy to maintain a healthy diet, and healthy eating habits, due to our lifestyle or lack of knowledge about nutrition and diet.
This way, we achieve a balance between the necessary contribution of nutrients and calories and the needs of each person, in order for the body to develop its functions correctly. Our society has the Mediterranean diet, which meets all these characteristics and its benefits on our health have been confirmed in several studies.
“The key is to incorporate healthy eating habits that accompany us every day and that allow us to maintain an optimal body weight”
Adding a variety of foods, adding what we like to the right extent, doing moderate physical exercise according to our abilities, putting aside food myths and turning to specialized doctors and nutritionists before any consultation are some of the keys when taking care of our health. Our body is the result of our choices.
Based on what is recommended by the great scientific nutrition societies worldwide, we can take tips to healthy eating habits to maintain a balanced lifestyle.
Therefore, in this article, we leave you with these simple keys to maintain healthy eating habits, keep reading!
Eat different types of foods
There various nutrients that serve the body, and they aren’t all found in just one food. Today’s food supply makes it easy to eat a wide variety of foods, both buying fresh food to cook and buying ready-made meals or take-outs, always choose foods in a balanced way!
Plan a balanced and varied weekly menu; it will help you distribute the different food groups throughout the week and make shopping easier.
Eat foods rich in Carbohydrates
Most people do not incorporate enough carbohydrate-rich foods such as bread, pasta, rice, potatoes and other cereals, considering them forbidden to avoid gaining weight. However, this is not correct, more than half of the calories in your diet, that is about 60%, must come from these foods. Ideally, increase your fiber intake with the contribution of whole wheat bread, whole grain pasta and other cereals.
Eat lots of fruits and vegetables
Most people do not eat enough of these foods that provide important protective nutrients, and it is important you take at least five of these nutrients daily.
The basis of any healthy eating habit and a healthy diet is always the continuous consumption of fruits and vegetables.
What is recommended by professionals is to eat at least 5 servings of these a day, in this way, the levels of vitamins, minerals and fiber necessary for the body are maintained and that only this type of food can provide; keeping away the risk of cardiovascular diseases, cancers and tumors.
Maintain a healthy body weight
The right weight depends on many factors such as gender, height, age, and genetics; being overweight increases the risk of suffering from various diseases such as cardiovascular problems, bones, joints and cancer.
Excess fat appears when you eat more calories than you need, these supplemental calories can come from any nutrient that contains calories (protein, fat, carbohydrates, or alcohol), but fat is the most concentrated source of calories. Physical activity is a good way to burn calories and make you feel good. The message is simple: If you are gaining weight, you need to eat moderately and be more active.
Serve moderate portion of foods
It is easier to eat from the various food groups without eliminating just by eating the right servings of each food.
If you eat out, you could share some of your food with a friend. Don’t give up the habit of eating with those you love.
To keep the metabolism in line with the lifestyle we lead, it is best to set continuous feeding times and in small amounts throughout the day. In addition, this will help the body to stop generating unnecessary fat stores, and helps cultivate healthy eating habits.
In general, it is best to eat small amounts of protein at meals throughout the day. Opting for protein of plant origin is the appropriate counterpart to the consumption of red meat and processed meat, which alter the acid levels of the body, along with the levels of triglycerides in the blood. In addition, it has been proven that the constant consumption of these foods increases the risk of contracting cancer.
Chew your foods slowly
Chewing slowly and for a prolonged amount of time helps to improve the absorption of nutrients in the digestion process, in addition to causing a greater sensation of satiety.
So even the amount of food that is eaten in general can be reduced by making better use of the portions that are consumed.
According to an article on Health line, “Chewing foods fast can lead to weight gain and fast eaters are up to 115% more likely to be obese more than slow eaters. It also said that in one study in over 4,000 middle-aged adults, those who ate fast tend to be heavier and had gained more body weight since age 20.”
Skipping meals, especially breakfast, can lead to uncontrolled hunger pangs, often causing overeating. Snacking can help curb hunger, but don’t eat too much to avoid replacing main meals. Breakfast, mid-morning, lunch, snack and dinner. Likewise, avoid snacking between meals.
Substitute processed and refined flours and cereals, so common these days and that is so harmful to the body, especially if they are consumed regularly, with their integral counterparts which provide more fiber and nutrients to the body; it is the right thing to do if you want to maintain an ideal weight, a stable metabolism, and healthy eating habits.
The amount of protein that should be ingested invariably depends on the physical constitution of each person; orderly schedules will allow you to eat calmly and in a suitable environment. Breakfast, mid-morning, lunch, snack and dinner, likewise, avoid snacking between meals.
Have fruit, dairy, and toast or cereal for breakfast to ensure full physical and intellectual performance. And at night, to sleep well, choose light foods to digest: vegetables, soups, fish or dairy.
Consume healthy fats
Fat contains antioxidants and is necessary for the proper functioning of the brain; however, in most of the products we find in the market today, Trans and partially hydrogenated fats are a constant that is not the best option for a healthy diet. The best way to consume this food is through oils such as olive.
Replace animal fats with virgin olive oil, with heart-healthy properties. Choose whole foods, richer in fiber, vitamins and minerals. And avoid simple sugars, which promote overweight and tooth decay.
Reduce salt intake
The consumption of salt, if it is maintained around 5 grams or a teaspoon per day, is good for an optimal functioning of the cardiovascular system.
However, in excess it is harmful to the body. Therefore, regulating the consumption of salt, especially that it comes from processed and packaged products, will help to keep away the problems associated with excessive salt intake.
If you eat without salt you will protect your heart; you can substitute it for celery, vinegar or spices, and this way you will add more flavors to your meals.
Drink lots of fluids
Drinking water is part of healthy eating habits, and everyone should drink 1.5 liters of way daily. We need more if it is hot or if we do a lot of sport. Hydration is essential to life.
Water is obviously a good source of fluids, but the variety is healthy; you can also take diet drinks as options, it is however, not to take the place of water because it is essential for health.
It is important to maintain proper hydration. Water favors the digestion of food and helps to normalize intestinal transit.
Eating too many calories and not getting enough exercise can lead to weight gain. Moderate physical activity helps burn excess calories.
Physical exercise is good for your health and well-being, so make physical activity a daily routine; use the stairs instead of the elevator, take a walk on your lunch break. Walk while talking on the phone; you don’t have to be an athlete to move.
Start your healthy eating habits now
Making your lifestyle changes gradually is much easier than making them suddenly; for three days, write down the foods and drinks you consume between meals and at meals.
Do you eat very few servings of fruit and vegetables? To start, try to eat just one more serving of fruit and vegetables a day. Are your best choice foods so high in fat and help you to gain weight? Do not eliminate these foods and feel bad, instead try to choose foods low in fat or eat less of them, and start using the stairs at work.
Balance your foods
There are no “good” or “bad” foods, only good or bad eating plans; so develop healthy eating habits, and eat in proportion, and combine them with other types of foods that are balanced in diet and live a healthy lifestyle.
Consume moderate intake of alcohol
Wine and beer are an important source of natural vitamins, minerals, and antioxidants. However, 2-3 glasses a day should not be exceeded in men, and somewhat less, 1.5, in women.
Cook healthy foods
Cook and steam; bake or grill and avoid fried foods and sauces as much as possible. Do not abuse precooked foods. Cooking preserves nutrients, while frying destroys them, choose wisely.
Consult your pharmacist about food supplements.
With their extra supply of nutrients, they help the body to function optimally and favor the prevention of possible health problems. So, consult your pharmacists about food supplements and healthy eating habits.
Healthy eating habits should be a lifestyle you should strive for because of its immense benefits; good nutrition and diet in general, contributes to your overall wellbeing and lifestyle, if you are confused about anything nutrition and diet, consulting a nutritionist or a pharmacist where there is none should be considered so your doubts can be cleared.
Problems caused by poor dieting
In recent years, eating habits have changed a lot, the current lifestyle, rush, and lack of time prevent many people from maintaining healthy eating habits and healthy lifestyles.
Most people are poorly nourished due to their excessive consumption of protein, animal fats, alcohol, calories, salts, and sugars, and unhealthy eating habits.
This has repercussions in nutrient deficiencies that can affect well-being and increase the risk of suffering from diseases and health problems in general.
In fact, different studies have shown that some of the most common pathologies in developed countries such as heart problems, high blood pressure, osteoporosis, diabetes, obesity or digestive disorders, can be directly linked to dysfunctional eating habits and nutritional status of people.
What are nutrients and what are their functions?
Nutrients are the vital chemical substances for the growth and maintenance of the body, since they are in charge of contributing to the human body:
- Energy (energy function).
- Materials of cell structures and tissues (structural function).
- Factors necessary for cellular chemical reactions (regulatory function).
Although some nutrients can be synthesized in the body itself, most of them are obtained through food. Therefore, it is important that our diet guarantees us a balanced supply of these basic components, and thus healthy eating habits:
In this way, a harmonious consumption of these nutrients and our lifestyle habits will allow our body to structure and function correctly, without falling into obesity or toxicity (due to excess of these substances) or malnutrition or deficiency (due to their scarcity).