Essentials guides to healthy eating

A healthy diet is good for your physical and mental health. A healthy diet should include a varied food selection. But some types of food are better for us (“5-a-day” for fruits and vegetables) than others (pastries, cookies, etc.)

It can reduce the risk and severity of obesity, heart disease, diabetes, hypertension, depression and cancer.

According to the Department of Agriculture of the United States, a healthy diet as one that emphasizes fruits, vegetables, whole grains and fat-free milk or low-fat milk and dairy products; Includes lean meats, poultry, fish, beans, eggs and nuts; And it is low in saturated fat, trans fat, cholesterol, salt (sodium) and added sugars. But what minerals and nutrients are vital for our health and well-being? Consider these nutrient dense foods when looking to improve your intake of vitamins and minerals.

Why a balanced diet?

Sometimes we eat because we enjoy the taste and experience of different foods. Sharing food and meals are important social events. But apart from pleasure, we need food to obtain nutrients, vitamins, minerals and energy. Very few foods are all good or bad. By having an idea of balance on your diet, it must be easier to enjoy food and be healthy.

There are seven essential factors for a balanced diet: carbohydrates, proteins, fats, fiber, vitamins, minerals and water. Eating a wide range of different foods will give your body the nutrients and micronutrients you need.

Vitamin A is needed for a good view and optimal performance of the immune system. Cod liver oil, dairy products, sweet potatoes and vegetables dark green leaves are excellent natural sources of vitamin A.

Vitamin B1, also known as thiamin, is imperative to the ability of the body to process carbohydrates. The whole grain bread, cereals and pasta have large amounts of thiamine.

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs and meat. It is used in many bodily processes, including the conversion of food in energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, fortified peanuts and cereals. Help in digestion and also plays a key role in the conversion of food in energy.

Vitamin B6 can be found in fortified cereals, fledged soybean meat substitutes, oven potatoes with skin, bananas, clear meat chicken and turkey, eggs and spinach. It is vital for a healthy nervous system, and helps break proteins and stored sugars.

Vitamin B12 is necessary to create red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry and soybeans.

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, brussels sprouts, red and green peppers, cabbage and spinach are loaded with vitamin C, which is vital to promote an immune system Healthy, and make chemical messages in the brain.

Vitamin D can be found in milk, cheese and fortified cereals; egg yolks; Salmon; But it can also be done by the body of exposure to sunlight. It is necessary to process calcium and maintain the health of the bones and teeth.

Vitamin E works as an antioxidant and is essential for the good health of your skin. Eat a lot of green vegetables of leaves, almonds, hazelnuts and vegetable oils such as sunflower, canola and soybean to get this vital nutrient.

Folic acid can be found in fortified cereals and grain products; Lima, lentil and chickpea grains; and dark leaves vegetables. It is vital for cell development, avoids birth defects, promotes heart health and helps red blood cells. Pregnant women need to take special care to make sure they are getting enough of this by themselves and their developing baby.

Dairy products, broccoli, dark leafy greens such as spinach and rhubarb, and fortified products, such as orange juice, soy milk and tofu are charged with calcium. Like vitamin D, it is very important to help build and maintain strong bones and teeth.

Organ meat, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole products and cocoa products are all high in copper, which help in the metabolism of iron formation and red cells. It also assists in the production of energy for cells.
Iron can be found in green vegetables of leaves, beans, seafood, red meat, poultry, soy food and some fortified foods. It is necessary to transport oxygen to all parts of the body through red blood cells.

Potassium can be found in food such as broccoli, potatoes (with skins in), plum juice, orange juice, green leafy vegetables, bananas, raisins and tomatoes. Help in the nervous system and muscle function and also helps maintain a healthy balance of water in blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy food and dairy products are excellent zinc dietary sources. Zinc supports the immune function of the body, reproduction capabilities and nervous systems.

The protein is the main component of the muscles, organs and glands. Each viva cell and all body fluids, except bile and urine, contain proteins. Muscle cells, tendons and ligaments are kept with proteins. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in food such as beans, milk and meat.

1. Diet and weight.

In general, if we eat fewer calories than our body needs energy, we will lose weight. If we eat more than we need, we got weight.

But this is not the whole story. We all have an individual balance depending on how our body indicates itself to process food. Some people burn more energy and in different ways, and this explains part of diversity in the way we see each other.

This can also change over time through life depending on whether we are still growing and when we grow up.

Some foods are processed by our bodies in a healthier way. This tends to be foods that release sugars more slowly and contain fiber.

Other foods, including saturated fats and foods that are high in salt or simple sugars can have a negative impact on health due to how the body processes them.

2. Calories and lifestyle.

The average number of calories you need every day may vary. It is influenced by many factors, such as sex, age, metabolism, physical activity, growth and pregnancy.

The height of the body, weight and size, genetics, hormonal levels and any disease can affect the amount of energy we need.

Average daily guidelines recommend around 2500 calories for men and 2000 calories for women.

4. Differences within nutrients.

There are dietary sources of healthy and less healthy nutrients, especially for carbohydrates (carbohydrates) and fats.

5. Carbs: simple vs complex

The guidelines recommend that carbohydrates (“carbohydrates”) form the basis of most diets, inventing half of the total energy intake (calories). This group of food can be separated into complex carbohydrates (good) and simple (bad).

Complex carbohydrates (flour and pasta, and comprehensive rice contain larger chains of sugar molecules. These take longer to digest than the processed grains. This makes you feel full for longer, helping control your appetite.

Complex carbohydrates provide energy and are key sources of fiber, B vitamins and minerals.

Refined complex carbohydrates (white flour, pasta and rice) are digested more quickly by the body. This makes them a faster source of energy. However, these types of carbohydrates do not offer as many additional nutrients. This is why entire wheat and brown carbohydrates help improve the overall quality of your diet.

Simple carbohydrates are sugars. These can be natural (for example, fructose found in fruit) or refined (for example, sucrose or glucose in soft drinks, sweet and cookies).

Another term related to the carbohydrate key is the glycemic index (GI). This is related to the rapidity with which sugar is released in the bloodstream.

GI low foods release sugar slowly. This gives you a prolonged supply of energy to the body. The highest GI foods give shorter energy bursts.

Many factors affect the IG of a carbohydrate, including if the carburetor is simple or complex, how the food is cooked and also what is eaten.

Fruits and vegetables are carbohydrate foods. They include a wide range of vitamins and minerals, as well as soluble fiber. Aiming five servings of fruits and vegetables a day is good for your health.

Fruit juice is counted as one of 5 days a day, but if you are observing your weight, it is better to eat whole fruit that delay more time to digest and stay full for longer.

6. Saturated and unsaturated

Dietetic fat is important to make healthy cells. It produces hormones and other signaling molecules and is a source of energy and energy storage.

Two categories of dietary fats are saturated and unsaturated. They have the same amount of calories but different effects on their health. We have to point to a good balance between different dietary fats to optimize our health and reduce health risks.

Saturated fats are generally solid at room temperature and these are the fats that will have a negative impact on our health. They are the natural “bad fats” and are in butter, hard cheeses, fat meat and meat products, cream, lard, suet and some vegetable oils including coconut oil and palm oil.

Unsaturated fats include polyunsaturated, monounsaturated and omega 3 fats. These will have a positive impact on our health. Monounsaturated and polyunsaturated fats are found in oils such as olive tree, rapeseed and sunflower.

Omega-3 and omega-6 are known as essential fatty acids (EFA) because the body can only be obtained from the diet. They are found in oily fish, such as sardines, salmon and mackerel.

Trans fats are a form of unsaturated fat that rarely exists in natural food, but is associated with partially hydrogenated vegetable oils. They are often added to processed foods, such as cakes and cookies, so they should be eaten less frequently and in small quantities.

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