Increasing the consumption of fresh fruits and vegetables and consuming extra virgin olive oil are simple measures to achieve a healthier diet. Making the decision to adopt a healthier diet is not synonymous with starving or following strict plans. Although it is necessary to make some changes, in general, it is about eating “a bit of everything”, without falling into any extreme.
Adequate nutrition is crucial to maintain an optimal state of health and, of course, a stable weight. Although popular diets seem to work when you want to lose weight, they are not the best option to meet the body’s needs.
For this reason, more and more people are interested in learning how to make an adequate balance of food, including all groups of nutrients. In this way, not only is overweight prevented, but the immune system is strengthened to prevent disease.
Adopt a healthier diet following a simple Decalogue:
The Decalogue to follow a healthier diet is based on the eating patterns suggested in the applauded Mediterranean diet. Through this it is proposed to avoid those extravagant regimes that involve consuming a small number of calories.
Its main objective is to serve as a guide for a more complete and balanced nutrition, according to the requirements of the body. In addition, it does not recommend eating well for just a few days, but aims to make healthy eating a part of the lifestyle. Take note!
1. Use olive oil
The olive oil extra virgin is one of the protagonists of the Mediterranean diet. It is suggested as the main source of healthy fats in the diet, since it consists of monoinsaturados fatty acids, beta carotene and vitamin E.
2. Consume abundant fruits and vegetables
Fresh fruits and vegetables are essential when the plan is to maintain a healthier diet and controlled in calories. This variety of foods contains vitamins, minerals, dietary fiber and other important compounds for the functions of the body. The consumption of at least 5 daily servings is recommended, either in the main dishes or during the snacks. In this way you get benefits on digestive, cardiovascular and metabolic health.
3. Include whole grains
Many people avoid cereals because they have the idea that they “get fat”; however, due to its contribution of carbohydrates and fiber, should be part of the daily diet. The integral options are a source of energy and, therefore, allow having a better physical and mental performance.
Some options are:
- Whole wheat
- Whole meal bread
4. Avoid processed foods
Including too many processed foods in the regular diet can have counterproductive effects in the medium and long term. Due to their content of harmful fats and added chemical compounds, they trigger problems of overweight, diabetes and high cholesterol.
5. Take low-fat dairy
As long as there are no problems of lactose intolerance, low-fat dairy products are a good complement to a healthier diet. Due to its high content of proteins of high biological value and calcium, they are beneficial to increase muscle mass and protect bone health.
6. Eat red meat in moderation
Red meats are an important source of protein and iron that are easily assimilated into the body. However, since they contain cholesterol and purines, excessive consumption is not advised. One or two portions of lean cuts may be sufficient for the weekly diet.
7. Prepare recipes with fish
In addition to being lower in calories than other varieties of meat, fish contains omega 3 fatty acids that benefit cardiovascular health. This nutrient, which is not produced naturally in the body, lowers cholesterol and reduces the risk of cardiovascular disease.
8. Include eggs at breakfast
Eggs are one of the best foods to have at breakfast. Because of its high content of high quality proteins and vitamins and minerals, it is an ingredient to recharge the body of energy early in the day.
9. Eat fresh fruit for dessert
Sweet desserts and cakes are not the best alternative for dessert when you want to eat a healthier diet. So, the best option to add a little flavor and sweet to each dish are fresh fruits. These do not contain harmful sugars, are low in calories and are full of high quality nutrients.
10. Increase water consumption
Of course, like any plan to eat healthy, this decalogue proposes to increase water consumption every day. Ingesting between 6 and 8 glasses of water daily prevents the effects of dehydration from developing, while promoting detoxification.
As you can see, maintaining a healthier diet is not impossible. You just have to start making better food choices, trying to replace those processed by organic alternatives.
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