One healthy eating is fundamental to promoting the health and well-being of human beings.
With this in mind, we created this complete guide to answer all your questions on the topic.
Continue reading.
What is healthy eating?
First of all, we need to be very clear about what a healthy diet is.
From a nutritional point of view, a meal is considered healthy when it contains:
- Variety of nutrients: The basis of a healthy diet is a diversity of nutrients. Include a variety of fruits, vegetables, whole grains, lean proteins and dairy products to ensure maximum benefits from your food.
- Balance and moderation: Maintain a proper balance of proteins, carbohydrates, healthy fats, vitamins and minerals. Moderation is essential to avoid overeating.
- Hydration: Drink water regularly throughout the day. Adequate hydration is vital for bodily functions, skin health and weight management.
- Reduction of sugars and saturated fats: Avoid excessive consumption of added sugars and saturated fats. Opt for healthier sources, such as fruit to sweeten and unsaturated fats.
- Whole Foods: Prioritize whole foods over processed foods. Whole grains, such as quinoa and oats, provide essential fiber and nutrients to the human body.
- Various proteins: Include lean protein sources such as fish, poultry, legumes and tofu. Protein diversity is crucial for building and repairing muscle tissue.
- Fruits and vegetables: Consume a wide variety of colorful fruits and vegetables. They are rich in vitamins, minerals and antioxidants.
- Adaptation to individual needs: Each person is unique. Adapt your diet according to your needs, health conditions and personal goals.
Remember: the key to healthy eating lies in consistency and the formation of positive habits over time.
Food Pyramid: what is it and what is it for?
A food pyramid is a graphic representation that organizes food groups according to the recommended amount for a balanced diet.
It provides visual guidance on the proportion of each food group that should be consumed daily.
Below we will explore the main groups of the pyramid. Check out:
Grains and Cereals (Base of the Pyramid):
It represents the basis of nutrition, as this type of food is a great supplier of energy. Includes whole grain breads, rice, pasta, cereals and other foods rich in complex carbohydrates.
Also read | Discover the benefits of Healthy Grains and learn how to add them to your routine
Fruits and vegetables:
They must be consumed in abundance. They are rich sources of vitamins, minerals and fiber. They provide health benefits and help prevent diseases.
Proteins (Meat, Eggs, Legumes):
Includes lean meats, fish, eggs, legumes (beans, lentils, etc.) and dairy products. They are sources of protein, essential for the growth and repair of the body.
Dairy (or Alternatives):
Includes milk, yogurt and cheese. These foods are rich in calcium, essential for the health of bones and teeth.
Fats and Oils:
Represents the tip of the pyramid. Includes healthy sources of fats, such as olive oil, avocado and nuts. It should be consumed in moderation.
Sugar and candies:
It is also at the top of the pyramid and should be consumed in moderation. Includes sweets, soft drinks and other foods high in added sugars.
To make it even clearer, see the graphic representation of the food pyramid below and the indication of portions in each category:
A food pyramid serves as a visual guide, but specific portions may vary depending on individual needs, age, gender, physical activity level and health goals.
Consulting a nutritionist can offer more personalized guidance on this.
15 benefits of having a healthy diet
The list below shows why you should be careful with your diet to start 2024 in good health.
Look.
Weight Maintenance
Healthy eating contributes to weight regulation, preventing overweight and obesity, which are associated with several diseases.
Cardiovascular Health
Reduces the risk of heart disease by promoting adequate cholesterol levels, blood pressure and preventing the formation of plaque in the arteries.
Glucose Control
Helps maintain stable blood glucose levels, preventing diabetes and its complications.
Improved Digestion
Foods rich in fibras They aid in digestion, preventing constipation and promoting a healthy digestive system.
Strengthening the Immune System
Nutrients present in a balanced diet strengthen the immune system, helping the body fight infections and diseases.
Bone Health
Adequate consumption of calcium, vitamin D and other nutrients promotes bone health, preventing osteoporosis and fractures.
Improving Mental Health
Nutrients such as omega-3 are associated with mental health, helping to prevent disorders such as depression and anxiety.
Healthy skin
Antioxidants present in foods such as fruits and vegetables contribute to healthy, youthful skin.
Stress Control
A balanced diet provides the nutrients necessary for the proper functioning of the brain, helping to control stress.
Improved Sleep Quality
Foods rich in tryptophan, such as some types of fish, help with the production of melatonin, promoting quality sleep.
Chronic Disease Prevention
Healthy eating is associated with a reduced risk of several chronic diseases, such as cancer and neurodegenerative diseases.
Increased Energy
A balanced diet provides the energy necessary for daily activities, avoiding fatigue and excessive tiredness.
Cholesterol Regulation
Choosing healthy foods helps maintain adequate cholesterol levels, preventing heart disease.
Preventing Nutritional Deficiencies
A varied diet prevents vitamin and mineral deficiencies, ensuring the proper functioning of the body.
Healthy Longevity
Healthy eating is a key factor for a longer and good quality life, reducing the risk of age-related diseases.
These benefits are achieved when your diet is balanced, varied and adapted to your individual needs.
See also | Healthy Weight Loss: Functional Eating and Tips for a Natural Transformation
19 healthy foods to include in your diet
Check out the list below that lists the main foods to include in your diet this year.
It is worth remembering that consumption must be recommended by a health professional, in order to achieve your goals with higher quality.
Apples, bananas, strawberries, oranges and other fruits provide vitamins, minerals and fiber.
- Green Leafy Vegetables
Spinach, kale, lettuce and arugula are rich in nutrients such as iron, calcium and fiber.
Carrots, zucchini and peppers offer a variety of vitamins and antioxidants.
Oats, quinoa and brown rice are sources of fiber, protein and essential nutrients.
Chicken breast, fish and eggs are excellent low-fat sources of protein.
Beans, lentils and chickpeas are rich in protein, fiber and minerals.
Salmon, tuna and sardines offer omega-3 fatty acids and protein.
- Low-Fat Dairy
Milk, yogurt and cheese are sources of calcium and protein.
Almonds, chestnuts and chia provide healthy fatty acids, protein and fiber.
- Extra virgin olive oil
It is a source of healthy fats, antioxidants and anti-inflammatories.
Fundamental for hydration and proper functioning of the body.
Rich in antioxidants, it helps with metabolic health.
Contributes to intestinal health due to probiotic bacteria.
Source of lycopene, an antioxidant associated with disease prevention.
Provides healthy fats, fiber and vitamins.
Contains a variety of nutrients, including vitamin C and fiber.
Good source of complex carbohydrates, fiber and vitamins.
Hydrating and low in calories, it is an excellent snack option.
Rich source of proteins and essential nutrients.
These foods, when incorporated into a balanced diet, provide a variety of essential nutrients for health.
An extra tip is to purchase these products from reliable companies. In the field of natural products, for example, Taina Alimentos is the highlight.
Its care with cross-contamination results in high-quality natural products that are safe for consumption.
Find out more about the company through the website.
