A good or healthy diet is one that promotes health, regulates the body and reduces the onset of chronic diseases. So far, we all agree. But what are the characteristics that promote this balanced and healthy diet? We are going to see them next.
WHAT ARE THE CHARACTERISTICS OF A HEALTHY DIET?
Every day more and more people talk about what we should eat, which foods provide more nutrients, which ones make us healthier… but, unfortunately, the information is not always reliable. This creates confusion when it comes to choosing the foods and preparations that best suit us in our daily lives.
BALANCED
One of the major flaws promoted by many fad diets is the elimination of certain food groups, especially those rich in carbohydrates, and the promotion of those rich in protein without taking into account our current state of health. The characteristics of these miracle diets make them falsely effective: in the short term we lose weight and volume but when we normalize our diet we regain the lost weight or even some extra kilos. It is necessary to eat everything but avoiding or at least reducing the quantity and frequency of foods that are not recommended in a healthy diet: pastries, soft drinks, fatty sausages, etc.
VARIETY
The more varied a diet is, the more options we have to cover the nutritional contribution that our body needs. Let’s take an example: eating fruit is essential in a healthy diet for its contribution of fiber, water, vitamins and minerals but, if instead of eating three apples a day we eat an apple, an orange and a bowl of strawberries, we can provide a greater variety of vitamins and antioxidants and also cover the amount of vitamin C needed by our body.
ENOUGH
A caloric restriction will only make us feel weak, in a bad mood and with the desire to snack on the wrong things. That is why it is essential to provide enough energy to carry out our daily activities based on healthy foods. In case we want to lose weight, we must also try to have a healthy diet, for this, the caloric discount must be done in a controlled way, with less striking but more lasting results.
SATISFACTORY
Eating is one of the greatest pleasures that exist and in order to maintain lasting changes, besides being a healthy diet, it must be appetizing. Avoiding monotony when selecting foods and being creative when cooking and presenting the food on the plate will play in our favor to maintain these changes for life.
THE IMPORTANCE OF HEALTHY EATING. 6 KEYS THAT EXPLAIN HOW TO ACHIEVE GOOD NUTRITION
- NO RUSHING, PLEASE
We know that stress is harmful and therefore we should try to minimize it in all aspects of our lives. This also includes meals. Healthy eating needs a pause, eating in a hurry does not bring any benefit. First, because many times the menu choices are less adequate than when we plan or have time. Second, because eating in a hurry and chewing little, digestion is complicated increasing the risk of heartburn, reflux, heavy digestions, etc. and, third, because we do not give enough time to the stomach to “warn us” that it is full, which results in a tendency to overeat. Hence the following point arises…
- THE NECESSARY AMOUNT
Although there are many factors that influence weight gain, one of the main ones is food. If we eat more than our body needs, it is easy to gain weight in the medium or long term. With the extra kilos, the risk of suffering from diseases such as high blood pressure and cholesterol, poor blood sugar control or depression, among others, increases. This does not mean that, in order to have a good diet, we should eat the minimum, skip meals or anything like that; it means that we must find a balance and not overdo it. Learn to know how to control and avoid the extras that our body does not need.
- PREDILECTION FOR HOMEMADE FOOD
It is necessary to flee from ultra-processed foods. That is to say, those that can make our day-to-day life easier -heat and ready to eat- but that eventually take their toll on our health. Although the food industry is making changes in the formulation of many of its products, they should be avoided or left for very specific occasions. On the contrary, if we want a healthy diet, we should always prioritize raw or minimally processed foods. For example: olive oil, frozen vegetables, bread, pasta, canned legumes, etc.. And, ideally, cook more. Sometimes, the daily rhythm makes it difficult, but, for this, it can be useful to plan weekly meals and make easy cooking that does not require much attention or time. Such as vegetable creams, baked fish or chicken, etc.
- HIGH NUTRITIONAL DENSITY
Foods rich in nutrients should predominate in a balanced diet and in a good diet. We are talking about foods that provide, in addition to proteins, carbohydrates and/or quality fats, vitamins, minerals and antioxidants. There are many foods that meet these characteristics and the more variety we consume -I insist, always of quality- the easier it will be to provide them all.
- Examples of nutritious foods
Fruits, vegetables, legumes, whole grains, nuts, fish, eggs, lean meats, tea, coffee…
- Examples of NON nutritious foods
Pastries, snacks such as chips, precooked dishes, processed meats, sugary or alcoholic beverages…
- HEALTHY FATS, ALWAYS
To follow a healthy diet, we must ALWAYS opt for healthy fats. These are mainly unsaturated fats such as those present in vegetable oils like olive oil, nuts, avocado, olives, oily fish (salmon, tuna, sardines, anchovies…), etc. Consuming these foods on a daily or weekly basis helps to maintain good cardiovascular and cerebral health and prevents events such as myocardial infarction or cerebral vascular accidents.
- Although palm and coconut oils are vegetable oils, due to their fatty acid profile, they are not advisable to consume on a regular basis. They favor the increase of LDL or bad cholesterol in blood.
- WITH ABUNDANT FIBER
Fiber is known worldwide for regulating the intestinal rhythm and reducing constipation. However, it has other beneficial health effects. Among them are: its ability to produce satiety -and thus better control body weight-, reduce cholesterol and blood sugar, prevent several types of cancer and “feed” the intestinal microbiota. That is, the microorganisms found in the colon and to which more and more effects on our health are being attributed. For this reason, eating at least five servings of fruits and vegetables daily, prioritizing whole grains and their derivatives, introducing up to three or four times a week legumes and almost daily nuts, become essential aspects to maintain proper health.
AND THEN HOW TO MAKE A HEALTHY DIET?
In short, a healthy diet or a good diet is one that prioritizes plant foods, the high contribution of nutrients and cooking that favors their absorption. There are many examples, such as the Mediterranean, Japanese or vegetarian diets. Thus, there are choices to be made, depending on the culture, customs and convictions of each person.
