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 little 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 needs of the body .
For this reason, more and more people are interested in learning to make an adequate balance of food, including all groups of nutrients. In this way, not only avoid overweight , if not that the immune system is strengthened to prevent diseases .
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 rather aims to make healthy eating a part of lifestyle .Take note!
1. Use olive oil
He extra virgin olive oil It is one of the protagonists of the Mediterranean diet. It is suggested as the main source of healthy fats for the diet, since It is composed of mousaturated fatty acids, beta-carotenes and vitamin E .
2. Eat plenty of 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 servings a day is recommended, either in the main courses 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. Comprehensive options are a source of energy and, therefore, allow to have a better physical and mental performance .
Some options are:
- Whole wheat
- Wholemeal bread
Read this article: Are you intolerant to gluten? Discover the cereals and grains that you can consume
4. Avoid processed foods
Including too many processed foods in the regular diet can have counterproductive effects in the medium and long term. Because of its content of harmful fats and chemical compounds added, detonate overweight problems, 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 servings of lean cuts may be enough 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 does not occur naturally in the body, decreases cholesterol and reduces the risk of cardiovascular diseases .
8. Include eggs at breakfast
Eggs are one of the best foods to take at breakfast. Due to its high content of high quality proteins and vitamins and minerals, it is an ingredient to recharge the body of energy in the early hours of 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 that, the best option to add a bit of flavor and sweet to each dish are fresh fruits . These do not contain harmful sugars, they are low in calories and are full of high quality nutrients.
Discover: 8 keys to eat healthy if you have a low budget
10. Increase water consumption
Of course, like any plan to eat healthy, this decalogue proposes to increase water consumption every day. Drinking 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 the processed ones with organic alternatives.