On a daily basis, when consuming food there is no clear knowledge of its nutritional content, calories, amounts of sodium or sugar and it is said that it is preferable to consume more protein than flour or that the diets recommended by those known or found on internet pages to consult are better. To a specialist.
Generalizing, it can be said that healthy eating is one that provides the nutrients that the body needs to maintain the proper functioning of the body, preserve or restore health, minimize the risk of diseases, guarantee reproduction, pregnancy, lactation, development and growth. Suitable. To achieve this, it is necessary the daily consumption of fruits, vegetables, whole grains, legumes, milk, meat, poultry and fish and vegetable oil in adequate and varied amounts. If we do so, we are saying that we’ve a healthy diet.
But how do you know what each contributes to the body? For this, let us bear in mind that the nutrients provided by food are classified into two groups: macronutrients, of which fats, carbohydrates, and proteins are part; and micronutrients made up of minerals and vitamins.
Let’s see the list of Healthy Diet:
- Vitamin A
- Vitamins of the B complex
- Vitamin C
- Cholesterol: good and bad
- HDL cholesterol
- LDL cholesterol
They are one of the main sources of energy for the body, which when consumed in adequate amounts become a fundamental element that helps growth, development and maintain good health. It should be taken into account that fats can be found in three presentations: solid (butter), semi-solid (butters or margarines) or liquid (oils); each of them has different effects on metabolism.
Not all fats are favorable; one of these cases is that of Tran’s fats, a specific type that is formed when liquid oils are converted into solid fats like shortening or stick margarine.
This process is called hydrogenation, in which hydrogen is added to vegetable oil to increase shelf life and flavor stability. Trans fats can be found in shortenings, some margarines, vegetable fats, cookies, candy, candy, fried foods, baked goods, and processed foods, and naturally in small amounts in milk, dairy products, and some meats.
Its continuous consumption leads to an increase in ‘bad’ cholesterol (see box), which increases the risk of coronary heart disease, obesity, diabetes, cerebrovascular accidents, respiratory accidents and some types of cancer and in pregnant women they can influence weight of the baby at birth. According to estimates by the Centers for Disease Control and Prevention, eliminating these fats from the daily diet could prevent about 20,000 cases of coronary heart disease and up to 7,000 deaths a year.
They constitute the main source of energy in our diet, they are the fuel to carry out daily activities, maintain body temperature and the proper functioning of vital organs of the body. They can be simple and complex.
The former are found naturally in sugar cane, beets and honey or are added in the form of sugars, such as industrialized or pastry products, while complex carbohydrates are in foods such as rice, potatoes, yucca, yams and bananas among others.
They should be consumed in a moderate way, because in excess they can cause overweight, obesity, diabetes and other chronic diseases; while low consumption would produce malnutrition or underweight.
Proteins: are responsible for the formation of cells, tissues and organs, as well as building muscles, part of hormones, enzymes that transport certain molecules (such as fat) and transmit signals. They are also present in a large number of functions of the body. During periods of growth, pregnancy, lactation and recovery from illnesses, it is necessary to consume foods that are sources of protein in greater quantities.
Protein sources can be of animal origin such as eggs, fish, milk, lean meats, turkey, and chicken; or of vegetable origin such as legumes (beans, lentils, chickpeas, and peas), nuts and dried fruits, quinoa, among others.
In this second group are minerals and vitamins.
Iron: it is one of the components found in hemoglobin (present in red blood cells) and Myoglobin (present in muscle) responsible for transporting oxygen. Foods that contain iron are meats, liver, organ meats, milk, eggs, and plant-based foods. The combination of foods sources of iron with the simultaneous consumption of foods sources of vitamin C (guava, orange, citrus) significantly increases its absorption.
It’s present in several tissues of the body like neurons and blood, the fluid between cells, muscles, among others. It’s necessary to take care of and develop healthy bones and teeth, to relax muscles, blood vessels and arteries, to secrete hormones and enzymes. The sources of calcium that have the best absorption are dairy derivatives such as milk, cheese, kumis and yogurt, and they have a greater effect when they are combined with food sources of vitamin D, such as beef liver oil, tuna or salmon.
It is part of the thyroid hormones that control the proper functioning of the body’s metabolism. It is important for the development of the brain and nervous system of the fetus and is found in iodized salt and in products of marine origin such as fish and shellfish.
Essential in normal growth and development, in the reproduction and functioning of the immune system, in wound healing, and in improving the senses of taste and smell. Protein source foods are also good sources of zinc: beef, chicken and pork, oysters, milk, cheese, nuts, and legumes.
Maintains the functioning of the immune system, skin, eyes and vision, contributes to the repair of intestinal villi and lung tissue. Its consumption is related to the prevention of infections. It is found in foods of animal origin such as meat, liver and organ meats, in orange and yellow fruits and vegetables such as squash, papaya, melon and tomato, among others.
Vitamins of the B complex
Participate in the digestion and absorption of carbohydrates. Thiamine, riboflavin, niacin, and folic acid are part of this group. The latter stands out for its function and necessity, since when there are low levels in the body, red blood cells and intestinal cells are affected and anemia develops. This vitamin should be consumed in greater amounts during pregnancy to avoid problems with the formation of the nervous system in the fetus. Green and dark leafy vegetables, legumes such as beans, lentils and peas as well as fruits are sources of folic acid.
Helps in the production and maintenance of the body’s connective tissue (bones, teeth, skin, and tendons), in wound healing and has antioxidant functions. All fruits and vegetables are good sources of vitamin C.
Cholesterol: good and bad
70% of the cholesterol that circulates in our body is produced by the liver, the other 30% must be provided by food, but higher contributions cause damage to health. There are 2 types of cholesterol:
Commonly called good cholesterol, it has a protective effect against heart disease and prevents the increase in LDL cholesterol in the blood.
Known as bad cholesterol, it has a harmful effect on the body as it increases the risk of clogging the arteries of the heart, predisposing people to cardiovascular diseases such as heart attack or accident
Food sources of cholesterol are egg yolk, beef liver, kidneys, poultry skin, pork rinds, sausages, ham, blood sausage, lard, chorizo, creamy cheeses, heavy cream, mayonnaise and butter, among other foods of animal origin.
Importance of a balanced diet
A balanced diet is very important for the immune system, because you will feel and look very good, at the same time you will have much more energy to continue throughout the day, to this is added the health diet of your body by being resistant to diseases, in short, total well-being in your life.
A healthy diet helps protect the body from obesity and diseases such as diabetes, heart disease, and high blood pressure.
The dishes can be varied, it is necessary to eat healthy, without neglecting the tasty, foods such as avocado, papaya, sweet potato are good for the well-being of the person, having the exact portions for energy consumption.
Here are some tips to eat a healthy and healthy diet:
- Eat at least five pieces or servings of fruits and vegetables a day.
- Avoid consuming processed foods that contain trans fats.
- Eat moderate portions of food.
- Avoid eating foods and beverages that are high in sugar (for example, sugary drinks, sugary snacks, and candy).
- Eat 5 meals a day, 3 main meals and 2 snacks. Also, eat slowly.
- Drink between 2.5 liters and 3 liters of water daily.
- Do exercises.
If you want to know what is the right diet for you, at the Continental Polyclinic we have nutritionists at your disposal, get your appointment by calling (064) 481456 or visit us at Jr. Dos de Mayo N ° 570.
Having a healthy and balanced diet means
- Eat plenty of fruits and vegetables, at least 5 varied servings each day.
- Base meals on foods with fiber, such as rice, potatoes or whole wheat bread.
- Eat a moderate amount of meat, fish, and other good sources of animal protein.
- Drink dairy, such as cheese, milk, or yogurt. Choose low-fat ones, when possible.
- Observe how much salt is taken. The maximum daily amount is 5g (2g sodium) in those older than 11 years, but this amount should be less before this age.
- Be careful with snacks (appetizers) high in fat, sugar, salt and carbonated drinks. Do not take them too often.
- Reduce fats, especially saturated ones (cold cuts, industrial buns. Eliminate fat from meat.
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