Tips for a healthy diet Healthy eating should be based on a natural diet
The interest in leading a healthy lifestyle taking care of food and knowing what we are eating grows every day.
People still want to lose weight but not at the expense of health and yes watching the diet and betting on a healthy and balanced diet in the long term.
But how can they go hand in hand to lose weight and eat well? For Rubén Bravo, director of the Department of Naturopathy and Nutrition of the European Medical Institute of Obesity (IMEO)
a healthy diet is based on a natural diet with fresh and unprocessed foods and avoiding saturated fats and refined flours.
It has to be balanced and provide the daily needs of both macronutrients and macronutrients. In addition, it must adjust to the human biorhythm, providing more energetic foods ( carbohydrates ) in the daytime period of activity, and more structural ( healthy proteins and fats) in the nighttime period of repair
The specialist points out that if a person’s goal is to lose weight , healthy diets , such as Alternate Days or Wine and Ham are a good option for the body.
In addition, it insists that these incorporate preventive food measures with the objective of reducing the risk of possible future diseases, such as cardiovascular problems or diabetes and retarding aging.
The diets must be personalized and adapted to the personal characteristics of each individual taking into account the age, the physical activity that he performs weekly
the body composition, if he has been diagnosed with a disease or can have it due to his genetic inheritance, as well as aspects such as food intolerances, culinary tastes, rhythm of life and emotional balance.
Day to day guidelines
The first recommendation I give is to go to a specialist to develop a meal plan that meets the requirements outlined above.
We have to understand that food is the strongest pillar that will sustain our quality of life and health throughout our lives, so it is well worth giving it the importance it really has, seeking the advice and guidance of an expert ”, Bravo points out.
The director of the Department of Naturopathy and Nutrition of IMEO recommends following the following guidelines:
Plan meals and shopping list, avoid improvisation and try to make the purchase once a week.
Make 5 meals a day 3 main and 2 snacks. Also recommend eating slowly.
In all daily meals always combine a protein + a carbohydrate (whole grain, fruit or vegetables) + 1 healthy fat.
Drink between 2 liters and 2.5 liters of water daily.
Take between 5 and 7 servings of fruit and vegetables a day , selecting them in their fresh and natural form and avoiding packaging. In addition, it recommends eating the fruit with the skin and avoiding packaged juices.
Always choose whole foods.
Take between 0.9grs and 1.5grs of lean proteins per kilo of weight. The variation will depend on whether physical activity is carried out and if so, what activity is done, being 0.9grs for sedentary people and 1.5grs for those who perform an intense sport.
Avoid sugar , sweeteners or those foods that contain them.
Breakfast like a king, eat like a prince and have dinner like a beggar.
Do not abuse alcoholic beverages. You can drink between one and two glasses of red wine daily at different meals.
In the group of sausages choose between York ham, turkey or lean ham / Iberian lean, always discarding the packaged.
Eat 3 to 6 nuts daily.
Cook with 2 or 3 tablespoons extra olive oil a day.
Avoid precooked and excessively processed foods.
Take veal 2 times a week and fish or seafood 4 times a week.
Eat legumes once or twice a week.
Do not overcook food. Avoid the microwave
Take 2 ounces of dark chocolate a day spread over snack and dinner.
Avoid fried and breaded.
Take 2 servings of skimmed milk a day.
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