A healthy diet is an essential part of our day to day life because eating better means gaining health. To eat well and enjoy good health, the first thing to do is to adopt good eating habits.
But how can we feed better? The answer is to include a wide variety of foods into our diet.
Why is variety so important in our diet?
The main reason is that there is no food that contains all the essential nutrients for our body. Each food has a particular function and contributes in a special way in the organism. To enjoy good health we will need the right amount of each one of them.
Food to Consume to Enjoy a Healthy Lifestyle
Both fruits and fruit juices provide us with water, carbohydrates, and vitamins such as vitamin C, carotenes, fiber and minerals such as potassium and selenium. It is recommended the consumption of whole fruit, since the juices only provide vitamins and minerals, in addition to losing most of the fiber in the process of its preparation.
From the point of view of healthy eating, we must consume three or more pieces of fresh fruit a day, at least one of which is rich in vitamin C.
Fish and Seafood
They are sources of high-quality protein, vitamin D, iodine and omega-3 polyunsaturated fatty acids. Omega-3 fatty acids play a very important role in reducing cholesterol. Seafood is also an important source of vitamins and minerals. They have a high protein content, low in sodium, calories and saturated fats. However, it is advisable to eat them every day, as they may increase the uric acid content.
Dairy products are a source of high-quality protein, lactose, and vitamins. In the same way, they provide a large amount of calcium, a mineral of great importance for the formation of bones and teeth, as well as to prevent osteoporosis. For healthy living, we must consume two to four servings of dairy a day. In the adult population and, especially in overweight people, the consumption of skimmed milk is recommended, due to its lower content of energy, saturated fatty acids, and cholesterol.
They are an important source of vitamins, fiber, minerals, and antioxidants, so it is advisable to consume them daily. The best way to take advantage of all its nutrients is to take them raw, alone or in a salad. If we boiled them, it would be convenient to take advantage of the water they release for soups, since in it there are many remains of minerals. The minimum consumption is estimated in two portions, although they can be extended up to four times a day, preferably in season. Peas, chickpeas, and beans provide carbohydrates, fiber, vitamins, and minerals. We must consume them in winter, while in summer they can be part of the salads.
Meat is an important source of high biological protein, in addition to vitamin B12, minerals such as iron, potassium, phosphorus, and zinc. We must be careful with the saturated fats of the meats as they give rise to cholesterol problems if taken in excess. The meat contains iron of high bioavailability and facilitates the absorption of iron in cereals.
Are red meats more nutritious than white?
The reality is that color does not influence. The color of the meat comes from a protein that contains iron, called myoglobin.
Alternative Measures of Healthy Eating
Beyond the diets based on the foods mentioned above, if our goal is to lose weight, we can do it in a healthy and effective way. If what we are considering to reduce the calories in our diet without loss of nutrients, the best option is the intake of meal substitute shakes. These drinks will replace a single conventional meal; add healthy diet in your lunch or dinner.
All the options offered in this article will allow you to eat in a healthy way and lead a healthy life. Simply look for the variety of foods that is most suitable for you and combine them in the right proportions to start enjoying a healthy life.