Today some people have more or others have the least knowledge of nutrition. In fact, when talking about food everyone thinks, hundreds of books and articles are written. However, many of these diets are deficient in some type of nutrient and our body does not get everything it needs. Hence the importance of controlling what we eat and drink, since we must take what our body needs.
What we intend with this article is to provide some basic advice on nutrition. With these tips, you can change our habits and improve our diet without having to make a specific diet that often for lack of motivation and commitment do not perform. We want to guide you so that our councils really serve you, making small changes and that you take the habit of these changes.
When it comes to healthy eating try these tips:
Why? Well, because no food gives us all the nutrients and therefore we need to take different types of food. Eat everything but not in large quantities.
Include Foods Rich in Fiber
We must eat between 25-30 grams of fiber per day for perfect intestinal transit. Do not worry, fiber will not make you fat because we do not assimilate it. It ingests, therefore, foods with high content in fiber like the fruit, vegetables, legumes, dry fruits, bread, pasta or rice (better if the cereals are integral). In addition, it seems that the use of fiber together with the so-called probiotics (yogurts) improves the general immune system.
At least 5 Meals a Day
In our daily routine, we are used to taking 3 meals a day. This habit makes us feel very hungry and we tend to eat more. Because eating less often is going to be worse, but we tend to consume more kcal. Therefore, it is better to eat 5 or 6 times a day but less food. If you structure yourself and take the same kcal 3 times a day there is no problem in doing so because it counts the total sum of kcal throughout the day, although we do not recommend such a low frequency.
We must avoid saturated fats and cholesterol because they are a very common source of fats. I want to clarify that saturated fats are not bad, you just have to take them right. Therefore, we recommend dairy products and low-fat cheeses, low-fat meats such as chicken and consume fish, preferably white.
Reduce the Consumption of (CH) Simple
The percentage of simple carbohydrates in relation to the total carbohydrates ingested should be less than 10%. We know that accomplishing this is complicated, but we can substitute simple CH for complexes such as bread, pasta, cereals, rice, legumes, corn, oats, etc.
If from the beginning we get used to this habit, it will be easy for us to live a healthy life.