Tips for a healthy diet

healthy diet

Healthy eating should be based on a natural diet.

The interest to steer a healthy lifestyle, to require care of the food and to understand what we are eating grows a day. People still want to reduce but not at the expense of health and if watching the diet and depending on a healthy and diet within the future.

But how can they reduce and eat well? For Rubén Bravo, director of the Department of Naturopathy and Nutrition of the ecu Medical Institute of Obesity (IMEO), a healthy diet is predicated on a natural diet with fresh foods and unprocessed foods and to avoid saturated fats and refined flours.

"It has got to be balanced and supply the daily needs of both macronutrients and macronutrients. additionally, it must suits human biorhythms, providing more energetic foods (carbohydrates) within the diurnal period of activity, and more structural (proteins and healthy fats) within the nightly period of repair, "explains CuidatePlus Bravo.

The specialist points out that if the goal of an individual is to reduce, healthy diets, like the Alternate Days or the Wine and Ham, are an honest option for the body. additionally, he insists that these incorporate preventive food measures with the aim of reducing the danger of possible future diseases, like cardiovascular problems or diabetes and slow aging.

Diets should be personalized and adapted to the private characteristics of every individual taking under consideration the age, physical activity performed weekly, body composition, if you've got diagnosed any disease or may have it thanks to their genetic inheritance, also as aspects like food intolerances, their culinary tastes, the rhythm of life and emotional balance.

 

healthy diet

Guidelines for day to day

"The first recommendation I give is to travel to a specialist to organize a hotel plan that meets the wants began above. we've to know that food is that the strongest pillar which will sustain our quality of life and health throughout our lives, so it's well worth giving it the importance it really has, trying to find advice and advice from an expert ", says Bravo.

The director of the Department of Naturopathy and Nutrition of IMEO recommends following the subsequent guidelines:

*Plan meals and therefore the shopping list, avoid improvisation and check out to form the acquisition once every week .

*Make 5 meals each day , 3 main meals and a couple of snacks. Also, recommend eating slowly.

*In all daily meals always combine a protein + a carbohydrate (whole, fruit or vegetable) + 1 healthy fat.

*Drink between 2 liters and a couple of .5 liters of water daily.

*Take between 5 and seven servings of fruit and vegetables each day , selecting them in their fresh and natural form and avoiding packaging. Also, recommend eating the fruit with the skin and avoid packaged juices.

*Always choose whole foods.

*Take between 0.9grs and 1.5grs of lean protein per kilogram of weight. The variation will depend upon whether physical activity is performed and if so, what activity is completed, being 0.9grs for sedentary people and 1.5grs for those that do an intense sport.

*Avoid sugar, sweeteners or those foods that contain them.

*Take 3 to six walnuts daily.

 *Cook with 2 or 3 tablespoons of additional vegetable oil each day.

*Avoid precooked and excessively processed foods.

*Take veal twice every week and fish or seafood 4 times every week.

*Eat 1 or 2 times every week legumes.

*Do not over cook food. Avoid the microwave

*Take 2 ounces of bittersweet chocolate each day cover snack and dinner.

*Avoid fried and breaded.

*Take 2 servings of skim milk each day.

*Have breakfast sort of a king, eat sort of a prince and dine sort of a beggar.

*Do not abuse alcoholic beverages. you'll take between one and two glasses of wine daily in several meals.

*In the sausage group, choose from York ham, turkey or Iberian serrano / Iberian ham, always discarding the packaged.