What is a healthy diet

healthy diet

Food is the process by which we take from abroad a series of substances that are necessary for nutrition. These substances are found in foods that are part of our diet.

Nutrition is the set of processes by which the person ingests, absorbs, transforms and uses substances.

It is shown that food and health walk hand in hand, since a proper diet helps promote health and prevent disease. There are many studies that relate diet and chronic diseases (cardiovascular, obesity, diabetes mellitus, etc). Proving that inappropriate food is one of the main determinants of the development of these diseases.

The type of food we eat, as well as its quantity, have a huge influence on our health. Unfortunately, it is very easy to eat poorly if you choose a diet that contains too many inappropriate foods, for example, fast foods high in fat, and an insufficient amount of healthy foods, such as fruits and vegetables.

What is a healthy diet?

According to most dietitians, there are no "bad" foods, but "unhealthy" diets. A healthy diet is achieved by eating the right amount of food in the right proportion, with continuity.

Eating an adequate proportion of food from the main groups forms the basis of daily well-being, and will reduce the risk of long-term illness.

Therefore, at the time of feeding we must bear in mind the following criteria:

Choose a varied diet that includes foods from different groups: cereals, fruits, vegetables, oils, dairy products, meats, fish, eggs, sugars, ... because the nutrients are distributed in food and can be obtained from many combinations of the same.

Maintain an adequate balance, so that excessive consumption of a food does not displace or replace another also necessary.

Moderation in the quantities consumed, to maintain the appropriate weight and avoid obesity and its consequences.

Take into account our particular eating habits, since we do not eat only because of physical need, but we also do it to enjoy. Therefore, our diet, in addition to being healthy and nutritious, has to be configured in such a way that we feel like eating it and that we include foods that we are accustomed to eating.

Mediterranean diet

The Mediterranean diet is one that best suits the objectives that a balanced diet must meet. It is based mainly on the consumption of foods of plant origin, using in moderation foods of animal origin. In short, it recommends increasing the consumption of cereals, fruits, vegetables, vegetables, legumes, including olive oil, fish in the diet and moderating the consumption of meat and animal fats.

Nutritional recommendations

A correct, balanced and varied diet, accompanied by healthy lifestyle habits, is the ideal recipe to achieve a good state of health. It is important to note that a correct diet may be different depending on the times of life (childhood, youth, adulthood) or in certain circumstances (pregnancy, etc.). It is important to consult our doctor with any questions.

Here are some basic tips that will help you get a really healthy diet, thus improving your health. They are advice applicable to a healthy adult.

Eat more carbohydrates from the starch and whole foods group: bread, rice and cereals. It may help to change the proportions in daily meals; for example, more bread and less stuffing, more pasta and less sauce.

Eat more fruit and vegetables: trying to get at least five pieces or portions a day. Include fruit at breakfast and a salad in the meal.

Reduce salt intake by eating less packaged foods, such as pre-cooked dishes and snacks and putting less salt when cooking.

Follow a varied diet. Changing the shopping list every week to get out of the vicious circle of unhealthy foods and enjoy more food.

Follow a regular schedule: Although the timing of eating is not important, a regular routine helps most people control their diet and weight.

Control the size of the portions so that, over time (or better, day by day), the amount of energy consumed corresponds to our level of activity.

Try to increase physical activity. The activity helps regulate appetite and allows you to eat more without gaining weight.

Drink between 1.5 and 2 liters of water a day.