Eating a healthy diet is very simple, and this is what experts recommend for the whole family. The issue of food has been an enigma for some time, and people have begun to modify the consumption of certain foods. Some because they believe that they are ingredients that could not contribute anything or quite the opposite. Because they have established themselves as ingredients that have a tremendous nutritional contribution.
Many have been, in fact, the doubts that have jumped for a while and what would be the right way to have a good, prosperous and healthy diet, both adults and infants. Thanks to all these concerns, various experts have released a list. Through the Healthline portal, different tips have been presented. This will help the house’s large and trim to have a healthy eating.
Table of Contents
Consume fruits, vegetables and vegetables daily
As a guideline, the WHO recommends providing the body with at least 400 grams of fruit and vegetables per day (or the approximate equivalent of five servings). This way, we will reduce the risk of suffering from any of the diseases mentioned above and ensure a sufficient fibre supply.
To achieve this, it is advisable to incorporate vegetables into all meals and consume them raw between meals together with any fruit. In both cases, importance gives to using a varied selection of seasonal products.
Reduce trans and saturated fats
In addition to the drawbacks known so far, weight gain is one of the consequences of excessive fat intake. Has recently link to the health of our brains. A limit of 30% fat per day is established concerning total caloric intake to prevent overweight. Within that amount, a limit of 10% of saturated fats and 1% in the case of trans fats is proposed, both substitutable for unsaturated fats.
To combat the use of unhealthy lipids, the WHO compiles a series of practical tips:
- Use polyunsaturated fats (such as corn, soy or sunflower, among others) instead of lard or butter.
- Steam or boil foods whenever possible.
- Consume lean meats and skimmed dairy.
- Do not abuse baked or fried preparations and other industrial processes with high proportions of trans fats.
Eat less sodium and more potassium
Without being fully aware, many of us put excessive sodium into our bodies (eating between nine and twelve grams of salt daily). While keeping our potassium intake below the recommended limits is about three and a half grams each day. This decompensation can have severe consequences in hypertension, coronary heart disease and cerebrovascular events. To give you an idea, based on WHO calculations, if we reduced salt intake below five grams daily, around 1.7 million deaths would avoid annually.
In line with this problem, the world’s highest body on health issues establishes specific recommendations:
- Apart from the salt, it is advisable to control condiments with sodium (such as soy sauce, fish sauce or some broths).
- It is also vitally important to take extreme precautions when eating products already made with high sodium content.
- About manufacturers, it appeals to a reduction in the added sodium of its products. As a control method, we have in our hands the possibility of verifying such an aspect by reading the labels.
- Finally, high sodium levels’ adverse effects can be mitigated by consuming potassium. Whose contribution can originate in fresh fruits and vegetables?
Do not abuse sugars
Regardless of our life stage, free sugars should represent less than a tenth of the calories we eat, ideally setting that limit below 5%. If we succeed, we will minimise the risk of caries and body weight gain.
We should also consider recent scientific studies that directly link excessive sugar consumption with hypertension while warning about its incidence in the appearance of cardiovascular diseases.
Try to cook for several days
If batch cooking seems boring to you – cooking a single dish to eat throughout the week – you are not alone. It is difficult to swallow a bowl of stew for three consecutive days. No matter how good it may have come out. However, there is a straightforward way to prepare quick and healthy dishes, especially for your telecommuting meals. It is enough to dedicate a single hour to the kitchen on the weekend.
Eating healthy doesn’t have to be an overwhelming ordeal that includes rabbit-like foods that leave you hungry shortly after mealtime. Making small changes to your eating plan can lead to significant results and be a much more sustainable plan of attack.
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