Tips For A Healthy Diet

A healthy diet prevents nutritional deficiencies and protects against infectious diseases . A good diet should be varied and rich in nutrients that can improve the body’s defenses.

For food to be healthy it must be composed of proteins, carbohydrates, fats, fiber, vitamins, calcium and other minerals. You do this by varying the types of cereals, meats, vegetables and fruits you eat, alternating the colors of the food. Of course, everything in moderation, nothing in excess.

If you are interested, look at our article on the best foods to improve brain performance , or check what vitamin deficiencies you have and which ones you need in this article on essential vitamins for health.

Check out the 19 steps to promote healthy eating

And choose those foods that can bring you variety and change the quality of your food.

1. Before having breakfast , that is, on an empty stomach, drink a glass of water with half a squeezed lemon. See the benefits that natural lemon water can bring you in our article.
2. Increase and vary the consumption of fruits and vegetables . They are rich in vitamins, minerals and fiber. The vitamins and minerals work with proper maintenance and functioning of the body. Fiber regulates intestinal function, giving you a feeling of fullness, and can prevent various diseases.
3. Eat legumes at least once a day. Varies the types of legumes and various preparation methods.
4. Reduce your salt intake. Remove the salt shaker from the table. Sodium is essential for the proper functioning of the body, but in excess it can lead to increased blood pressure (hypertension) and other diseases. Avoid prepared spices, canned foods, and cold cuts. Use fresh herbs to enhance the flavor of your meals.
5. Do not eat a diet based on only one type of food or nutrient. Try to vary most foods.
6. Reduce your intake of high-fat foods such as meat with visible fat, hot dogs, bologna, fried foods, and snacks, up to a maximum of 1 time per week. He prefers cooked or baked foods, low-fat milk, yogurt, and white cheese.
7. With regard to meat , try to vary the types during the week with chicken, turkey, loin, pork and preferably, consume them only once a day.
8. Eat at least 4 meals a day: breakfast, lunch, dinner, and snacks! Don’t skip meals. For the snack and dessert choose the fruit and moderate the portions.
9. Keep your weight within healthy limits : Check if your BMI (Body Mass Index) is between 18.5 to 24.9 kg / m2. BMI shows if your weight is suitable for your height.
10. Eat foods rich in sugar like candy, cakes, and cookies in moderation . Always choose products made with whole grains / seeds.
11. Instead of refined sugar , use brown sugar .
12. Enjoy your food and eat slowly. Make your meal a reunion with your family. Don’t eat while watching television or reading books and magazines. Take the time to make your meals a moment of great pleasure.
13. Include vegetables in your main meals.
14. Include garlic and onions in your diet. This combination prevents many diseases.
15. Drink more natural juices . With this you will naturally avoid the consumption of soft drinks, if you need help with some recipes, do not miss our article on natural green juice recipes .
16. Don’t overdo it with coffee: no more than 2 cups a day.
17. Do you want to stop consuming a harmful food? Do not buy it! (Simple, but it works).
18. Drink water! Lots of water! 70% of our body is made up of water. Therefore, the average consumption per day should be at least 1.5 liters . Moderate alcohol and soft drinks . 1 ml of alcohol provides 7 kcal! He prefers fresh fruit juices or frozen pulp.
19. Get active! In addition to taking care of your diet, it is super important that you practice physical activity . Walk at least 3 times a week for 30 minutes. This routine will improve your health too!

How to put the above tips into practice

• Start with the steps you think are easiest to take to create a change in your eating habits and those of your family. Check with them what you can do each day.
• The habit is acquired with patience and persistence and it is a matter of time.
• When you feel that the step is already part of your routine, go to the next one.
• The healthy eating can and should be appetizing . See easy recipes for the consumption of the foods that will be part of your new habits.

Our nutrition tips are not intended to replace a medical consultation . The information disclosed in this article is intended to provide general guidance that cannot be applied to specific cases. Always consult your doctor or nutritionist about which foods are suitable for you.