It is scientifically proven that wearing a healthy eating provide numerous health benefits. It reduces the risk of several chronic diseases and keeps the body healthy.
For our body to receive all the nutrients it needs and stay strong, our diet must contain a wide variety of fresh and nutritious food.
The key to a healthy diet and lifestyle is variety, moderation and physical exercise. Therefore, if you think you need to improve your diet, in this post we give you some tips so that you can start making a few small changes to it.
Basic principles for eating a healthy diet
Eat fruit and vegetables
You must consume from 3 to 5 portions of fruit and vegetables a day, as well as include pulses (such as lentils, beans), nuts (such as peanuts, almonds) and whole grains (such as maize, oats, brown rice) in your diet.
To improve your intake, you can include vegetables in every meal, eat fresh fruit and raw vegetables as snacks, and prioritise the seasonal ones, so you'll get more out of all their benefits.
Limit your intake of free sugars
They must not account for more than 5% of your total calorie intake. You must reduce your consumption of foods and drinks with added sugars and control the amount of added sugar during cooking.
Its excessive consumption increase the risk of suffering from obesity, diabetes and cardiovascular diseases.
Los free sugars they are the additions made to food by manufacturers, cooks or consumers themselves, including sugars presented naturally in honey, syrups, fruit juices and fruit juice concentrates.
Limit your fat intake
It must be no more than the 30% of your daily calorie intake. The unsaturated fats (present in avocados, nuts, or sunflower and olive oil) are preferable to saturate fats (present in fatty meat, butter, cream, cheese and lard).
The industrial trans fats (found in processed foods, fast food, snacks, fried foods, frozen pizzas, cakes, biscuits and margarines) are not part of a healthy diet.
Limit your salt intake
You must consume less than 5 grams a day, the equivalent of a small coffee spoon, and preferably consume iodised salt. To avoid excessive salt consumption, you must monitor the amounts of salt when you cook.
Also, avoid putting a salt cellar on the table, reduce your consumption of salted appetisers or snacks and choose products that state a low in sodium.
What should a balanced diet be like?
Nowadays, there are many people who do not eat enough fruit, vegetables and fibre. It is important to know that a balanced diet it must contain these and other staple foods, and reduce the consumption of less healthy ones.
These foods, which are not part of a healthy diet, are high in calories, saturated fats, trans fats, free sugars and salt. Examples include sweets, mass-produced cakes and pastries, fast food and fizzy drinks.
🔸Consume every day vegetables, greens, cereals, bread and potatoes.
🔸Take this fresh fruit every day.
🔸Take this pulses at least twice a week.
🔸Consume olive oil as the main source of fat. Use it for both cooking and dressing.
🔸Take daily milk, low-fat yoghurts or cheeses.
🔸Come fish several times a week.
🔸Do not eat too much high-fat meat. Choose the lean meat (low fat) and have it 2 or 3 times a week.
🔸Drink about two litres of water.
🔸Do not consume too much salt or salty foods. Use garlic, onion, vinegar, lemon or the herbs to season your food as an alternative to salt.
🔸Moderate your consumption of sweets, mass-produced pastries, fast food and fizzy drinks.
🔸Avoid the alcoholic drinks.
We know that it is tricky not to fall into the temptation of consuming less healthy foods during a family gathering or with friends, which is why, from Astrid Tapería Orgánica we offer you a catering service at home full of organic food.
We make sure you enjoy yourself without stopping eating healthily thanks to our fresh, seasonal food. If you want to know more, please do not hesitate to get in touch with us.
