How to eat a balanced and healthy diet

the routines of diet They have changed dramatically in recent decades. The tendency to choose healthier foods This can be seen reflected not only in the indications of nutritionists but also in social networks, where many people even share their healthy dishes to encourage others to improve their weekly menu.

The truth is that awareness does include certain food With properties beneficial to our bodies and banishing many others that don’t have them, it’s here to stay.

No one doubts more than keep to balanced diet It is one of the main assets to help our body function optimally. That is, it provides the body with the necessary nutrients to prevent diseases such as obesity, diabetes, heart disease, osteoporosis and other diseases. But,how to eat a balanced and healthy diet?

How to eat a balanced and healthy diet

Do a balanced diet It implies great benefits for the body, both in terms of cardiovascular health and brain function and intestinal transit.

In this regard, there are fundamental issues, including balancing the consumption of calories, proteins, carbohydrates, lipids, vitamins, fibers and minerals that are taken in daily according to age, gender and general physical condition. And also consider hydration, by drinking enough water.

Here are some tips for a healthy diet:

• Drink at least two liters of water a day.
• Incorporate starchy carbohydrates, such as potatoes and legumes.
• Include fruits and vegetables every day.
• Consume at least one glass of milk a day. The presence of dairy products (without exceeding) at breakfast are essential to provide the body with the necessary calcium.
• Consuming breads and cereals (such as oatmeal, without sugar) should also be part of a balanced diet.
• Protein can be obtained from eggs and cheese. Red meat (in limited portions), chicken and fish should also be present frequently in the diet.
• To incorporate healthy fats, necessary for a balanced diet. It is recommended to add a handful of nuts as a snack.
• It is important to pay attention to the consumption of fats and oils. Also reduce the consumption of alcohol and sugary drinks as much as possible and avoid salt.
• A healthy body weight should be maintained.

The plate method

This method, developed in 2011 by Harvard University School of Public Health, is based on a visual distribution of the food on the plate, where all the ingredients necessary for the diet to be varied, complete and healthy are included. The proportions should be as follows: ½ plate with vegetables (vegetables and/or greens of various colors); ¼ plate with grains (foods derived from wheat, quinoa, rice and/or oats) and ¼ plate with proteins (chicken, fish, eggs, legumes and/or tofu). In the case of including red meat, the portion should be the size of the palm of the hand.