Learn to balance your diet

The concept of diet balanced, although it is used a lot, it is not usually clear. This refers to a consumption of food in adequate amounts, depending on the characteristics that each person has, considering factors such as age, sex, body composition or lifestyle, which guarantees the energy and nutrient requirements that the body needs to maintain a good nutritional status, health and well-being.

According to experts, you can eat a lot and be poorly fed. In Mexico, there is usually no feeding correct and the organism is deprived of a series of nutrients essential for health. And there are many ways to feed, but only one to feed.

First of all, we must begin by clarifying some concepts, often confused and misused; It is about the terms "food" and "nutrient":

The first refers to the animal or vegetable product that people obtain from their environment for consumption; while the second refers to what the body uses of the food to obtain Energy and perform various functions; that is, what can be "taken advantage of" of the food such as: carbohydrates, proteins , fats, vitamins , minerals and fiber .

 

Nutrients take care of your health

Whereas the nutrients are the substances that "take advantage" of food, it is easy to understand that a diet Balanced contributes determined proportions of each of them.

It should also be noted that a diet balanced diet allows people to enjoy good health, perform daily activities and prevent diseases .

The feeding should be moderate, varied and, above all, pleasant. In the same way, it is important that you provide a sufficient amount of nutrients energy (calories ) to be able to carry out metabolic processes and physical work; as well as the sufficient amount of nutrients with regulatory functions (proteins , vitamins and minerals), taking into account that no food, in isolation, is capable of supplying all the essential nutrients in the necessary proportions.

In fact, experts indicate that only the breastmilk It allows to maintain life and health during the first months of life. In this way, no food can be considered "complete", so variety is an essential requirement in a diet healthy and balanced.

Learn to get them

It is clear that people do not go to the supermarket to buy vitamin C or a serving of calcium . To obtain these nutrients , you must be clear about which foods contain them in greater proportion and thus know which are the ideal ingredients that should be part of your daily menu.

As always, it is necessary to clarify that the age, weight, sex or physiological state of each person can imply different nutritional needs.

What a balanced diet should contribute

Carbohydrates: They are the main source of Energy , so it is the nutrient that should be present in greater portion. The foods in which they are found are farinaceous: bread, pasta, cereals and rice.

  1. Fat: They have multiple functions such as booking Energy , transport of vitamins and training hormones . They are found in various foods of animal and vegetable origin. It is advisable to limit the consumption of saturated fats (sausages, lard, among others) and favor unsaturated fats (olive oil, seeds, blue fish)
  2. Proteins: They form the cells , hormones , enzymes. They abound in meat, fish, eggs and vegetables.
  3. Vitamins: They are necessary for life and the body can not synthesize them on its own. There are the so-called water soluble (vitamin C and B complex) and liposoluble (A, D, E and K). They are distributed irregularly by food and their contribution is secured with a diet balanced
  4. Minerals: They perform important functions in the body. Calcium, for example, is necessary to form bones. As the vitamins , there is no food that contains all the minerals or any that lacks them.
  5. Water: In addition to the one contained in the food, you must take at least one and a half liters of water a day.

Practical advice to achieve a feeding

  1. Establish regular meal times
  2. Eat slowly and sit correctly
  3. It is important to vary the type of food, so that in a week a great variety of ingredients is consumed
  4. It is basic to have a good breakfast and dine lightly
  5. Avoid preparing foods with too much fat
  6. Consume salt in minimal quantities
  7. Consider fish and vegetables as protagonists of your menu
  8. Do not perform sporadic fasting days or suppress meals, for example breakfast

Good nutrition therefore requires that the feeding be mixed and balanced; that includes products of all groups (cereals, fish, vegetables, dairy products, eggs, fruits, fats and oils).

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Video Medicine: Healthy Eating Diet Tips : How to Eat Balanced Meals on a 1,200-Calorie Diet (March 2024).