Everyone seems to know what to eat and how to eat it, but many times they forget that the main thing is to create new and healthy habits. When it comes to fighting false beliefs, the best tool is to have knowledge. There are many guides to feeding that have been elaborated by nutrition specialists in collaboration with professionals in the field of nutrition. health. However, in five steps we can compile a strategy that you can implement. If you want to lose weight, the calories supplied must be less than the calories expended, they must come from food healthy .
Reduce fat consumption!
Replaces fats and oils with saturated fats for unsaturated or healthy fats and try to leave out trans fats. Saturated and trans fats tend to increase bad cholesterol levels. Lowering your intake of saturated and trans fats will decrease your risk of developing cardiovascular diseases and obesity.
Increase consumption of fruits, vegetables, legumes and cereals.
The following are essential components of a feeding healthy, are rich in nutrients. Sufficient daily consumption may contribute to the prevention of heart disease and some cancers. Moreover, appropriate consumption of fiber and whole grains is associated with better body weight control, lower risk of constipation, colon cancer, and type II diabetes. Excessive use of salt leads to an increase in blood pressure. Avoid consuming more than one teaspoon of salt per day.
Limit consumption of free sugars
Free sugars refer to simple sugars that are added to food. Sugar should represent between 5 and 10% of each person's daily caloric requirement. Ok, to be more clear, if a woman consumes 1,500 calories a day she can allocate 50% to carbohydrates and that 50% distribute it in 40% complex carbohydrates and 10% to simple carbohydrates.
A healthy diet should be
The term healthy is related to a feeding that guarantees the contribution of nutrientsThe healthy diet, favors and makes possible the good state of health and reduces the risk of chronic diseases. Ok, so a healthy diet should be sufficient, since it should contain approximately 25 to 3º C of fat. calories per kg of but per day. It must be complete, i.e. the following must be integrated carbohydrates, proteins, healthy fats, vitamins, minerals and water. A healthy diet must be varied, since no single food contains all the essential nutrients, so it is important to have a daily intake of all the groups, in the right proportions.
It must be balanced, i.e. it must contain 50-60% of carbohydrates, of 15-20% of proteins and 25-30% of healthy fats. It should also be presentable, pleasing to the eye, palate and smell. Enjoying what you eat guarantees that you will maintain good habits in the future. And very importantly, it must be appropriate to the age, gender, physical condition, individual factor and health situation of each person.
