There is an idea that a healthy diet is achieved through great effort: abstaining from rich foods, limiting oneself to vegetables, or living on a restrictive diet that is virtually impossible to sustain. The truth is, the challenge is to find a balance not only in portion size, but also in food variety.
Nutrition graduate Romina Pereiro (registration number 7722) says, “We must find a balance that allows us to eat everything in the right amounts to avoid nutritional deficiencies, but without forgetting the pleasure that food gives us. ” “It’s about including the 5 groups of foods on a daily basis.”
The first group is of vegetables, fruits and seeds. These foods are considered “good for you,” but it’s important to understand why. “They provide a large amount of protective substances: vitamins, minerals, antioxidants and, thanks to their high fiber content, they give us satiety and improve intestinal motility”Pereiro explains.
In group 2 are cereals, legumes and their derivatives. Grains such as rice, wheat, corn and oats contain high levels of carbohydrates and therefore It is generally a highly feared food group, although it is a notable source of energy. “They’re rich in protein, fat, vitamins A, B6, B12, C, calcium, phosphorus, amino acids, and other minerals,” Perrero says. Legumes (eg chickpeas, lentils and peas) are also rich in complex carbohydrates, protein, fiber, vitamins and minerals such as iron or zinc.
Dairy products make up Group 3, where a fundamental mineral for bone health is found: calcium. but also dairy They also provide a good amount of B vitamins (mainly vitamin B2) and vitamins D and A, needed to bolster defenses.
“It is worth highlighting the benefits of fermenters that yogurt provides”, Pereiro explains. “The fact that fermenters survive to the intestine assures us of a very easily digestible food, because These active cultures use the lactose naturally present in milk as a nutrient., This means that yogurt contains much less lactose than milk. Hence it is recommended for people with lactose intolerance. In addition, it has been proven that it prevents type 2 diabetes and allows for better weight control.”
How to meet the dairy requirement to get all these benefits? 1 curd + 1 glass of milk + 1 portion of paneer per day. “It is important to highlight that the benefits of yogurt fermentation can be multiplied if yogurt paired with probiotics is chosen. It is important to read the label to identify them.”
Meat and eggs make up group 4. ,They provide animal protein and iron, a mineral that is better absorbed by the body than vegetable iron. Pereiro explains. It is important to distinguish the characteristics of each subgroup in this category. it’s not the same sea fish, Which has heart and artery-protecting properties due to the type of lipids—omega 3 fatty acids—compared to red meat, the intake of which should be controlled.
Eggs provide excellent quality protein, All vitamins (except C), minerals like iron, and healthy fats. For chicken, it is better to avoid the skin, as it concentrates most of the fat, so it is better to remove it before cooking.
Group 5 has fats, oils and sugars. They are not all the same. Knowing the differences helps us avoid the most harmful, without giving up completely in our diet.
high intake of saturated fat or of animal origin such as meat, sausage, butter and cream raise blood cholesterol levels and Increased risk of obesity, heart disease and some types of cancer,
In sufficient quantities, unsaturated or vegetable fats present in oils, legumes, dried fruits, avocados and olives help reduce heart diseases.
Hydrogenated fats are oils that are produced by an industrial process. Convert to solids such as packaged bread, empanadas, tops, pastries, cookies, candies and fast food.
related to SugarFound naturally in fruits (fructose) and in excess in sweetened foods, beverages or processed foods. “It is advisable to reduce it as our country doubles the consumption recommended by the World Health Organization (WHO),” Pereiro says.
Eating healthy is an objective that is influenced by many factors, including social and economic factors. The basic recommendations in this article are one element to keep in mind when you begin planning dietary changes. To make it last longer, it’s important to aim to acquire sustainable habits and become a regular eating pattern over time.
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