How to eat healthily

Posted on March 1, 2014 by john in Health Food

Food is food intake in order to get them the nutrients our body needs to stay healthy. It is part of nutrition.

It is an automatic process and also a voluntary act that is conditioned by a variety of factors that determine a good or bad nutrition.

Power has to be customized in terms of age, work area where one lives, among other determinants.

How does the health food?

Today it is known for a fact that certain disorders and diseases related to imbalances in supply, either by excess ( obesity, blood pressure problems, high cholesterol… ) or default ( lack of vitamins and / or minerals, etc.. ). Therefore, eating is not just about eating to live or to satisfy hunger, is much more complex and influenced numerous factors, environmental ( customs and culture of the place we live, fashion and media, family environment…) and other personal as sex, age, preferences, religion, level of activity ( sedentary, light, moderate ), mood and health (diseases or health problems ). Therefore, it is considered that a diet is adequate if it really is able to meet the body’s needs, according to personal characteristics, in order to achieve or maintain good nutritional and health status.

Keys to Good Nutrition

Should we be surprised that our children do not give up in the morning and significantly lower school performance, something quite normal if you consider that their breakfasts are often scarce. This is perhaps the first of the big mistakes in food : a first meal of the day that just about 10 % of the day, when in normal conditions should include, at a minimum, between 20 % and 25 % of thereof.

Starting the day

Effective breakfast should consist of milk, cereal, plain or toasted bread, some juice and a little sausage. Under these conditions, we are ensuring adequate food for the first part of the day, after the ” void” that represent the night. This habit, especially for the younger ones, is fundamental.

Second, we must stress the fact that throughout the day, both adults and younger, eat far more calories than we need, which is why the excess calories are accumulated under the skin, around our bodies in the form of fat. This hinders the normal activity of our body and, little by little, it shows over the years.

Scale and Calories Guide

Overweight and obesity is the first reason to when looking for the source of joint problems such as osteoarthritis, affecting several million people. Thus the first thing to do is avoid the ” pecking “, eating between meals, and use the lowest possible food calorie.

This will provide a small -scale food calories, ranking from highest to lowest, and always taking 100 grams of each product.

Oils : 900 kilocalories per 100 grams, noting that it is better olive oil than the rest because it increases HDL or “good” cholesterol in the blood.

Dairy products in general: 600 calories, highlighting butters, engeneral milks, cheeses, etc.. Recommended vegetable fats than those of animal origin.

Sweets in general: they have about 400-500 kcal per 100 grams ( for an idea then need to walk briskly 45 minutes to remove the calories provided by a generous cake.

Carnes : 350 calories, although White provide somewhat less energy than red. At this point we must distinguish how the food is prepared, since frying provide more calories and fewer nutrients than meat grilled, baked or boiled.

Pan : usually 300 kilocalories per 100 grams, much more if accompanied by sauces.

The forgotten

The third and most important dietary mistakes is the overuse of products that we hardly benefit. Fruits, vegetables, grains and vegetables are the forgotten of our diet in favor of meat, fish and fried eggs. Those foods are those with greater amounts of vitamins, minerals ( iron, magnesium, iodine, fluorine, manganese, calcium), beta carotene, chlorophyll, protein and vegetable fats in addition to calories just to report.

With substances, the body gets not only the items you need for repair and replacement, but also antioxidants, which eliminate other free radicals and waste products or ” junk” cells, which have demonstrated the preventive effects on numerous diseases and particularly against breast, uterus, colon, stomach, lung and prostate cancer.

Therefore, the daily diet should include 70% fruits, cereals and vegetables in general, 20% dairy products, eggs, meat or fish (preferably roasted, baked, grilled, boiled, fried but never ), and 10% bread or cereal, candy, etc.. Practice these basic standards in their food and be a different person.

Power Keys

The key is learning to feed and know the importance of the quantity, quality, and harmony of the foods that make up our diet. Foods are divided into five groups: Cereals, fruits and vegetables Vegetables and Dairy Meat and eggs fats and sugars.

cereals
Cereal grains, corn, wheat, oats, rice, barley, rye, millet are very valuable nutritional resource.
These foods are a great source energy. They provide complex carbohydrates, vegetable protein, fiber, B vitamins, phosphorus, potassium, magnesium and selenium. Provide generally low fat and no cholesterol.

vegetables
They are very nutritious vegetable, peas, lentils, beans, soybeans, chickpeas, beans, green beans.
Contains vegetable protein, carbohydrates decarbono, resorts and fiber, have no fat or cholesterol.
Also, the iron-containing legumes are more and better absorbed if you eat small amounts of meat or rich in vitamins C, such as citrus, Kivi, tomato, cabbage, pepper among other foods.

vegetables
- Vegetables, are an excellent source of carbohydrates, fiber, vitamins and minerals. Many also contain substances preventive certain cancers. It is advisable to consume these vegetables daily in preparations such as salads, puddings, soufflé, cakes, tortillas, soups and fillings.

- Plant yellow, orange, red and green are the most intense beta-carotene -rich substance in the body transforms vitamin A, these nutrients reduce the risk of various diseases, including cardiovascular disease and cataracts.

- Cruciferous, in this group include broccoli, Brussels sprouts, cabbage, cabbage, cauliflower, turnip and turnip, vegetables also contribute to the prevention of various cancers.

- Tomato is a food that provides good amounts of
Vitamins C, which fights premature aging of cells. Also contain other substances that decrease the risk of prostate cancer in particular
It is important to eat raw because during cooking loses its vitamin C.

- Garlic and onion, assist in preventing arteroesclorosis, hypertension, various cancers and improve the body’s defenses.

fruits
- Fresh fruits provide vitamins, minerals and fiber, in addition to water and decarbono hydrates. Some are an excellent source of beta-carotene in the body is converted into vitamin A, peach, apricot, melon, mango ). Citrus fruits, kiwi and strawberries provide high amounts of vitamin C.
- Dehydrated or Dried fruits provide more energy than fresh, since by reducing the water content is more concentrated calories and nutrients, including iron, potassium and some B vitamins also contain good amount of fibers.

dairy
Dairy products are the main source of calcium, a mineral important requirement which can not be covered by other foods. One way to get calcium is consumed daily for at least two cups of milk, yogurt, and a portion of 50 gr. of cheese, it is a very complete food for the amount of nutrients it contains proteins, carbohydrates, fats, vitamin A, D, B complex and minerals like calcium, phosphorus which are essential to take care of bones and teeth. We recommend adults consume low-fat dairy and avoid fats.

Red Meats
Red meat like proteins provide full white
or high biological value. Among its highlights vitamins B complex, especially B12, which is found only in animal foods.
Provides minerals like iron, zinc, copper, selenium, potassium, phosphorus and contains higher proportion of iron than white meat.
The body absorbs this better meat than iron comes from vegetables. It is suggested not to consume more than 2 times a week and combine with vegetables.

White Meat
- The chicken is nutritionally excellent source of protein, B vitamins, iron, phosphorus, selenium and potassium. Your fat and cholesterol is low when the skin is discarded.
- Fish is an excellent source of protein and has the advantage in general, contain less calories and cholesterol. While containing minerals such as phosphorus, iron, selenium, magnesium, iodine, zinc, and vitamins B, A and D. Include fish in meals assists in the prevention of cardiovascular problems because they provide omega 3 fatty acids, substance that helps lower blood cholesterol.

eggs
This animal product has very important nutrients for the body. In the light of high quality protein are found, while the tip is less protein. And mainly contains fat and cholesterol, iron and vitamins A and D, are moderate in calories and easy to digest.
By virtue of their high cholesterol content, it is advisable to be consumed only 2 or 3 times egg yolks. Instead whites can be eaten without restriction and should also increase your intake when you eat meat.

sugar
Sugar prominently in food, due to their intake of calories and carbohydrates instead.
People with obesity and diabetes should monitor the amount consumed.

water
Water is an essential nutrient for proper functioning of the body.
Is between 50 and 75 % of body weight. Among its vital functions
Helps to eliminate toxic substances from the body.
It transports nutrients by the body and is the medium where all the chemical processes of the body develop. Helps maintain constant temperature and hydration of the skin.

Alcohol
Alcoholic beverages supply calories with few or no nutrients, excessive intake is harmful to health. Is recordable drink in moderation, up to 2 glasses a day for men and one glass daily for women.

 

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