Ten tracks to get a balanced and healthy diet

Posted on September 19, 2014 by john in Weight loss and diet plans

Face control our diet to improve our physical appearance is one of the most common practices, especially during the summer months prior to where the call ‘Operation Bikini’ is installed in many homes. However, the true purpose of monitoring and care of feeding is, or should be, it helps us get to enjoy good health. The problem is that not always know, on a practical level, how to make our diet is balanced and healthy, falling into errors and remove any food, follow diets too restrictive, totally eliminate certain products from our menu… What must be ‘good habits’ to meet? Here are ten basic tracks that come to us from the ‘Centro Pronaf (‘ Programme of nutrition and physical activity for the treatment of overweight and obesity ‘, supervised by the Technical University of Madrid):

1 A diet should not be restrictive because this way will quickly leave. You have to lose weight with no fat and muscle mass.

2 The more variety of foods make up your food, greater assurance that the food is balanced and contains all the necessary nutrients.

3 It is important to eat breakfast every day, and as completely as possible: you should never do without a breakfast of milk, bread, cereals and fruits, which must devote 15 to 20 minutes.

4 It is recommended that fats do not exceed 30% of your daily meals. Consumption of animal fats (butter, meats, cheeses, etc.) should be reduced. For dressings and cooking choose virgin olive oil.

5 Make 4 or 5 meals a day and not very abundant snacking.

6 It is advisable to introduce fiber-rich foods (raw vegetables, fresh fruits, whole grains and legumes).

7 Use cooking techniques that do not involve a high fat intake (iron, foil, steam wok…).

8 Increase consumption of fish and reduce red meats.

9 Reducing salt in foods, preferably using iodized salt. In place of salt, it is advisable to use spices and herbs.

10 It is essential to stay hydrated by drinking water. It is also necessary to limit the consumption of alcoholic beverages (all contain calories), as well as sugary drinks.