You may have heard that this is what you eat, and you should also know that healthy eating has many benefits for the body and mind. “Eating is essential for life. In addition, eating well and properly can bring incredible benefits to your quality of life and well-being”, highlights the dietitian Dr. Mariana Magrí.
Research shows that making healthy food choices, like eating fruits and vegetables, not only has physical benefits, but also mental ones. Therefore, it can be a long-term investment in wellness and health.
Is it Difficult to Eat Well?
Many people think that eating healthy means drastically changing their diet and giving up all the foods they love. However, this is a mistake. “This is because improving health can be as easy as switching from white bread to gluten-free bread or bread with natural yeast,” says Mariana.
Likewise, it is easy to add a tablespoon of ground flaxseed to yogurt (whole yogurt is preferable, with less sugar and fat and more protein). It’s also easy to order your favorite coffee with non-dairy milk instead of animal milk and eat grilled offal (chicken or fish) instead of sausage and eat pasta with tomato sauce instead of white sauce, as suggested by a nutritionist.
The Importance of a Varied Diet
Different foods contain different nutrients, so the variety of ingredients is one of the main recommendations for those who want to follow a healthy diet. By the way, thinking about the variety of foods is very important: studies show that people eat more vegetables when they differ in appearance, taste and texture.
The doctor points out that meal planning is necessary to start a more balanced diet. By planning ahead, for example, you eat better and save more time in the kitchen.
Healthy Eating: Where Do We Start?
Mariana suggests some initiatives that help change eating habits:
Include Meal Planning in Your Routine. “Try to set aside time each week to jot down your menu ideas or find a qualified nutritionist and nutritionist to help you make your shopping list,” she advises.
Focus on Diversity. “Think of your meals around a healthy plate of vegetables, fruits, good fats, and high-protein foods. Once you have your meal ideas ready, check your fridge and cupboards to see what you need to buy.”
Choose the Right Carbohydrates. Mariana recommends eating carbohydrates that are high in fiber, such as foods that come from the ground. “They contain more fiber than refined carbohydrates and can help you feel full longer,” she explains.
Eat Fruits and Vegetables. It is recommended to eat at least 5 servings a day. They are sources of vitamins, minerals, antioxidants and fiber, the control must be stricter in diabetics, because the fruit also contains sugar”, warns the dietician.
Eat More Fish. “Oily fish is rich in omega-3s, which can help prevent heart disease. You can choose salmon, trout, herring, sardines and tuna”, comments the specialist.
Reduce Your Sugar Intake. She explains that “regular consumption of foods and drinks that are high in white sugar increases the risks of inflammation in the body and obesity.”
Replace White Walt with Pink or Brown Salt. People with high blood pressure are more likely to have heart disease or stroke, so they should not consume white salt. But it’s also not a good idea for your thyroid to remain completely free of salt, so it’s important to replace it,” advises Mariana.
Don’t be Thirsty. “It is necessary to drink water to avoid dehydration. The ideal is to drink 35 ml per kilogram of water weight per day.”