4 key food types for a healthy and balanced diet - Green Health Tips - Health & Fitness News 4 key food types for a healthy and balanced diet | Green Health Tips - Health & Fitness News

4 key food types for a healthy and balanced diet

The first thing to know is that a healthy and balanced diet is based on the intake of food that provide the necessary nutrients for our body...

The first thing to know is that a healthy and balanced diet is based on the intake of food that provide the necessary nutrients for our body in an appropriate and varied form , whether animal or vegetable.

For this reason one of the basic principles that must be fulfilled is to follow the recommendations of the food pyramid. It tells us what foods to consume and how much.

The requirements to comply with this diet are:

  • Eliminate toxic products or foods
  • Avoid very fatty foods
  • Stop consuming unnatural products
  • Eating orderly and setting schedules and portions
  • Avoid foods high in refined sugar

Contrary to popular belief, drinks like orange juice or tangerine are not recommended on an empty stomach , as the acid could irritate the stomach.

The ideal is to consume first a glass of water, followed by the following foods:

 

1. Carbohydrates

4 key food types for a healthy and balanced diet

Carbohydrates are important for our body as they are the main source of energy in food.

In addition, after the digestion process become glucose, essential for the proper functioning of the body and brain.

These are divided into two groups: simple and complex. To achieve the balance that the body needs, it is recommended to ingest a minimum dose of simple carbohydrates such as:

  • Sugars or sweeteners
  • Sweets (candy, gum, gum, etc.)
  • Sweetened fruit juices
  • Alcoholic drinks
  • Flours, refined

With a high level of refined sugars, these foods contribute little nutrients and cause alterations in the body as well as being overweight.

On the contrary the daily consumption of complex carbohydrates is recommended.  Thus, we must increase food intake as:

  • Oats
  • Wholemeal bread
  • Wholegrain Toasts
  • Legumes (chickpeas, beans, lentils)
  • Nuts
  • Vegetables
  • Fruits
  • Milk and milk products

By having a slow and moderate release of sugars, complex carbohydrates contribute to good health and appetite control.

There are those who make the mistake of eliminating carbohydrates from their diet. This is not at all beneficial.

To achieve a proper weight is sufficient to  carry a correct diet and measure a portion and just amount of this type of food.

2. Lean Proteins

4 key food types for a healthy and balanced diet

Lean proteins play a key role in our healthy and balanced diet, as they provide a feeling of satiety.

Ideal for lunch, these are some of the foods you can find:

  • Chicken
  • Turkey
  • Beef
  • Eggs
  • Shrimp and prawns
  • Milk and milk products
  • Grains and soybeans

Benefits of Lean Proteins

  • They are the main constituents of the muscular system.
  • They have other essential nutrients, such as omega 3 fatty acids.
  • They nourish the body with vitamins and fibers.
  • They help to lose weight.
  • It is recommended for skin care and nail and hair growth.

3. Fruits and vegetables

4 key food types for a healthy and balanced diet

Fruits and vegetables are the basis of a healthy diet due to its high level of water, fiber, vitamins and minerals.

According to a study by the University College London (UK) research group, eating seven or more servings of fruits and vegetables a day is healthier than the five recommended by the World Health Organization.

However, some procedures when taking them, especially in the case of fruit, can cause loss of benefits:

  • Removing the skin: We can not forget that it protects the vitamins that contain the fruits, reason why, when it is eliminated, it allows that the oxygen oxidizes its content.
  • Eat fruit after every meal:  it is a mistake because, much of the nutrients that gives us, are removed during the digestive process.

The best option is to eat fruit when our stomach is empty.

Given the above, it is best to start the morning with a fruit, consume in midmorning and as an appetizer in the afternoon.

4. Liquids

Although for many people it is customary to eat flavored drinks, they have a high caloric intake, which could lead to overweight, as well as damage to the body.

Therefore it is recommended to drink between 6 and 8 glasses of water during the course of the day.

How much should we eat in the day?

If you’ve heard the adage “Eat breakfast like king, lunch like a prince and dinner like a beggar” , not apply it .

Remember that we are trying to adopt a healthy and balanced diet, which means that every meal of the day is important .

In fact, the most advisable thing for your body and metabolism is that you eat foods five times a day.

In this way you will  avoid anxiety and uncontrolled appetite , which will help you to carry a diet in harmony.

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