Thinking of giving a radical turn to your diet? Do you want to improve your daily diet to make it healthier and more balanced? What are the keys to eating healthy, not being hungry and getting the perfect size?
To have a balanced diet you only need two things: eat the right amount of calories and eat the right variety of foods.
The first step is to know that a healthy diet is one that provides your body with the exact amount of energy it needs to function on a day-to-day basis. It seems logical, since if you drink or eat too much, you will increase your weight. If you eat little or eat, your weight will drop. And this is not what we are looking for.
It is recommended that men eat about 2000-2500 calories each day, while it is recommended for women to eat about 2000 calories.
The problem comes when we take in more calories than we need. What to do in this case?
Consider breakfast a ritual
In these days, where everything happens so quickly, many people consider breakfast as something optional.
The reality is that the evidence shows that those who eat a regulated breakfast tend to be less overweight.
Breakfast has multiple benefits, both in mental performance and concentration throughout the day.
Without a doubt, a breakfast that includes regulating foods is essential in a balanced diet, since it provides some basic vitamins and minerals in a healthy menu. If you want to maintain iron health, check out this list of regulatory foods to get a healthy and balanced diet.
Cut down on saturated fats
It is true that we all need fat to survive, but you have to be consistent with the amount of fat you put into your body.
For you to understand, there are two types of fats: saturated and unsaturated.
Saturated fats can increase the cholesterol in your blood, which could lead to heart problems.
Avoid eating too many cookies or cakes, cheese, sausages or butter and you will reduce your intake of saturated fat.
Instead, opt for a diet based on unsaturated fats, such as vegetable oils, oily fish, or avocados.
Say no to sugars
An excess of sugar in our diet can be related to the risks of obesity and dental problems.
Sugary drinks and foods - including alcoholic beverages - may give you a temporary boost of energy, but they also contribute to body weight gain
They also stand out for causing problems with your teeth, especially between meals.
Avoid soft drinks, cakes, cookies, cakes ... since they contain the type of sugars that we must be if we want to maintain a balanced diet.
Increase the amount of fruits and vegetables
Five with the servings of fruits and vegetables that the professionals recommend for a daily routine.
Cheap and simple, don't you think? You can have a banana or an apple during breakfast or in the middle of the morning.
You can also have fruit or vegetable juice - watch out! sugar-free - it will give you one of those daily servings. But keep in mind that it doesn't matter how many you take, it will only count as one.
Get regular exercise
Eating healthy, with a balanced diet, is also closely related to maintaining an adequate weight.
Being overweight or obese can lead to diseases such as type 2 diabetes, some cancers, heart disease, and strokes.
To achieve iron health, in addition to maintaining a balanced and low-calorie diet, you can start doing frequent sports to lose weight.
Physical activity is essential to maintain your correct weight. For this you do not need to spend long hours in the gym. You can always find other ways to add some activity to your daily life.
Being someone physically active you will be able to avoid diseases and greater well-being, both physical and mental.
If after exercising you feel like you need more energy, don't fall into the trap and choose low-calorie but nutritious foods and drinks.
Eat more fish (especially blue)
Fish is one of the best sources of protein you can find. In addition, it also contains a high amount of vitamins and minerals.
Choose to eat at least two to three servings of fish per week, especially oily fish. Oily fish, such as sardines, herring, trout, salmon or mackerel are rich in omega-3 fats, which are beneficial for preventing heart problems.
Take less salt
The people that maintain healthy lifestyles they take into account the amount of salt present in their diets. Excess salt is associated with increased blood pressure, which can lead to heart disease or stroke.
Keep in mind that even if you actively reduce the amount of salt ingested, many foods they eat can still have high doses of salt, such as cereals you eat for breakfast, soups, breads and sauces.