Healthy eating allows our body to stay healthy and protected. Healthy eating means that we consume all the nutrients that are essential for our bodies. Those who have decided to take care of what they eat can now enjoy good health and a better quality of life.
Do you belong to this group of people? Keep in mind that if your diet is not healthy, you will have a greater predisposition to suffer from diseases such as diabetes, osteoporosis, and anemia, among many others, so the decision to improve your quality of life depends only on you. Therefore, if you want to know what healthy eating is and how it benefits our health, pay attention to this article.
Let’s start: what is healthy eating
Healthy eating means that it provides all the important nutrients and energy that each person needs to stay healthy. And what are these essential nutrients? Well, they are proteins, carbohydrates, lipids, vitamins, minerals, and water. According to the Dietary Guidelines, healthy eating starts with:
- Choosing natural foods as the basis of nutrition.
- Avoiding processed and ultra-processed foods to prevent diseases.
- Practicing a healthy lifestyle.
A balanced diet, according to MINSA, means that it is varied, i.e. it can contain cereals, tubers, and vegetables, as well as vegetables, fruits, dairy products, meat, eggs, fats, and sugars.
How to have a healthy diet?
If you want to start enjoying the benefits of healthy eating, here are some tips to help you achieve it:
Eat different types of food every day
It is preferable to consume a variety of foods every day because our body needs various nutrients and energy that a single food may not be able to cover.
Always eat fruits, vegetables, and legumes
Not only are they rich in vitamins and minerals that will protect your health, they also contain dietary fiber, which is necessary to lower your sugar absorption and reduce cholesterol in your blood. In addition, they promote digestion and are low in calories! Ideally, you should eat 2 servings of vegetables and 3 servings of fruit a day or 400 grams between fruits and vegetables daily as recommended by MINSA in its Food Guide for the Peruvian Population.
Do not abuse the consumption of animal fats
According to the FAO (Food and Agriculture Organization of the United Nations) animal fats, with the exception of those that come from fish, increase the risk of obesity or heart disease. Therefore, instead of preferring fats of vegetable origin (sunflower, olive, soybean, corn), they should be part of your daily diet. Remember, fatty foods may taste good, but they contribute more calories than others, so do not eat them in excess.
It is recommended to consume adequate amounts of animal fats, some, with the exception of milk fat, can cause heart disease. Visit Azle if you need more information or have any questions.
Reduce the consumption of red meat
Continuing with the topic of what is healthy eating, we will talk about fish, chicken, and turkey which have less saturated fats and cholesterol. What’s more! Fish meats even have good fats that help prevent heart problems, and one study even found that eating fish at least once a week substantially reduces sudden cardiac death.
Keep in mind that red meat from beef, lamb and pork, jerky, sausages, offal (brains, kidneys, liver), and egg yolks contain saturated fats and cholesterol. These foods raise blood cholesterol levels, increasing the risk of cardiovascular disease.