A well-balanced diet is a fundamental aspect of maintaining a healthy lifestyle and achieving overall well-being. It plays a crucial role in several factors that contribute to our overall health, including:

  • Managing body weight
  • Improving cholesterol levels
  • Reducing blood pressure
  • Controlling blood sugar levels

Without a balanced diet, the body cannot function optimally and becomes more susceptible to:

  • Diseases
  • Infections
  • Fatigue
  • Weight gain
  • Reduced performance

What does a healthy diet include?

A healthy diet should be varied and balanced to provide our bodies with all the necessary nutrients for optimal functioning. Each nutrient serves a specific purpose. Let’s examine them in detail:

  • Carbohydrates: 
    • They are the primary source of energy for our bodies and should not be eliminated from our diet.
    • When consumed in appropriate amounts, they are essential for meeting the body’s energy demands.
  • Lipids (fats and oils): 
    • They serve various structural and metabolic functions and are a valuable energy source.
    • However, their intake should be limited, preferably accounting for less than 30 percent of daily calories.
  • Proteins: They play multiple roles in the body, acting as enzymes and aiding in the formation of new cells and the repair of damaged tissues, including muscles
  • Vitamins:
    • Essential for proper body function
    • They have diverse properties and contribute to the regulation of various metabolic processes.
  • Minerals:
    • Like vitamins, minerals are micronutrients crucial for biological functions.
    • Essential minerals include calcium, necessary for bone and teeth mineralization, and iron – a component of hemoglobin responsible for oxygen transport in the bloodstream.
  • Fibers:
    • Found in whole grains, legumes, vegetables, and fruits
    • Enhance the digestive process.
    • Promote satiety during and after meals.
    • Aid in the controlled absorption of nutrients
  • Water: Our bodies consist of 60-70% water, which water plays a vital role in nearly all bodily functions:
    • It regulates body temperature.
    • It aids in digestion and nutrient absorption.
    • It facilitates blood circulation.
    • It supports the elimination of toxins.

Six tips from the specialist for proper nutrition

Each individual is different from others, and the most suitable diet may vary from person to person. However, it is essential to remember to:

  • Never let our table lack fruits and vegetables, preferring seasonal products and aiming for various colors.
  • Consume grain-based foods daily, as they are excellent sources of complex carbohydrates. Opt for whole grains, which are richer in fiber.
  • Ensure an adequate intake of protein by choosing lean foods, including plant-based sources like legumes, and being mindful of the consumption of animal-based sources (meat, eggs, fish, and cured meats)
  • Include dairy products as they are excellent sources of calcium, such as milk, yogurt, and cheese, and opt for low-fat options.
  • Incorporate foods that contain unsaturated fats (the “good” fats), such as extra virgin olive oil, nuts, and avocados.
  • Maintain proper hydration by drinking plenty of water.

What to reduce in the diet?

On the other hand, it is recommended to:

  • Limit the consumption of sweets and snacks as they are packaged, processed products high in saturated fats and simple sugars. Also, these foods do not provide a sense of satiety and should be avoided.
  • Minimize the use of added sugar and salt in dishes.
  • Reduce the intake of saturated fats from sources such as red meat, processed meats, and high-fat cheeses.
  • Limit the consumption of alcoholic beverages and carbonated soft drinks.

Lastly, it is essential to remember that proper nutrition alone is insufficient. It should be combined with regular physical activity and an active lifestyle, reducing sedentary behavior.