Food is a conscious, voluntary, educable and social act, by which we provide our body with food “as when I want”, “I can eat a lot or little”, “each country or culture has its best balanced Diet Plan with best protein sources, carbohydrates, and fats”. Ultimately, it is up to us to modify it or not!
Nutrition is an involuntary act, unconscious, which includes the physiological processes of digestion, absorption, transport, utilization and without elimination of nutrients. Nutrients are the components of food that we need to develop our vital functions and, ultimately, to live. We do not ingest them directly, since they are part of the food. These nutrients are:
- Protein
- Carbohydrates
- Fats
- Vitamins
- Minerals
Food also contains water and fiber, but since it does not provide calories, they are not usually classified as nutrients. If we want to have and maintain good health, we must know the nutrient content of food, to think and analyze if our usual way of eating is correct and, if it is not, modify our diet. We cannot, voluntarily, influence the processes of nutrition, but we can influence our diet. By improving our eating habits, we improve our nutritional status and our health.
How to get a balanced Diet Plan?
In our diet, all the foods in the food pyramid groups must be present and reduce foods as much as possible that provide you with more calories than energy, such as sweets, pastries, sweets, fast food and soft drinks. Do not obsess over calories and follow these tips, they will help you not gain weight and maintain a healthy weight:
- Eat vegetables, greens, cereals, bread and potatoes every day.
- Take fresh fruit every day (one of them a citrus, orange, grapefruit, lemon).
- Eat legumes at least 2 times a week.
- Take olive oil as the main fat in the diet, both for cooking and dressing.
Drink milk or yogurt or low-fat cheese daily. The contribution of calcium is essential to promote bone mineralization and prevent osteoporosis. Eat fish several times a week, white and blue. Fats are necessary for a correct diet, but do not overeat very fatty animal meats. Choose lean meat (without much fat) and take it 2 or 3 times a week. Eat fatty meats occasionally, only once a month. Do not overeat salt or salty foods. Use garlic, onion, vinegar, lemon, or aromatic herbs to flavor as an alternative to salt. Drink about two liters of water a day. Water is not fattening! Moderate the consumption of sweets, pastries, pastries, and fast food. Avoid alcoholic beverages. One gram of alcohol provides 7 kilocalories. A good day begins with a good breakfast, continues with a light meal and ends with a simple dinner, after a balanced snack!
With this diet, along with sports or physical exercise, at least 30 minutes a day, your health, your body and your mind will thank you.
A good Diet improves and maintains our Health
It provides us with defenses against disease. It protects us from some types of cancer. It prevents us from osteoporosis (loss of bone mass). Helps prevent heart disease. Improves intellectual performance. Improves physical appearance. Good nutrition together with physical exercise keeps our body in shape. There is no food that contains all the nutrients or is essential. To establish a balanced diet, it is convenient to combine all foods.
EAT EVERYTHING – A balanced diet should be varied and contain all the basic foods.
The foods in this pyramid are classified according to the function they are going to perform in the body and these functions depend on the nutrients they contain. According to this criterion, they are grouped into: Bread, cereals, rice and pasta: They have a lot of carbohydrates and some proteins.
Energy function – They provide the necessary energy to maintain an adequate body temperature and carry out normal activities.
Fruits, vegetables, vegetables – They have significant amounts of minerals and vitamins, and also a large amount of fiber. Regulatory function: facilitate and control essential metabolic processes of the body.
Milk and dairy products – High in calcium and animal protein. Plastic function: they help form the body’s tissues during growth and replace the continuous wear and tear of existing tissues.
Meat, fish, eggs – They are the main source of protein of animal origin.
Fats and oils – Not all fats are harmful, in addition fats like legumes, potatoes, nuts are necessary in the diet because they have essential substances for the body and for the transport of some vitamins. They have an energetic function.