Posts Tagged ‘Healthy Eating’
A Lap With Healthy Eating (3)
Grains (bread, pasta, rice, etc.). Give us energy in the form of carbohydrates and are a cornerstone of our food. The grains are rich in fiber, vitamins and minerals. We can take 3 to 4 servings daily.
Nuts contain lots of energy and unsaturated fatty acids that help us reduce our cholesterol, also have lots of fiber and lots of vitamin E is a potent antioxidant. If we can eat our weight from 3 to 7 servings a week.
Sugars and sugary drinks are expendable and dangerous because they cause obesity and diabetes.
Wine and beer are an important source of vitamins, minerals and antioxidants, but obviously must be consumed in moderation by adults (2 servings per day for men and between 1 and 1.5 servings per day for women).
Finally the water is basic to life in general and ours in particular. You have to drink quality water and at least 1.5 to 2 liters a day if your kidneys are healthy and we intend to continue estándolo.
So far this little summary of the food groups that I hope you have shed some light on what foods they eat daily and what others have to leave for the holy days.
A Lap With Healthy Eating (2)
Dairy products provide us with high quality protein in addition to being our main contribution of calcium. The yogurt and other fermented milk preparations act as probiotics to improve our defenses. The day is recommended 2 to 4 servings of milk, skimmed for those with conditions such as high cholesterol or obesity.
The meats have a lot of high quality protein but more fat should be avoided since we raise cholesterol. We should eat between 3-4 servings of meat per week and consume very occasionally for their great sausage fat.
Fish also get high biological value proteins in addition to vitamin D, iodine, and oily fish, omega 3 fatty acids that lower “bad” cholesterol. You have to eat 3 to 4 servings per week. And speaking of seafood we will have plenty of protein, vitamins and minerals but are very fatty.
Oils and fats are essential for our food but we must be careful with them because of their high caloric intake. Vegetable oils are preferred (especially our fabulous olive oil) and must be reduced, and much, consumption of animal fats that increase, among other diseases, the chance of developing colon cancer.
Eggs contain protein, minerals and vitamins but it is necessary not to over-consumption by the large amount of fat that. We should not eat more than 3 a week.
Legumes, in addition to rich, give us carbohydrates, proteins and minerals, and fiber helps prevent colon cancer. 2-3 servings per week is a fantastic amount.
A Lap With Healthy Eating (1)
Many times I find that my patients tell me that from, well, you say that I have to eat healthy but can you tell me what that is healthy eating? Because I think I’m eating well and every day I’m fatter / more bloated ay / a. And when I hear this I think yes, they’re right. Every day we are bombarded with hundreds of advertising messages that tell us that the products advertised are the healthiest and then one goes and reads the newspaper that do not know what U.S. university (always in the U.S.) have found that not know which plant is used to prevent heart attack or cancer or diabetes, and eventually we become such a mess do not really know what to eat and how much.
All we are clear that the excesses are bad and there are few foods that we eat lots without being harmful to our body, but it will be able to specify in each case the recommended amount of each food is a world. Trying to make a treaty openly reduced nutritional capacity and beyond the scope of this article (and I would almost say that this writer) but I can hope to give you some touches of what the majority of Spanish and foreign scientific societies consider eating well.
To start you must stay clear that there is no food in itself, contains all the nutrients we need, therefore, it is essential that our food is varied. Let’s see now, groups, how should each contribute to our diet.
Vegetables and vegetables are essential to our diet. They are, as it were, a pillar. They contain plenty of fiber (which helps us to go to the bathroom) but is also packed with vitamins, minerals and antioxidants. It is preferable to eat them raw to take advantage of all its nutrients and, if boiling, also consume the broth. They are, therefore, daily (about 300-400 grams a day).
Fruits are another important source of fiber, vitamins, minerals and water. We drink it in juice but it is better to take them whole and fresh. We’ve all seen the television campaign that advised to take 5 pieces of fruit a day, preferably some of them rich in vitamin C such as, orange.