How to Eat Well? Principles of a Good Diet
Eating well is essential for staying healthy and aging well. In this article, you will discover the main principles of diet, basic nutritional needs, how our body assimilates food, the benefits of a good diet, how to eat well in practice, how a consultation with a nutritionist takes place, and finally, how to exercise in this area.
How to Eat Well?
The vast majority of food specialists, whether or not they are from the official world, agree on a certain number of principles that can serve as guides.
Way to Balanced Diet
It is advisable to choose foods from the different food groups: vegetables and fruits (2/4 plate), cereal products (1/4 plate), meats and substitutes (1/4 plate), to which we will add a supply of calcium. Thus, your meal will contain: a good dose of carbohydrates, enough protein and little fat.
Why Varied Diet?
To be healthy, we need over 40 different nutrients, and no single food can provide all of them. So eat the necessary range of nutrients and avoid deficiencies, don’t eat foods from each food group every day, but eat several foods from each group. A high-fat lunch can be followed by a low-fat dinner.
Eat Plenty of Fruits and Vegetables
Fruits and vegetables are among the most important foods for getting enough vitamins, minerals and fiber. Try to eat at least five servings per day. For example, you can drink a glass of fresh fruit juice for breakfast, snack on an apple and a piece of watermelon, and eat a good portion of different vegetables at each meal.
Less Salt and Sugar Intake
High salt intake can lead to high blood pressure and increase the risk of cardiovascular disease. You can choose products with low sodium content, to reduce the salt intake or you can replace salt with spices and thus enrich the range of aromas and flavors. During meals, it is better not to put salt on the table or at least, avoid adding salt before tasting a dish.
Sugar is sweetening and tastes good, but sugary foods and drinks are high in calories and are best consumed in moderation, for the occasional indulgence. You can replace sugar with fruit, even to sweeten foods and drinks.
Carbohydrate Rich Diet
About half of the calories in a diet should come from foods high in carbohydrates, such as cereals, rice, pasta, potatoes, or bread. It is advisable to include at least one with each meal. Whole foods like pasta, whole grains, and bread will help you get more fiber
Replace Saturated fat with Unsaturated Fat
Fat is important for health and for the proper functioning of the body. However, their excessive consumption can have a detrimental effect on weight and cardiovascular health.
It is advisable to limit the consumption of total and saturated fats (which often come from foods of animal origin) and to completely avoid trans-fatty acids; reading labels helps identify sources of fat.
Eating fish two to three times a week, with at least one serving of oily fish, will allow you to get the right amount of unsaturated fat.
For cooking, it is better to focus on cooking with water, steam or in the oven rather than frying, removing the fatty parts from the meat, and using vegetable oils.
Eat Regularly, Control your Portion Size
When we skip a meal, especially breakfast, we can then become hungry and often make up for it by binge eating. Snacking between meals can help control hunger pangs, but snacking shouldn’t replace a real meal. If you’re hungry, you can eat yogurt, a handful of fresh or dried fruits or vegetables (for example, carrot sticks), unsalted nuts, or even a piece of bread with cheese.
The best recipe for healthy eating is to eat a variety of foods, eat regularly, and eat the right amounts.
Paying attention to portion sizes will help keep you from consuming too many calories and allow you to eat all the foods you love without having to cut out any of them.
When you prepare the right amount of food, it’s easier not to overdo it.
Adults should drink at least 1.5 liters a day! Or more if it’s very hot or if they are physically active. It is best to drink water, of course, whether it is tap water, mineral water, sparkling or still water, plain or flavored. You can also drink fruit juice, tea, soft drinks, milk, or other drinks from time to time.
Maintain a Healthy Body Weight
Ideal body weight depends on factors such as gender, height, age, and genes. Being overweight increases the risk of developing a wide range of diseases, including diabetes, heart disease, and cancer. Eating more than you need leads to excess body fat. The excess calories can come from any caloric nutrient – protein, fat, carbohydrate, or alcohol – but fat is the most concentrated source of energy.
Physical activity helps us burn energy and feel good. The message is quite simple: if you gain weight, you need to eat less and be more active!