We all want to be healthy and we know that, for this, food is essential. To eat well, it’s just as important to enjoy food as it is to get the nutrients our bodies need to stay healthy. Combining the two options is possible with a pleasant, sufficient, complete, balanced, and sustainable daily diet.
In general, it does not take a great revolution or drastic measures to eat better. We can eat healthy on a daily basis, without a strict and restrictive diet, just by changing some habits. A good way to start a healthy daily diet today is by applying these 10 simple tips. Click here to know more details on the best online bookmaker in Senegal 22bet.SN/live/
- Plan meals
Preplanning the diet for days or weeks is the best way to eat balanced. When we have nothing in mind, it is very easy to get carried away and eat the first thing we find at home or buy prepared food. With a clear menu, it is easier to distribute the necessary weekly portions of each food and to have an adequate daily diet.
The Nestlé Menu Planner is a good tool for planning meals and also offers ideas to avoid monotony.
When we have planned our daily diet, it is much easier to start cooking. Cooking is essential for a healthy diet because we control the cooking process and use fresh ingredients. When we get to the stove, we must prioritize techniques such as sautéed, steamed, baked, and grilling and leave fried foods for special occasions.
The Mediterranean diet is a good reference for a healthy daily diet because it is based on vegetables, legumes, fish, eggs, nuts, etc. with easy, affordable, quick, and delicious recipes to enjoy every day.
At Nestlé Kitchen we have many ideas for daily cooking, all of them sorted by type of dish or main ingredient to make it easy for you to find what you’re looking for. It also incorporates a section of especially easy and quick recipes, so that time is not an excuse.
- Eat lots of fruit and vegetables
What can never be lacking in the diet for a day are at least 5 pieces of fruit and vegetables (3 fruits and 2 servings of vegetables). Vegetables should be generously present on the table on a daily basis and, if possible, at every meal. Fruits are best-eaten whole and with skin to take advantage of all the nutrients and fiber they offer.
At lunch and dinner, vegetables should represent half of the plate. Vegetables can be prepared roasted, sautéed, steamed, and in the form of salads, either as a main dish or as the best garnish for another recipe.
For dessert, nothing better than a piece of whole natural fruit.
- Add more vegetable protein
Vegetable products are the protagonists in a daily healthy diet. Not only fruits and vegetables but also other plant foods such as tubers, legumes, cereals, and nuts. Precisely these last three foods are especially rich in vegetable protein. Combining during the day the intake of legumes with cereals or cereals with nuts, for example, a quality protein is obtained.
Legumes, in this sense, are especially interesting. Therefore, it is recommended to eat at least 3 servings of legumes a week.
- Eat whole grains
A balanced daily diet should include cereals, which are one of the main sources of carbohydrates. Carbohydrates provide most of the energy needed and should represent between 50% and 60% of the calories ingested, depending on the degree of physical activity.
Within cereals, whole grain versions offer many more benefits than refined grains. Whole grains (integral) have all the fiber of the bran and are also richer in vitamins and minerals, present in the germ. Thanks to the fiber, its sugars are released more slowly and do not cause sudden spikes in blood sugar levels.
- Fish, eggs, and white meat
Animal foods are the main source of protein and vitamin B12. The Mediterranean diet prioritizes fish and eggs over meat, especially red meat, and this is how it should be in a healthy diet.
3 or 4 servings of fish (blue and white) and between 3 and 4 eggs a week are a good proportion. As for meat, it is preferable to consume white meat, such as chicken, turkey, or rabbit, without fat. Instead, one serving of red meat a week is enough.
- Drink water
Neither sugary drinks nor alcohol provide interesting nutrients for our health. Yes, it is important to stay hydrated, but for this, there is nothing better than water. The amount depends on the climate, lifestyle, and age, but we should drink around 2 or 2 and a half liters of liquid a day in the form of water, infusions, vegetable creams, broths, fruits, …
- Limit foods high in fat, salt, and sugar
Excessive consumption of saturated fat, sugar, and/or salt can have negative health effects. The best way to limit these ingredients is to look at nutrition labels that list the number of simple sugars, saturated fats, and salt. The basis of our diet should be fresh food and vegetables.
- Use olive oil and spices
Olive oil is a source of health. It has multiple benefits, including helping to regulate LDL cholesterol levels (also known as bad cholesterol) in the blood. Olive oil is one of the fundamental ingredients of the Mediterranean diet, a real treasure that we have within our reach. For this reason, it is advisable to use virgin olive oil both for cooking and for dressing.
In addition, a technique to use salt in moderation is to add aromatic herbs and spices to our dishes that add flavor without increasing the sodium level in the food.
- Variety as the norm
A balanced and healthy diet for each day is, above all, varied. The more variety of foods, colors, flavors, and textures in our dishes, the more nutritionally complete our diet will be. In addition, a varied diet is less monotonous and more pleasant. After all, enjoying food is also part of a healthy diet.
Eating well to feel good is not a complex or difficult goal. With these 10 tips, we can start to eat better in a simple way, without strict diets, and enjoy our precious Mediterranean diet. For more details, please Write to Us
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