Some healthy eating tips

Many people whose goal is to improve their diet ask themselves this question, but in this sea of information it is difficult to find adequate recommendations. I am going to focus on the most generic ones, which will also be fundamental to us; they are the main pillars of a healthy diet.

These foods are those that provide us with many calories and few nutrients. Normally, they tend to have ingredients such as low-quality fats (palm oil, trans fats...), high amounts of added sugars, and salt. Some examples are: industrial pastries (cookies, "breakfast cereals", donuts...), processed meats (sausages such as chorizo, ham, turkey...), sugary drinks (misleadingly called "sodas"), juices, commercial sauces, "chip" type snacks.

To avoid this type of food, we should take a moment to review the ingredient list, so we don't fall for the deception. In any case, consuming many labeled foods is synonymous with an unhealthy diet.

Raw materials can be understood as natural products, but I don't like to use that term as it has been "hijacked" by the food industry as a marketing strategy for its unhealthy products. These products would include: vegetables, fruits, nuts, legumes, whole grains, unsweetened or unflavored whole dairy products, eggs, unprocessed meats, fish, and seafood. In short, all existing food groups, with the slight nuance of not being processed or accompanied by other foods that are not of interest to us.

A VERY PRACTICAL TIP TO AVOID BECOMING "DETECTIVES" IN SUPERMARKETS IS TO SHOP AT MARKETS. IN THESE ESTABLISHMENTS, IT IS MORE DIFFICULT TO COME ACROSS UNHEALTHY FOODS. NORMALLY, EVERYTHING WE FIND TENDS TO BE FRESH, CHEAP, AND, OF COURSE, SEASONAL AND LOCAL (WE SHOULD NOT FORGET THE ENVIRONMENTAL IMPACT OF CONSUMING CERTAIN PRODUCTS).

 

A very practical tip for losing weight and maintaining a healthy diet is to maximize the consumption of plant-based foods and supplement with those mentioned in the previous point.
Currently, scientific studies indicate that their consumption is related to a lower incidence of overweight or obesity, but they do not make it very clear why. The hypothesis being considered is not that vegetables are a panacea, but that by consuming them in large quantities, we are displacing the consumption of other superfluous foods.

I am referring to those foods that make health claims or refer to supposed qualities they possess: rich in vitamins and minerals, source of omega 3, no added sugars, low fat, 100% natural...
Normally, these products usually have other hidden components (not necessarily all of them) that are not in our interest. Therefore, they resort to these marketing strategies whose objective is to make us think that we are consuming a healthy product.

People think that they need to introduce more fruit, vegetables, whole grain products... in short, healthy foods. But the reality is that "what you stop eating is more important than what you eat." By this, I mean that the ideal is to swap superfluous foods for real food. Substitute white cereals for whole grains, processed meats and fish for fresh ones, sugary or sweetened dairy products for natural ones, low-quality fats for good extra virgin olive oil, and so on with all the unhealthy products you may be consuming.

I know it's not a dietary guideline, but it couldn't be left out. You don't need to go to the best gym in your city or do the best or most complex workouts you've seen online; just do 30-45 minutes a day of the sport you enjoy most. It's possible that you "don't have time," but there are many alternatives, such as taking the stairs instead of the elevator, waking up half an hour earlier and parking your car a little further from work, or walking if you can, which is much better. Find 20 minutes a day to exercise at home (it can be done without any additional equipment). In short, escape from this world that encourages us to be overweight!

Bachelor's Degree in Dietetics and Nutrition