Healthy and Balanced Diets
-Healthy and balanced diets: follow the rules and you’ll see long lasting results!
If you want to lose some weight this year and make sure you will not get those pounds back, you should firstly start improving your nutrition habits.
The truth is that some old habits were not that good to our health and science has proven that some food can actually be good for us! We’ll compare what used to be thought as healthy and what is proven to be the best nowadays.
Classic Rules:
“ Fats should only be consumed occasionally” wrong!
Old rules used to compare vegetable oils to cakes and include them in the same group of fats. Totally wrong: extra virgin olive oil is very healthy to prevent heart diseases and should be included in any diet (about 2-3 tbsp a day)
“Proteins: the way they’re cooked is what matters” wrong!
Most people think that they can eat all meat they want as long as it is grilled. The ideal is to limit its consume to 2/3 times a week. As for the amount of necessary proteins it can be easily obtained by eating fish, as long as you be aware of amounts and portions.
“Fruits and vegetables: 3 or 4 portions daily” wrong!
fruits and vegetables were considered to be equally important but the truth is that one should reduce the ingestion of fruits rich in sugar and give preference to vegetables.
“Bread, cereals, rice or pasta: all carbohydrates are the same” wrong!
You should chose whole rice and pastas and cereal grain bread.
Recent rules:
Butter and fruit jellies: traditional is still good” Right!
Besides their sugar content traditional cakes and sweets are always good and if made with vegetable oils (instead of butter) you can eat them and not to worry!
“Dairy products: chose non fat!” Right!
The three daily portions are still recommended but its preferable to substitute them for semi fat or non fat versions!
“Fish and Meat: red meat – the less the better!” Right!
Every nutritionist says that the consumption of red meat should be reduced to 2/3 times a week and substituted by fish or white meat like chicken and turkey. Equally delicious but much healthier.
“Fruit and vegetables: increase the portions” Right!
To take the most out of the healthy nutrients fruit and vegetables give us, eat about 9 portions daily, giving more importance to vegetables. You shouldn’t eat more than 3 pieces of fruit each day, because of their sugar content.
“Vegetable oils: increase the portions” Right!
Prevent heart problems and help reducing cholesterol problems. The best is without a doubt the olive oil. The ideal is to eat it raw, as a seasoning in salads or other dishes. But you shouldn’t eat too much. Remember that everything is good in a reasonable amount and everything is bad in large amounts.
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