Updated: Jul 7, 2021
According to the World Health Organization, “a healthy diet is essential for good health and nutrition”, and is no myth we all want to be healthy, happy, and why not? to look lean and fit while at it.
However, the tricky part of this comes when we have to put it into practice. What to eat and what not, what is really a healthy diet and what shouldn't be even looked at, is the question. Today not all the “healthy diets" are truly healthy, and that is why here we give you some tips to make your tummy happy and keep you nurtured, all at the same time.
A healthy diet consists of combining different food groups in the right amounts and in the right way. This means that every day you should eat a diet that contains:
40-55% of carbs for energy, from grains refined & unrefined like wheat, maize, corn, millet, oats, rice, flour, pasta, noodles; potatoes; sweet potatoes, yam and fruit (sugar)
10-35% of protein for tissue growth and maintenance from food like meat, fish, nuts, eggs, soya, beans and pulses.
20-35% of fat for energy, energy storage and hormone production, from nuts, seeds, plant oils and dairy products (milk, cheese).
Fiber, included in carbs for blood sugar regulation, bowel function and health, from foods like peas, beans, vegetables, fruit, oats, whole grains, brown rice, nuts and seeds.
Vitamins and minerals for metabolism regulation, cell growth and biochemical functions. In this case, the foods are specific to each vitamin or mineral, but a range of vegetables, lean meat, nuts and seeds will cover most people’s needs.
Water for hydration.
This so far all looks good, but what about proportion? Not everything in the same amount is healthy, so you should consider to always:
Eat more raw and cooked vegetables and fruits (you can follow the rule of “5-a-day”), nuts, seeds, beans and pulses, whole grain cereals/bread, lean white meat (chicken without skin), and fish (especially oily)
Eat moderately lean cuts of beef, lamb, pork, shellfish, dairy products (low fat), unsaturated fats (olive oil, vegetable oil), dried fruit, jams, sucrose, honey, fructose and chocolate.
Eat very little saturated fat (butter, margarine, lard, cheese, cream, high-fat milk), trans fat, salt (less than 5g daily); processed meats/fatty cuts of meat (sausages, salami, bacon, ribs etc.); processed meals (high in fat, sugar and salt); pastries, muffins, pies, cakes, sweets, etc. Also, limit your alcohol consumption because is high in sugar and calories.
Overall, the payoff of choosing healthy is huge, and if at the beginning the task seems daunting, you'll soon find out that making a healthy choice in your meal is not only easy but also makes you feel good in your tummy, your mind and your heart.
Try it out and see the benefits in your everyday life.