Monday, May 16, 2016


Hone your plate! What is a balanced diet?

Everyone has heard that it should be a balanced diet. But do you really know what it means? In life and health, we want to give you some recommendations to make your diet we only be balanced but, in addition, tasty and healthy, which abound those foods that you love without missing all the nutrients that you need to feel better and live longer and better. Do you like the idea?

Eating is a pleasure and a need. Your body needs nutrients to be able to develop and function properly, but there are foods that when you eat them in excess can cause discomfort and diseases, but at the moment, in the long run.

Therefore, the ideal would be that those meals that much appeal are the same as your body needs, although it occurs frequently, otherwise. However, it is not so difficult to change this fact, and the good news, is that it depends only on you...

Imagine that your favourite food is pizza or burgers. If you ate pizza or burgers every day, your body would be always getting the same nutrients and others would miss him. In addition, the pizza has many carbohydrates and burgers fat, two components that promote obesity, diabetes and all the complications associated with these conditions.

Can you stop eating pizza, burgers or those foods that you like so much? Maybe not. One of the most common when it comes to thinking about a healthy diet mistakes is to believe that everything you like is forbidden. On the contrary, the idea is that food continues to be enjoyable, but that also allows you to feel good, now and in the future, so that it is really enjoy.

So, rule number one to achieve a balanced diet is to have clear that change is not limited but, on the contrary, open to new combinations of colors and flavors that can be equally exquisite.

Rule number two: do not pretend that the change occurs from one day to another, as if by magic. There are things that are a matter of taste, if you ever made any strict diet know you perfectly. How long you took regain the weight you've lost?

In fact, do not it will be very difficult to maintain a balanced diet. On the other hand, once you're convinced that sums and not that you limit, the next thing is to incorporate new ingredients gradually, so that the palate accustomed slowly. You will see how much change!, faster than you can imagine!

But things are that you should be adding or which should not be missing in your diet? It keeps that book of desserts and the Guide on how to cook the best pasta. Now you know a little more about food in general, we provide what nutrients and how to select them to maintain health and good taste.

The main nutrients which different foods to give to the body are: vitamins, proteins, carbohydrates or sugars, fats, fibres, minerals and water! Don't forget to add water to your diet. Take the test: the next time you feel hungry, try to drink a glass of water. If you hunger, was only thirst, which is often confused with desire to eat.

As for food, fruits and vegetables are which should occupy the first place on your plate, since they are low in calories and are full of nutrients such as vitamins, minerals, antioxidants and fiber (attempts to eat a minimum of 5 servings a day).

As a source of fiber, you can also choose whole grain, such as rice and other whole grains foods, or breads made with bran wheat or whole wheat flour, which are healthier than products made on the basis of the refined flour.

Another extremely important when it comes to thinking about the diet issue are fats, which have a bad reputation but are necessary for the nutrition of the brain, the heart, the hair, skin and nails. Only that there are different types of fat and some are healthier than others. The recommended are those that come from plants, like oil from canola, olive or peanut, and walnuts, almonds and seeds. The fish also have fatty acids healthy, such as omega-3 and omega-6.

On the other hand, you must be careful with saturated fats they are mainly (but not exclusively) from foodstuffs of animal, such as red meat and whole milk, and you should also avoid trans fats, which are found in the products processed with vegetable oils, partially hydrogenated, such as margarines, cookies, doughnuts and fried foods.

With respect to proteins, they are important because, along with carbohydrates, give you energy to your body and allow you to develop the cells, tissues and organs normally. If you don't have enough proteins, for example, growth may be delayed, reduced muscle mass and is can weaken your immune system, for example, growth may be delayed, reduced muscle mass and is can weaken your immune system, for example.

Now, one of the main sources of protein are foods of animal origin, and just say that they have that kind of fat that should be avoided. What shall we meet? Therefore find the right balance, serve small portions and not to exceed.

You can also get protein from other sources, as the beans or legumes such as chickpeas and lentils, or walnuts and almonds and soy or soy products. But it is better that you avoid these products if they have added sugar or if they are fried.

In the Group of proteins are also milk, cheese and dairy products in general, who are best known for its contribution of calcium that keeps bones strong and healthy. In addition, as we said before, also have the type of fat that should be consumed in moderation (but you can select the low-fat or skim). Other sources of calcium that you can include in your diet are green leafy vegetables, sprouts, fennel, asparagus, mushrooms and the beans.

On the other hand, remember that the way in which you cook foods is also important. Try to avoid recipes that require that you cold food. Choose baked, fresh or steamed meals. And remember not to overdo or with the salt or sugar, since both ingredients are generally present in most of the products and is not necessary to add more.

Keep in mind that too much salt can contribute to blood pressure high while consuming too much sugar (especially if it is refined is not healthy) that contributes to obesity. To replace the salt, you can add a variety of condiments, there is an incredible variety and a small pinch can change your meals. To sweeten them, on the other hand, there are various natural and artificial sweeteners that you can use instead of the traditional sugar.

In conclusion: simplifies the diet, you do not compliques with recipes that you don't understand, just add color to the dish and lots of veggies. Eat lots of moderate size and enjoy your meals. In addition, if you can, try to eat accompanied and pay attention to the fact that these eating, think of the flavors, aromas and texture of food (a good idea is to turn off the TV and computer, they tend to do that you eat too much without realizing).

Finally, don't forget exercise, which should also be part of a healthy routine. Consider incorporating activities that appeal as if it were one ingredient from your diet.


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