Food is a conscious, voluntary, educable and social act (influenced by mmc996 economic, cultural factors, etc.), by which we provide our body with food “as I want,” “I can eat a lot or a little,” “every country or culture has its diet. ” In short, it is up to us to modify it or not!
Nutrition is an involuntary act (not voluntarily modifiable), unconscious, that includes the physiological processes of digestion, absorption, transport, utilization, and elimination of nutrients.
Nutrients are the components of food that we need to develop our vital functions and, ultimately, to live. We do not ingest them directly since they are part of the food. These nutrients are:
- Carbohydrates or carbohydrates
- Lipids or fats
Food also contains water and fiber, but since they do not provide calories, they are not usually classified as nutrients.
If we want to have and maintain good health, we must know the nutrient content of food, to think and analyze whether our usual way of eating is correct and, if not, to modify our diet.
We cannot, voluntarily, influence nutrition processes, but we can influence our diet.
By improving our eating habits, we improve our nutritional status and our health.
How to get a balanced diet?
In our diet, all the foods of the groups of the food pyramid must be present and reduce, as much as possible, the foods that provide you with more calories than energy, such as sweets, pastries, sweets, fast food ( fast food ) and soft drinks.
Do not obsess over calories and follow these tips; they will help you not gain weight and maintain a healthy weight:
- Consume vegetables, greens, cereals, bread, and potatoes every day.
- Take fresh fruit every day (one of the citrus, orange, grapefruit, tangerine, lemon).
- Take legumes at least 2 times a week.
- Take olive oil as the main fat in the diet, both for cooking and dressing.
- Drink milk or low-fat yogurt or cheese daily. The contribution of calcium is essential to promote bone mineralization and prevent osteoporosis.
- Eat fish several times a week, white and blue.
- Fats are necessary for a correct diet but do not abuse very fatty animal meats. Choose lean meat (without much fat) and take it 2 or 3 times a week. Eat fatty meats (red, sausages, bacon) occasionally, only once a month.
- Do not abuse salt or salty foods. Use garlic, onion, vinegar, lemon, or herbs to flavor as an alternative to salt.
- Moderate the consumption of sweets, pastries, pastries (over the industrial), and fast food.
- Avoid alcoholic beverages. One gram of alcohol provides 7 kilocalories (1 alcoholic degree equals 0.8 grams of alcohol).
- A good day begins with a good breakfast, continues with a small meal, and ends with a simple dinner after a balanced snack!
With this diet, along with sport or physical exercise, at least 30 minutes a day, your health, your body, and your mind will thank you.