The Importance Of A Good Diet

Good nutrition is one of the most important habits to enjoy health – both physically and mentally – and have a good quality of life. For this reason, so much emphasis is placed on the importance of adopting it and maintaining it over time along with other healthy lifestyle habits, such as regular exercise, a good rest routine, etc.

In the FAO glossary, food is defined as “the conscious and voluntary process that consists of the act of ingesting food to satisfy the need to eat”. Next, healthy diet is presented, which according to this same source, is defined as one that provides all the essential nutrients that the body needs to function properly. 

Seen this way, it is not the same feed to eat healthily. The second refers to what we normally understand by a balanced diet, while the first comes to be a broader definition, which does not necessarily have to include exclusively healthy foods.

Although there are foods and edibles of all kinds, it is essential to stay within the framework of a balanced diet. Failure to do so can lead to nutritional deficiencies and other health problems.

Now, how to eat a good diet? What are its benefits? Well, to solve these questions, today we want to dedicate this space to the most relevant aspects of a balanced and healthy diet.

What is a good diet?

As we have been commenting, a good diet is one that provides the body with all the nutrients it needs to work properly throughout the day.

• It must not exclude any nutritional group, it must be varied and must be adapted to the requirements of the body according to age, weight and health status.

• To guarantee complete and calorie-controlled dishes, it is not advisable to improvise menus. Ideally, plan each dish in advance so you don’t replace it with unhealthy foods.

What are the benefits of adopting a good diet?

Through food dozens of nutrients are obtained that participate in all the functions of the body. When the requirements are not met, the organs begin to have difficulties and diseases occur.

Eating a balanced, complete and reduced calorie diet has multiple benefits, both physical and mental, that are sometimes overlooked. Let’s remember some:

• Improves mood.
• Improves blood circulation.
• Combat tiredness and chronic fatigue.
• Slows the aging process.
• Helps strengthen the immune system.
• Reduces the risk of chronic diseases.
• Helps maintain healthy skin, hair, and nails.

• Prevents and fights cardiovascular diseases.
• Stimulates the nervous system and improves cognitive health.
• Improves metabolic health and prevents overweight and obesity.
• It increases the feeling of energy and  improves physical and mental performance  and, in addition, promotes the formation of muscle mass.

Basic tips for a good diet

The World Health Organization points out that a good diet is not one that excludes food groups in order to reduce the number of calories. Although the ideal is to moderate them, it is essential to guarantee the adequate absorption of all essential nutrients. Therefore, the general recommendations for eating well are as follows:

Low fat foods

• Opt for healthy fatty acid sources, for example avocado, olive oil or fish.

• Avoid saturated fats like hydrogenated oils, fried foods, and butter.

Moderate carbohydrates and starches

As long as they are not refined, it is fine to eat small portions of pasta, potatoes or bread.

High fiber content

• Whole grains, legumes, and vegetables are some of the main sources of dietary fiber.
• This nutrient is key to regulating digestion, prolonging satiety, and controlling cholesterol. It also contributes to the improvement of mood.

Vitamins, minerals and antioxidants

• To obtain adequate doses of vitamins and minerals, you should consume 5 to 6 servings of fruits and vegetables a day. It will depend on the size and type of the fruit. In general, fruits and vegetables should occupy half of the meal.

• Depending on the type of vegetable, it is recommended that it occupies almost half of a main dish when it comes to healthy eating, as indicated by experts from Harvard University.
• They can also be found in other healthy foods like whole grains and lean meats.

Limited sugar

• White sugar, baked goods, candy, and all sources of sugar should be limited as much as possible.
• This substance is one of the main enemies of metabolic health and weight, as revealed by several studies in this regard.

Little salt

Salt is present in dozens of foods for daily consumption. In addition to limiting it from regular meals, it is advisable to check the labels of the packages so as not to fall into excesses.

High quality protein

• Lean meats, beans, and dairy are some high-quality protein sources.
• Its daily and moderate consumption is essential to recharge the body with energy and take care of muscular and metabolic health.

Eat slow

Chewing food well and eating it in a quiet place is also key in the diet. You have to dedicate the necessary time to food.

Divide the portions

• Instead of eating three large servings, the ideal is to divide the plates into five or six meals a day.
• This avoids continuous “pecking” and, in turn, improves the activity of the metabolism.

Changing eating habits is one of the best ways to promote a healthy body. Are you still eating badly? Improve it now!