The majority of modern diseases have their origin in dietary factors. The most common of these are cardiovascular diseases, cancers, type II diabetes, and obesity. In order to prevent them, it is necessary to adopt healthy habits that can improve your diet. These include exercising at least 30 minutes every day, eating well-balanced meals, consuming smaller quantities during the day, and never skipping breakfast.
While you might be aware that this advice belongs under the category of “eating well”, many people don’t actually realize what “eating well” means. Nutritionists define it as a balance between foods from all food groups (grains, vegetables, fruits, milk products, eggs) within each meal by taking into account portion sizes. This means choosing dairy or meat products in moderation, dividing your plate into thirds, always taking the time to cook, and never ordering fast food.
These foods are divided into three categories: carbohydrates (such as beans, some fruits, rice), fats (dairy products, oils), and proteins (meat, fish, nuts). The last of these should be consumed more frequently than the other two combined. Furthermore, an ideal diet consists of food that is natively raw or minimally processed. A basic rule for healthy eating is to eat plenty of vegetables at each meal.
It is also important to remember that certain nutrients can be found only in specific foods. For example vitamins, C and E are only easily absorbed when eaten alongside fatty substances such as animal fat or olive oil.
This is why it is always advisable to eat a salad with oil and vinegar dressing at lunchtime.
Fish and seafood (especially oily types such as tuna and salmon) can also help you get all of the vitamins and minerals your body needs, like vitamin D, selenium, iodine, copper, zinc, and iron. Seafood can even be thought of as a “super” food that has more protein than meat but fewer calories than any other food, including vegetables! Eating fish on a regular basis reduces the risk of cardiovascular diseases by 25%.
Finally, it is important not to forget water when trying to eat well. Between 500ml and 2 liters of water should be drunk every day depending on age, weight, and activity levels in order to avoid dehydration and maintain a healthy metabolism.
This is why doctors recommend drinking at least 2 glasses of water before each meal in order to reduce appetite. In fact, this simple trick can save you from eating more than necessary while also boosting your metabolism. Drinking water during meals allows the body to better metabolize food and regulate digestion, which helps prevent overeating.
In conclusion, it’s important not to forget that weight loss begins at home! If you do so, even if you exercise regularly, you will find it very difficult if not impossible to lose weight or keep an ideal weight. So don’t be discouraged if concentrating on healthy eating habits doesn’t have immediate results. It takes a while for diet changes to have an effect!