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HEALTHY DIET – THE BASICS

What is a healthy diet?

Do you feel better when you eat healthier?

HEALTHY DIET - THE BASICS

Research suggests that “healthy” food choices such as eating fruits and vegetables have not only physical but also mental health benefits and might be a long-term investment in future well-being.

This view contrasts with the belief that high-caloric foods taste better, make us happy, and alleviate a negative mood.  (1)

On this blog post, I will introduce my general healthy nutrition recommendations that I am sure most of you know or heard about.

But, I think it is good to remind yourself this because it is very easy to choose fast and ready to eat food over a healthy one.

But for the long run, it will not support your life, health and even feeling.

The right dietary choices and lifestyle will help you to be more healthy and will prevent health risks associated with the diet.

This is really the easiest but meaningful lifestyle change.

Healthy diet guidelines

  1. First, always choose real food, not processed food.
    If you buy packaged food, have a look at the ingredient list on the label and decide if it is right for you accordingly.

  2. Fresh produce- fruits, vegetables are very important and they need to be part of the meal.
    For example, if
     we divide the plate – half of it should be veggies.
    High-quality foods include also healthy fats and healthy sources of protein.

  3. You should not feel hungry, the number of meals to eat a day depends on the type of your diet.
    My general recommendation is to eat between 3 main meals a day up to 6 meals a day (includes healthy snacks).

  4. There are some foods combinations of that are better, for example, a combination of rice with beans will give you a full range of amino acids (the building blocks of proteins) and will increase the biological value of the proteins.

  5. Cooking Methods: there are some healthier ways to cook certain dishes, for example, steaming, boiling, sautéing, or eating raw, in the natural form when is possible.

  6. Glycemic Index: it is better to eat foods in combinations, for example, adding tomato sauce to Pasta that cooked al dente will give us a lower glycemic index (indicates the effect of carbohydrates on the blood glucose level, that means that longer it takes to digest, it will cause less spike in the blood sugar levels).

  7. Free range, sustainable, organic-all of these are important to the wellbeing of the animals, for the planet earth and obviously for us.

  8. Cooking your own food, choosing the ingredients and the right combinations will support your healthy lifestyle goals.

  9. When you choose a diet, it is important to know you are not compromising any macronutrients (proteins, carbohydrates, fats) or micronutrients (vitamins and minerals).


On my next post, I will explain more in-depth about the different types of diets.

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