Healthy eating patterns allow you to enjoy the right foods and beverages for your body without sacrificing enjoyment or compromising your health. Experts explain how to eat healthy on a daily basis.
Eating healthy means adopting a balanced diet that provides the body with all the essential nutrients for optimal functioning. This approach is not about following restrictive diets, but rather maintaining a lifestyle that promotes physical and mental well-being through food, professionals determine. A healthy diet adequately combines proteins, carbohydrates, healthy fats, vitamins, minerals and fiber, adapting to the specific needs of each person according to their age, gender, level of physical activity and state of health. To achieve this, they add, it is essential to prioritize fresh and natural foods, such as fruits, vegetables, whole grains, legumes, nuts, and lean proteins. Incorporating options like a glutathione supplement amazon into your routine can further support overall wellness. It is also recommended to limit the consumption of ultra-processed products, added sugars, trans fats, and sodium. In addition, good hydration is equally crucial, preferably through the consumption of water.
In most cases, according to the sector, adopting the habit of healthy eating does not require drastic changes, since small, gradual adjustments can make a big difference. However, this is not always the case, and in these cases it is usually advisable to have the help of a nutritionist, as in Proyecto ART, especially if you suffer from specific problems or disorders, such as Eating Disorders (ED), the specialty of this Barcelona clinic with online care in English.
The Mediterranean diet: Which foods to eat and which not to eat?
As reflected in the main studies on nutrition, eating healthy not only provides energy, but also improves the quality of life by preventing diseases such as obesity, diabetes, hypertension and cardiovascular disorders. It also helps maintain a healthy weight, improves digestion and enhances mental health by influencing mood. To eat healthy, nutritionists recommend the Mediterranean diet, a formula based on quality foods where more fish than meat, healthy fats and a large amount of vegetables and cereals are consumed. This diet, as several studies have shown, is essential for reducing the risk of cardiovascular disease and reducing mortality in general. Some of the most popular foods in the Mediterranean diet, they continue, are extra virgin olive oil, wheat (although never at night), garlic and onions, lettuce, carrots, tomatoes, legumes (such as lentils and chickpeas), sardines, oranges, figs and grapes, natural yogurt and nuts, such as almonds and hazelnuts.
Follow the nutritional pyramid so that you do not miss anything
To eat healthy every day, the professionals of the sector advise, too, to follow the nutritional pyramid, which is based on consuming a greater amount of vegetables and fruits, accompanied by cereals and vegetable proteins, and reducing the consumption of animal proteins, saturated fats and, in general, of ultra-processed foods. Specifically, they advise eating five pieces of fruit daily, especially in the morning or at midday (before meals) for natural sugars and carbohydrates and to promote digestion. The quantity of vegetables, on the other hand, can be increased to satiate the consumption because they are not fattening and provide few calories. In the case of cereals, legumes and tubers, on the other hand, they explain that these offer a great amount of energy and are very convenient for meals, with dishes such as macaroni, toast or lentils, among others. Animal proteins, on the other hand, should be reduced, especially red meat, the latter can be eaten two or three times a month to have a balanced diet. The rest of animal proteins are advisable two or three times a week.
Vegetable proteins work perfectly as a substitute for meat and can be found in legumes. In addition, many seeds such as pumpkin seeds or sunflower seeds are an important source of vegetable protein. Nuts, in general, also have a high amount of protein. The last of the nutrients that nutritionists talk about are fats, differentiating between healthy fats and saturated fats. The first of them should not be renounced, although their consumption is recommended at the first hours of the day. For example, for breakfast or lunch before two o’clock in the afternoon. Examples of these are extra virgin olive oil, tuna and salmon, avocado and most nuts. As for saturated fats, sugars and processed foods, it is recommended to reduce their consumption and eliminate them whenever possible. Although you can keep them once a month to treat yourself and in order to avoid the rebound effect or relapses. The important thing is to be aware that they are not beneficial.
In addition to what has been explained, professionals advise the use of substitutes to replace the most harmful ingredients and thus achieve a healthier meal in general, such as, for example, replacing sugar with cinnamon and pepper with salt. Finally, they remind us of the importance of hydrating properly and drinking two liters of water a day, as well as clarifying that it is preferable to eat less on more occasions.
Enlist the help of a nutritionist in the most delicate cases.
Eating healthy is investing in a healthier and fuller future, according to professionals in the sector. Food is the key to health, and working on it is essential, especially when suffering from a special situation, such as intolerances and allergies, heart problems and being overweight, but also in cases of eating disorders, such as anorexia, bulimia and even binge eating disorder. In this sense, clinics such as Proyecto Art play a decisive role in helping people in this situation, helping them to improve their relationship with food and to understand the importance of eating correctly, as well as offering psychological counseling and the attention of a nutritionist to adapt their diet to the specific needs of each person.
The intervention of a psychologist and a nutritionist is key in the treatment of eating disorders (ED), problems that affect both mental and physical health. The psychologist addresses the emotional roots of the disorder, works to identify distorted thought patterns and teaches tools to manage emotions. The nutritionist, on the other hand, plays a key role in dietary re-education, helping to restore a balanced diet appropriate to individual needs. This multidisciplinary approach is essential to achieve a complete recovery and ensure the overall well-being of those suffering from these conditions.
