Following a healthy diet is key for our body to function normally, and helps us to reduce the risk of suffering from illnesses.
As we have noted in previous posts, the basis of the healthy diet is the Mediterranean Diet. Along with this, today we note this guidelines and tips which will help adults and children to have good eating habits.
1. Routines and schedules.
It is important to establish times for meals, at least for the three main meals.
2. Fresh fruit and vegetables.
It is recommended to eat 3 or 4 portions of fruit and 2 of vegetables per day. Try different ways of cooking vegetables so you do not get bored of always eating them the same way.
3. Varied diet in moderate quantities.
A balanced diet must be eaten, but always in moderation. For this reason, we will combine fruit and vegetables with legumes, eggs, lean meats, fish and seafood in 3 to 4 portions per week, and healthy fats such as extra virgin olive oil, with two tablespoons per day.
4. Breakfast, the most important meal of the day.
Begin the day with a good breakfast to start it with energy.
5. Controlling salt and salted products.
Sodium is essential for our body to work properly, but in excess it may cause blood pressure problems (hypertension).
It is essential to stay well hydrated. It is recommended to drink from 1.5 to 2 liters of water per day.
7. Moderate consumption of alcohol and sugary drinks.
8. Avoid precooked foods and fast food.
They are high in calories and low in nutrients.
9. Reduce consumption of foods rich in unhealthy fats and sugars.
Eating them only occasionally.
10. Daily exercise.
To stay healthy, in addition to eating a balanced diet, we must also practice regular physical activity, at least 15 minutes of light exercise, or walking half an hour per day.