What does a healthy diet mean

Putting all the data on the table, we conclude that when we talk about proper nutrition, we mean a diet whose primary characteristic is the variety of foods, and by extension, the nutrients we get from them.

Healthy eating can be as simple or as complex as someone can manage at given times in their life.

However, there are three main pillars that define eating habits that have a beneficial effect on our body and they are consumption

1. More food of plant origin
2. Of less animal origin and
3. Eating as much food as our body needs

But let's look at 7 practical tips to improve your diet! Eat less processed or lightly processed foods.

By doing this, you manage to naturally consume foods that contain the amounts and combinations of fiber and nutrients offered by nature.

In contrast, many foods made and processed in factories contain very small amounts of natural fiber and nutrients and are full of unwanted additives: added salt, sugar and fat.
Even in cases where some nutrients and vitamins are added back, processed foods cannot replace the diverse content of nutrients contained in natural – unprocessed products.

For example, a plastic-packaged cheese, which has undergone intensive pasteurization to remove potentially harmful microorganisms produced throughout the packaging chain, does not contain the probiotics that a traditional cheese sold in stores as a "head" contains, and the at the time of purchase you ask for the amount you want, just as an apple with its skin contains more fiber and nutrients than a packaged apple juice or processed fruit snacks that contain apple.

Use your imagination and creativity.

You might assume that healthy eating is monotonous and "boring", from a taste point of view, because at first glance you can only think of a few healthy foods. To get a wider range of disease-fighting nutrients, try different grains (eg flaxseed flour for crepes), vegetables and fruits.

Farro, oatmeal and quinoa are good grain alternatives. New varieties of beans, fruits and vegetables abound. When choosing fruits and vegetables, aim for variety in colors, which ensures you get plenty of natural beneficial antioxidants and phytonutrients contained in these foods. And if you're not sure how to cook these new foods? Experiment with new recipes that contain herbs and spices instead of meat. (also use the internet to look for new ideas).

Cover all your basic needs.

Try to consume daily:
– 3 servings of fruit
– 3-4 servings of vegetables
– Products with lean protein
– Whole grain products
– Healthy oils (olive oil, cod liver oil, avocado oil)
– Amounts of low-fat or semi-fat dairy products
– And servings of nuts and legumes At every meal look at your plate: half should be fruits and vegetables, ? lean protein (fish, beans, tofu, poultry), and ? whole grains. See what this looks like here.

Stay hydrated.

Because water is found in many foods, such as fruit, tea, and soups, most people consume adequate amounts of fluids without making much effort. In general, the feeling of thirst leads us to when and how much water we need to drink. So, it's a good idea to drink water or another calorie-free drink throughout the day, especially when you're craving or craving food you don't need. By increasing the intake of plant fiber from whole grain products, water helps transport it through the digestive system, thus protecting us from bloating and constipation. Drinking 6-8 glasses of water, or another low-calorie beverage, per day is a reasonable and beneficial daily goal.
Consume moderate amounts of protein.

Most people consume more protein than they need, and many common sources of protein (such as meat and dairy products) also contain saturated fat and are high in calories. The recommended amounts for high-protein foods are smaller than you might think (and much smaller than the amounts you get in a typical meal out at a restaurant). For proteins such as meat, poultry, and fish, 90 grams for lunch and a little more for dinner is enough. And remember that 120 grams of meat is about the size of a deck of cards. For beans, a serving is ½ cup cooked and about the size of half a tennis ball.

Aim to eat fish at least twice a week.

Fish such as salmon, sardines, cod, tuna, shellfish, trout and mackerel are good sources of omega-3 fatty acids, which are beneficial for the heart and vascular system. Fish such as swordfish, shark, king mackerel and bluefin tuna are high in mercury and should only be eaten on special occasions.

Avoid impulsive food choices.

When an unplanned meal happens, you are more prone to choose tempting sweets and unhealthy processed foods that are packaged or pre-cooked. Instead, plan healthy snacks before the need arises to haphazardly choose, so you don't eat what's convenient or from the neighborhood grocery store. Avoid sugary sodas and their empty calories.

Try to implement one step each week for the next 7 weeks

Set small goals and keep progressing in small but steady steps.

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