How meal times influence your fat and your health;
Nutrition is the intake of food in relation to the dietary needs of the body.
Unfortunately, for many of us, what we get from our daily diet is far from good nutrition. We are plagued with junk food, processed foods that come from a box or can and many of us eat little or, worse, no real food that provides the body with the nutrients it needs.
The term “healthy eating” is often misunderstood and most people don’t know how to put it into practice in their daily lives. In this article I show the recommendations of the World Health Organization (WHO).
WHO defines good nutrition as a proper, well-balanced diet combined with regular physical activity. According to WHO, there are five key points for the definition of an adequate and balanced diet for an adult.
The exact composition of a balanced, healthy and varied diet that depends on the needs of every guy (just like, their sex, age, lifestyle, and physical exercise), cultural context, locally available food and eating habits.
However, the basic principles are five:
1. The main part of a healthy diet is the presence of fruits, vegetables, legumes, nuts as well as whole grains. It is important to get 5 servings or 400 grams of vegetables and fruits a day.
– To obtain a variety of vegetables and fruits in the diet, it is necessary to include them in as many different colors as possible.
– Some examples of legumes are lentils and beans.
– Whole grains include corn, wheat, oats and brown rice.
2. The starchy tubers aren’t classified as fruits or vegetables, as they are starches; so its consumption, like that of grains, should be moderate
– Examples of starchy tubers are: potato, cassava and sweet potato.
3. It is ideally recommended to reduce the consumption of free sugars to less than 5% of the total caloric intake. Free sugars include refined sugars from cane, beets and corn, which the manufacturer, cook or consumer adds to food, as well as sugars naturally present in honey, juices and fruit concentrates.
4. Less than 30% of the total calorie intake should come from fat.
– Most fats should be unsaturated fats , such as those found in fish, avocado, nuts, sunflower and olive oils, which are preferable to saturated fats, such as those found in fatty meats, butter, cream, butter, lard, cheese and palm and coconut oil.
– Trans fats are found in processed foods, fried foods, snacks, fast foods, frozen pizzas, cakes, cookies, margarine and spreads, are not part of a healthy diet and should be limited to 1% or less of caloric intake daily
5. Consume less than 1 teaspoon or 5 grams of salt per day.
Since you know the recommendations of the WHO, now we would like to give you some practical advice to apply them in your day today.
· Instead of adding “healthy” foods, start by checking your diet and eliminate those that are not and reduce the intake of those suggested to consume in limited quantities.
· Limit saturated fats, starches and sugars, and include lean proteins, complex carbohydrates and good fats in your diet.
· Eat food as close as possible to its original form; that is, as little processed as possible.
· Minimize the consumption of ultra-processed food and junk food. These offer no nutritional value, contain added sugars and/or salt and are much higher in calories than natural options.
· Avoid sodas and prefer whole fruits instead of juices.
· Get vitamins, enzymes and fiber through raw fruits and vegetables.
· Eat your food in several small portions during the day. Breakfast, lunch, dinner and two daily snacks help you be satisfied and avoid bingeing.
· Drink water every day.
· Make it simple.
Do not complicate yourself. In an even simpler way, healthy eating means eating a variety of whole foods, real food: fresh meats, vegetables, fruits, whole grains that will give your body all the nutrients it needs.
Stop buying highly processed, packaged and canned “foods”; Fill your plate with the goodness of nature and you can see and feel a marked difference in your energy level, your health and your weight.
We listed out ways on how meal times influence your fat and your health. These are practical ways and we do hope you learn from them