7 basics for a healthy diet

Surely you have heard many people say that they eat a ” healthy diet” with the same security with which we tell you that processed foods are poison to our health! Do you also think that your diet and your lifestyle are healthy? How can you be so sure?

The first thing you should be clear about if this is your goal is that having a healthy lifestyle, DOES NOT It only tries to eat foods that feel good to us , but also to take care of everything that intervenes in this process, including the origin of those foods.

Basically, it implies full awareness of all the processes that intervene before, during, and after eating. This state of consciousness is often described as mindfulness. Although in this article we are going to focus more directly on dietary recommendations, here we give you tips on how to make our mind and body work for us, and not the other way around.

For many years, humans have believed the story that we are the “most evolved” being in the universe. Fortunately, this paradigm has already begun to change and a good part of society, especially the new generations, are much more sensitive and care more about how to protect the environment , health and respect for animals. The treatment that the fruits and vegetables that we eat receive and, in general, for achieving a healthy lifestyle that is friendly to all.

Proteins … Until you’re full!

Protein is an essential macronutrient for our vital structures, including our muscles, as they provide amino acids. Amino acids are the ‘building blocks’ that allow our muscles to regenerate and work. In addition, this wonderful macronutrient has another highly appreciated quality, which is that it generates satiety . It is so! It helps your body feel full after eating it for a longer time, unlike other nutrients, such as carbohydrates, especially refined ones. Another option to make protein your best ally.

But… vegetable or animal protein? Whichever you prefer! The important thing is that -whatever you define-, you consume it properly. Vegetable proteins are a whole world, and in animals the important thing is to look at the origin of the meat. We must try to be ecological , regardless of the animal from which it comes. Thus, it will be promoted to reduce the sale of proteins obtained through exploitation methods that are not respectful of the animal.

Up the vegetable!

Even people who are least concerned about nutrition issues tend to know that vegetables, greens and fruits are beneficial for our body. They are an inexhaustible source of antioxidants , as they provide vitamins and minerals, which help our body to stay and feel good, inside and out.

Fermented: the new GREAT ally

Due to the multiple benefits that have been discovered of the intestinal microbiota, the boom of fermented products has been on the rise. Beyond the flavor and texture that fermentation brings to the product, the greatest benefit for our body is that it allows us to strengthen the health of our second brain , restoring the balance in our inner ecosystem.

Among the preparations that we can consume that will help us balance our microbiota you can find: kefir, sauerkraut, yogurt, jocoque (typical of Mexican gastronomy), kimchi (typical of Korean cuisine), kombucha or tempeh. The best part is that some of these you can make yourself without too much effort.

Lose the fear of fat

Fats are necessary for the normal functioning of our body -for example, for the production of some hormones-, and they provide numerous benefits, such as staying satiated and energetic for longer . But yes, it does not apply any fat! Ideally, you should always prefer monounsaturated and polyunsaturated fats, the so-called “good fats”, whether they are of vegetable or animal origin. Try to choose foods like avocado, nuts, seeds, and olive oil. Stay away from hydrogenated fats and vegetable oils found in many ultra-processed foods.

Goodbye to sugar

Refined sugar is a component that ideally should be out of our homes and out of our lives. The thing is, many times, we don’t even know they’re there! As is the case with flavored yogurts, sauces such as tomato, or even seasoned meats.

Although glucose is necessary for the normal functioning of our body -especially for that of our brain-, the processing of refined sugar is what has brought so many evils to society. Refined sugar has played an important role in the development of chronic non-communicable diseases, such as diabetes, cancer, and metabolic syndrome. If you want to sweeten any preparation, give preference to products such as honey, coconut sugar; However, remember that the best tool will always be to educate your palate to consume low-sweet .

Avoid ultra-processed foods

When making the decision to opt for a healthy lifestyle, shopping for food will be different. At first you may even feel suffocated, and believe that it is a great challenge! But don’t worry, it isn’t. There is a lot of reliable information today that gives us tools to choose our food more wisely, but in a practical and simple way.

Always lean towards buying natural ingredients, instead of buying ultra-processed and pre-cooked products. For this, properly reading the labeling will be of great help. If you want to know more about this aspect, you can try to learn some basic notions about nutrition labeling.

Stay active

Having a healthy lifestyle goes beyond following the above recommendations. They are a set of actions that, carried out from different aspects of our lives, allow us to obtain comprehensive well-being. Among them, physical activity plays a very important role, and is the perfect complement to a good diet.

As much as we take care of our body through food, it is vital that we also do so through other activities that generate well-being in all aspects of our lives, such as meditation. That is, everything that gives you peace of mind and makes you feel better.

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