Healthy nutrition

14 Feb 2019 no comments kathleen coronado Categories Uncategorized

HOW TO EAT HEALTHY: THE ROUTE TO FEEL GOOD AND HEALTHY EVERY DAY

Do you want to understand step-by-step what the path to eat healthy is? What I mean? Why do I speak of “path”?
Very simple: in recent years I have dealt with healthy eating for work and in my private life.
I therefore thought that a path was needed that would bring all the fundamental steps of healthy and natural eating into one article.
The article is divided into two parts:
In the first part we go to know the foods: those to consume, to limit and avoid.
In the second part we will instead see some practical tips to start eating healthy and set a balanced diet, this part will be presented next blog article.
There is truly an avalanche of useful information in which you will find what you are looking for to be fit every day.
Well, I would say that we can start with the first part of our article: the path to follow to eat healthy.
HOW TO EAT HEALTHY: FOODS TO BE CONSUMED IN PLENTY AND TO BE AVOIDED
To eat healthy, the first thing to do is to understand which foods you need to consume in abundance and which ones to avoid?
1. FOODS TO BE CONSUMED IN PLENTY
Have you noticed that in the title I wrote “abundance”?
YES because, according to the European Code against Cancer, the foods to be consumed in abundance contain the right carbohydrates that reduce the incidence of diseases.
They are: Whole grains that have not been deprived of the germ (unprocessed and refined products) such as: rice, spelled orzo, oats, rye, millet, quinoa, amaranth and wheat);
Legumes; Walnuts and dried fruit; Seeds; Fresh, ripe and seasonal fresh fruit that must be present in every meal;
Fresh vegetables; Small size blue fish containing omega 3 that offer cardiovascular prevention.
These foods must replace the products of animal origin and refined ones, present in your current diet, thus forming the basis of daily nutrition.
A diet rich in these foods is able to provide vegetable fibres (which do not make you fat and reduce the need for diabetes and other chronic diseases), vitamins (C, E, complex B, folate and beta-carotene)
I have good news for you, introducing these foods into your daily diet will make you feel healthy day after day, because they have activities:
Antioxidant: prevent cramps and tiredness;
Anti-inflammatory: which prevents or cures inflammatory processes;
Antitumor: limits the formation and spread of tumours;
Energetics: provides the right energy for your body.
2. FOODS TO BE CONSUMED IN A LIMITED MANNER
On the other hand, the European Code against Cancer always suggests to limit refined and processed foods, because the incidence of obesity and chronic pathologies increase.
This category includes:
Sugary drinks;
High calorie foods: canned foods, fast food….
Salt and foods containing it: the WCRF indicates the daily quantity to consume at 6 g.
The limitation of these foods is dictated by the presence of: hydrogenated fats, salt, refined flours, fructose, sucrose and other simple sugars or synthetic sweeteners, preservatives and dyes.
In addition, the following should also be limited:
Red meats;
Alcoholic drinks: because liver disease, pancreatitis and neurological damage increase.
3. FOODS TO AVOID
In addition, the foods to avoid are preserved meats (sausages and cold cuts) because, in October 2015, the WHO International Agency for Research on Cancer classified them as foods that increase:
Cardiovascular problems: heart attacks and strokes;
Oncological risks;
Metabolic and degenerative diseases of the nervous system.