• Provides defenses against diseases.
• Protects from some types of cancer.
• Prevents osteoporosis.
• Helps to prevent heart disease.
• Improves intellectual performance.
• Improves physical appearance.
There is no food that contains all nutrients or is essentials.Good nutrition in addition to physical exercise keeps our body in shape.
To establish a balanced diet it is convenient to combine all foods.
EAT ALL TYPES OF FOOD: A balanced diet should be varied and contain all the basic foods.
Foods are grouped into several types:
Bread, cereals, rice and pasta: They have a lot of carbohydrates and some protein.
Energetic function: They provide the energy necessary to maintain an adequate body temperature and carry out normal activities.
Fruits, vegetables, vegetables:
They have significant amounts of minerals and vitamins, and also a large amount of fiber. Regulatory function: They facilitate and control essential metabolic processes of the body.
Milk and dairy products:
High in calcium and animal protein. Plastic function: they help to form the body’s tissues during growth and replace the continuous wear of existing tissues.
Meat, fish, eggs: They are the main source of protein of animal origin. plastic function.
Fats and oils:
Not all fats are harmful, in addition, fats are necessary in the diet because they have essential substances for the body and for the transport of some vitamins. They have an energetic function.
Legumes, potatoes, nuts:
They combine the three functions (energetic, plastic and regulatory).
How important is to have a good nutrition? Nutrition, which includes the physiological processes of digestion, absorption, transport, use and elimination of nutrients.
Nutrients are the components of food that we need to develop our vital functions and, ultimately, to live. We do not eat them directly, since they are part of the food.
These nutrients are:
• Carbohydrates or carbohydrates
• Lipids or fats
Foods also contain water and fiber, but since they do not provide calories, they are not usually classified as nutrients.
If we want to have and maintain good health, we must know the nutrient content of food, to think and analyze if our usual way of eating is correct and, if it is not, to modify our diet.
We cannot voluntarily influence the processes of nutrition, but we can in our diet.
By improving our eating habits we improve our nutritional status and our health.
In our diet, all the foods from the groups of the food pyramid must be present and reduce, as much as possible, the foods that give you more calories than energy, such as sweets, pastries, sweets, fast food and soft drinks.
Do not be obsessed with calories and follow these tips, they will help you not gain weight and maintain a healthy weight:
• Eat vegetables, vegetables, cereals, bread and potatoes
• Eat fresh fruit every day (one of them a citrus, orange,
grapefruit, tangerine, lemon).
• Eat legumes at least 2 times a week.
• Take olive oil as the main fat in the diet, both for cooking
and for dressing.
• Drink low-fat milk or yogurt or cheese daily. Calcium
intake is essential to promote bone mineralization and
• Eat fish several times a week, white and blue.
• Fats are necessary for a correct diet, but do not abuse
very fatty animal meats. Choose lean meat (without much
fat) and eat it 2 or 3 times a week.
• Eat fatty meats (red meats, sausages, bacon) occasionally,
only once a month.
• Do not abuse salt or salty foods. Use garlic, onion,
vinegar, lemon or aromatic herbs to season as an
alternative to salt.
• Drink about two liters of water a day. Water does not
make you fat!
• Moderate the consumption of sweets, cakes, pastries
(over industrial) and fast food.
• Avoid alcoholic beverages. One gram of alcohol
provides 7 kilocalories (1 alcoholic degree is equivalent
to 0.8 grams of alcohol).
A good day begins with a good breakfast, continues with a light meal and ends with a simple dinner, after a balanced snack!
With this diet, along with sports or physical exercise, at least 30 minutes a day, your health, your body and your mind will thank you.
For more information contact Gran Alacant Family Doctors, Calle Holanda 9, MASA Square, Gran Alacant
T: 865 789 554