In recent decades, profound changes in family eating habits, due to changes in lifestyle, have led to the spread of an unhealthy diet with excessive food, increase in animal protein, fat, saturated fat, sodium, few Fibers, ber, vitamins and minerals.
Recent scientific studies show that many different diseases and health problems arise from unhealthy eating habits that unquestionably worsen the quality of our life.
You can avoid that and the damage to your health can certainly be reduced if you eat healthy during all your life.
Other common mistakes are: Breakfast is often absent or inadequate and not adequate meals from a nutritional point of view and numerous and unnecessary snacks.
Improper eating habits have led to an increase of overweight, obesity and blemishes such as localized fat caused by wrong diet and sedentary lifestyle.
TIPS FOR AN HEALTHY DIET
- It’s very important to get used to variety, freshness and seasonality of food. In this way you prevent the risk of nutritional de ciencies or excesses; it also improves blood and lymphatic circulation.
- If you follow a proper diet, combined with regular exercise, you can prevent physical imperfections, overweight, fat, atonia, reducing the risk of chronic diseases, such as diabetes, hypertension, metabolic syndrome and cardiovascular disorders.
- Drink adequate daily amounts of liquids such as natural mineral water ;
- Food should be as it is in nature, with no added sugar or additives, preservatives, etc..,
- Prefer foods of plant origin, cereal grains (barley, spelt, wheat, kamut, oats), whole grain bread or pasta (avoid our 00), integral or semi-integral round rice, consumed directly without being processed, and do not forget legumes;
- Eat 5 servings of fruits that are in season and non-starchy vegetables per day
- Limit your intake of foods with high glycemic index such as sugar, our and re ned products while avoid the consumption of sugar- sweetened beverages (including fruit juice). These foods provide an immediate sense of well-being, but after a short time they make us feel weak and confused. These are foods with high glycemic index (eg. Re ned our type 00, all foods and beverages containing sugar, cookies, ice cream, confectionery products in general).
- Do not add sugar to drinks.
- Limit the consumption of cheese and red meat (lamb, pork and beef, including veal) to 300-500 grams per week. Avoid as much as possible preserved meats (any kind of canned meat, charcuterie, ham, sausage) because these foods contains nitrites, nitrates and glutamate which are dangerous for the body
- Limit the use of salt (no more than 5g. per day and use only sea salt) and salt preserved foods
- Limit the consumption of alcohol. Avoid hard liquors
- Increase the consumption and the variety of vegetables, fruits, grains and legumes
Finally, remember, that the exceptions will not make you sick, but they should not become the rule.
