These questions and answers will help you know if you are really taking care of your diet.
We all know what we should eat fruits and vegetables daily, meat and fish, leave sweets for rare occasions… But, when it comes down to it, are we following the right eating guidelines? The question is particularly important when we consider that the health authorities have declared obesity as the new epidemic of our century – 54% of the Spanish population is overweight or obese. And it is that what we eat and how we eat it affects our health and favors or prevents the occurrence of certain ailments – from cardiovascular conditions to diseases such as cancer. For this reason, and because we know that you are interested in your health and that of your family, we have put together, with the help of nutritionists, 10 basic questions that will help you know whether your diet is balanced or not.
Do you know if you are consuming the amount of sugar recommended by the WHO? The increase in sugar consumption is doing a lot of damage to our society and causing a multitude of diseases, including diabetes, which has doubled in recent years and is expected to increase alarmingly in the future. According to data from the Organization of Consumers and Users, the daily sugar intake in Spain currently stands at 94 grams for adults, almost double the amount recommended by the World Health Organization and four times more than the amount that the WHO itself considers the ideal amount. . That’s why, from Mui Kitchen We recommend replacing sugar with healthier alternatives whenever possible
How many portions of fruit and vegetables should be eaten daily? and fish rations per week? The best way to know that we cover our needs and that we are well nourished is by using the so-called ‘food pyramid’, based on the Mediterranean diet. It is therefore determined that it is recommended to consume five portions of fruit and vegetables per day (3 fruits and two vegetables) and 2 to 4 portions of meat and fish per week. Scientific studies have shown that people who follow this type of diet manage to avoid cardiovascular diseases, diabetes, obesity, etc.
Why is it important to include carbohydrates in the diet? As nutrition specialist Rocío Río de la Loza reminds us, carbohydrates are essential in the diet. Their main function is to provide the body with enough energy every day and they must be present in all nutritional plans. Fruits, legumes, bread, nuts, seeds, whole grains, dairy products… These are some foods rich in carbohydrates that should not be missing in your diet, as they provide us with dietary fiber and reduce the risk of suffering from some diseases, e.g. such as cancer, diabetes, hypertension and cardiovascular diseases. Include it at every meal like this: fill half the plate with vegetables and fruits, a quarter with whole grains and the other quarter with foods rich in protein, either of vegetable or animal origin, according to everyone’s preferences.
Do you abuse red meat? On a nutritional level, red meat has many health benefits, as it is rich in vitamins and minerals such as iron, essential for helping muscles recover after exercise. However, it also has a negative side due to the content of purines and saturated fats (which are associated with multiple diseases). Therefore, red meat should be consumed, but not in excess; the ideal would be 2-3 times a week.
Is vitamin C present in your diet? They call it the supervitamin because it is essential to a balanced diet because of its enormous health benefits. The daily requirements in a healthy adult will be between 60 and 200 mg/day; although these amounts vary depending on whether we are, for example, non-smoking athletes.
Raw or cooked? How are vegetables best used? There is no general rule, according to doctor and nutrition expert Ana Bellón. It is best to avoid raw green beans because they contain phaseolin, a toxic substance, which is eliminated by cooking. Something similar happens with eggplants, as they belong to the nightshade family and contain toxic alkaloids. On the other hand, there is no problem with the rest, if we save for bitters, asparagus, artichokes or thistles.
Are you keeping cholesterol in check? It is very important to include foods that help achieve healthy cholesterol levels. Oily fish (tuna, salmon, sardines, caesar…), legumes, soy, whole grains, garlic… are among them.
Coffee, friend or foe? Friend, of course, if we consider the pleasure that cup of coffee provides when we wake up or after eating. In addition to the obvious, the expert Ana Bellón explains that there are more and more studies that show that the benefits of drinking coffee outweigh the harm, including those that address its effectiveness in reducing the risk of certain diseases such as type 2 diabetes , Parkinson’s, colon cancer, cirrhosis, gallstones or depression. Unless our GP says otherwise, based on our medical history, three cups a day is not harmful.
How can food help us prevent cancer? Maintaining a balanced weight, leading a healthy lifestyle and diet, exercising and avoiding tobacco and stress are key to warding off diseases such as cancer. Therefore, it is recommended to include a variety and quantity of fresh and cultivated vegetables and fruits in our diet. There are foods that have been proven effective against such a dreaded enemy, both in the prevention and treatment of tumors.
Do you know how to read food labels? Knowing how to read food labels is essential if we want to be informed about what we put in our mouths. In addition, they are our great allies when it comes to weight control. Continue reading: What does food labeling tell us?
With information from Hello.