We've grown up thinking that eating healthy is hard. And even more so because of the great fast food advertising that we find every day. Adding the little time we sometimes have; but what is a fact is that healthy eating greatly influences health at later ages. That is why here we share some tips to help you start and thus, you can form new habits in your diet.
- Quality of products in the pantry:
The quality of products that we have at home are sometimes small details that we believe are not important, but they can make a big difference. It is important to look for products that nourish us, not just feed us. That is, they provide us with nutrients such as proteins, carbohydrates, fats, vitamins and minerals. Looking for options low in sugar (below 5 grams per serving) or without sugar would be an excellent option. As well as products low in trans fats or saturated fats (below 10 grams per serving); products rich in fiber (more than 1 g per serving). As animal protein, you can look for lean options, that is, low in fat, such as: chicken breast, fish fillets, ground beef with 5% fat. But if you want to be more demanding, look for organic and free-range products.
2.Snacks or collations:
It is common that in a food frequency that is made to the patient we find junk food as snacks in their daily life, such as cookies, rolls and in some cases, French fries. Some of the comments we tell ourselves to justify this type of snack are how practical it is to take it everywhere. But in reality, there are totally healthy and practical options, as well as the first option, which is freeze-dried fruit. It weighs almost nothing, it is a package that you can take anywhere and continues to provide nutrients, especially vitamins and minerals. They are also low in calories and are very easy to transport; You can look for sugar-free cookie options and there are already many options on the market, or sugar-free yogurt with some freeze-dried or fresh fruit.
- Water as main drink:
Water as an accompaniment to our meals makes a lot of difference, although it is known that water helps us a lot in some functions within our body. Stopping consuming soft drinks, bottled juices, sweetened teas and changing them for natural water will be a very important point to reduce some risks of chronic diseases in later ages. You can opt for fruit infusions or unsweetened teas. It is worth mentioning that if you are also looking to improve digestion, do not mix your water with your food. That is, 20 minutes before your meal, drink your portion of water and then, 20 minutes after eating, drink your drink again.
- Always vegetables on our plate:
Increasing fruits and vegetables in our daily lives will significantly improve aspects such as our digestion, skin, immune system, among many other things. We must always try to include at least 1 cup of mixed vegetables in our meal times. We can choose fruit as a dessert, in this way we will supply this sweet craving after eating and above all that they continue to provide us with nutrients.
These are some tips that can be implemented day by day and that are really easy and subtle. It may take time to make habits, but it will be worth it. Remember that it is not about prohibiting food, but about knowing what to eat and when. For specific requirements or portions, see a trained health professional.
-LN. Andrea Reyes
Nutritional Consultation / Maternal-Child