Carbohydrates: integral and not refined
Carbohydrates or carbohydrates are our main source of energy and constitute 1 of the 3 macronutrients that our body needs to work properly, together with proteins and fats. Despite this, one of the errors that are made at the time at the time To start eating healthy is to think that you have to reduce your amount considerably or to a minimum, and that is not healthy, since we need our body to transform those carbohydrates into glucose and this performs all the functions for which it is intended. The fact of not ingesting enough carbohydrates, at first, is reflected in a considerable weight loss but, in the long term, it can be very counterproductive at the health level as many have demonstrated a multitude of contrasted scientific studies SUP [1] [1] [ 2] [3] [4] ./ Say if you want to know how to eat healthy to lose weight to stay healthy, integral carbohydrates are indispensable in your diet and should be included in their right measure in all the main meals of the day, since complex carbohydrates are considered (of slow absorption and low glycemic load) and are the ones that contribute the most fiber and nutrients to your body, compared to simple or refined carbohydrates, which are adsorbated much faster but produce a much higher insulin response and become insufficient and fast consumption energy sources.
Fruits and vegetables are carbohydrates too
When we talk about carbohydrates, we are not only talking about flours, breads, cereals, grains or tubers, but also vegetables and fruits. However surprising it seems, fruits and vegetables are carbohydrates too, what happens is that their caloric level and glycemic index are very low and, therefore, many people do not know this information. So, to eat healthy and balanced vegetables the vegetables And the fruits must be the main protagonists of the diet, and if possible it must be included in all the meals that are made up of the main dishes and not as garrisons or accompaniments, which is how it is usually done. These foods provide most vitamins, minerals and, in general, the micronutrients that our body needs. They are also very satiating and provide very few calories. It is recommended to wash them well before consuming them and, if we can, eat them whole or with skin to absorb all possible fiber. In addition, they are excellent healthy snacks in mid -morning, mid -afternoon, or when satisfying cravings or desire to chop between meals, such as this crudités recipe with hummus for example. And if you are interested in a vegetable -based diet, we recommend this article on how to start being a vegetarian.
Proteins: quality and lean
It is known that proteins are responsible for building, regenerating and maintaining our body structures and tissues. However, this is not its only function, since they are also responsible for performing a lot of vital hormonal processes for our body, among other things. There are proteins of animal origin such as meat or fish, and those of plant origin as Legumes and nuts, equally valid and nutritious both. The really important thing is that you know that to eat healthy every day it is necessary to choose quality and lean proteins and include them daily in all our main meals. When we talk about quality proteins, both animals and vegetables, we refer to the least possible processed foods and that come from ecological crops, if it can be, to contain maximum nutrients for our body. On the other hand, lean proteins are all those that contain less saturated fats so that they do not affect our blood cholesterol or other coronary heart disease. Therefore, to eat healthy without diet, you have to avoid sausages and red meats such as veal or the pig that are the most fatty, and bet on white meats such as chicken or turkey, both blue and white fish, shellfish, eggs and plant proteins such as chickpeas or soy derivatives.
Types of cooking: Goodbye to friedHowever healthy vegetable oils are, 100 milliliters of olive oil contain approximately 900 calories, that is, a soup tablespoon (15 ml) are 135 calories. When we fry an oil food we are causing it to absorb much of the liquid and, no matter how much we drain it well, it will always contain much of the oil that has absorbed, which increases the caloric value of that food. Another healthy way of eating every day is to avoid dry cooking such as frying, confirming or skipping products in oil and increasing wet cooking techniques such as baking, branching, roasting, glaze, stew, boil, poach, rush, steamed or cook in a vacuum.
Ultraprocess: away from home
We all know that many of the foods we can find to buy are ultraprocessed and this means that they are not healthy food, but that they are edible industrial preparations as Carlos RÃos of the Realfooding website says, full of endless ingredients lists, not only of additives, but also of foods that have nothing to do with the product in themselves that we are going to acquire. Some of the most common ultra -processed foods are the products of gleasant and industrial pastry, refined cereals, dairy products with sugar or the pre -cooked food or foods, between others. But not all ultraprocessed foods are bad. There are some good such as canned legumes, fish or vegetables, frozen vegetables or fish, or vegetable oils, for example, where the quality of primary food has not been modified. And it is that the key is in the raw material. When a processed food contains in its ingredients many others apart from their raw material that have interfered in the taste, formation or conservation of the same, such as the addition of flours or starches Refined, sugars, fats or additives, etc., can be assumed that it is not something that enters into the framework of a healthy and balanced diet. But not for that reason it means that it is forbidden to eat them or that if you eat them you will contract a serious illness automatically. The idea is to be able to avoid them to the maximum if you want to eat healthy. To have a guide, the 80-85 percent of what we eat daily must be healthy food based on quality raw materials, the rest can be processed food. That is why it is essential to know how to read the labels of the products and see in them what are the ones that will feed us are composed.
How to eat healthy away from home
In most cases it is more difficult to control the ultraprocessed when eating out of home than inside, but this is no excuse. Simply try to eat healthy and balanced choosing dishes full of raw materials as processed as possible and always following the guidelines of a healthy diet, such as the ones we teach you in this article to know how to eat healthy every day even if you are not at home. Another advice That it can help you make smart choices is to buy with a full stomach, that is, without being hungry, and previously having a list of purchase with the products you need pointed out. This will reinforce the fact that you do not get out of what puts on the list or buy food for the view.
How to eat healthy to lose weight
If you want to eat healthy to lose weight, apart from following these tips that we mention in the article, the main premise you have to follow is to consume less calories than your body spends per day. This is the only way to lose weight. The problem is that many people do not know how many calories they spend per day and it is of no use Go to a health and nutrition professional such as dietitians-nutritionists, endocrine or specialized toilets to explain why you need to lose weight and they will help you. The most normal thing is that the calories that your body consumes at rest is told, they pale a specific diet for you based on your health and your needs to teach you to eat healthy in the long run (not in the short term to take away those kilos more alone), they recommend you do physical activities and they will control you every so often to ensure your progress.
Change the chip: make smart choices
The most important thing to learn how to eat healthy is your mind. It seems nonsense but your thoughts are many times the first ones that sabote you and make decisions for you before you are aware of it. That is why it is very important that you change the chip to know how to start eating healthy and maintain a balanced diet. Nothing happens if one day you fail and you eat that piece of insane pizza that you want so much, or that piece of known birthday cake, or those chocolate cookies that have brought you as a gift from a trip. The point is that you are aware that for eating something unhealthy at some point you are not going to throw all your healthy and balanced diet that you have been keeping so far, so don worry and enjoy eating and savoring that food also without feelings without feelings of guilt. The weight that indicates the scale fluctuates throughout the month thousands of times, especially in the case of women for having more hormonal changes, so you should not weigh every day or pay much attention to the scale. It is better to weigh once a week or month, for example, and look more at the mirror to have as reference the physical changes you are really experiencing when eating healthy and balanced. Taking photos of the process or seeing how old clothes look will help you to see how your physique improves both outside and inside.
Recipes to eat healthy
Finally, in this article on how to eat healthy every day we are going to show you some recipes to eat healthy and rich for all tastes, because the healthy does not have to be tasteless or boring to cook:- Tomato and caparras salad
– Easy and light eggplant hamburgers
– Oven salmon
– Integral rice with mushrooms
– Baked chicken with potatoes and artichokes
– Broccoli gratin with Calabacin Bechamel
– Lentil and spinach hamburgers
– Quinoa salad with avocado and tuna
– Calabacin tortilla with mushrooms
– eggplants stuffed with chicken and light vegetables
– Fruit carpaccio
