Our dietary insecurities
When we talk about a balanced diet, we tend to feel bad, most people think it doesn’t do well enough, and whenever we question our eating habits, we get restless.
“50% of the most common cancers could be avoided with healthy dietary and lifestyle habits”
And questioning our food, smoke vendors appear on every corner (they say they are “professionals”), who claim to know what diet guarantees healthy aging and a long life. So much so that in the end we fall into the misinformation of our era.
There’s no single diet valid for everyone
We come to disappoint you and tell you that there are many valid diets in the world that adapt to the conditions and products of each territory. However, there are a number of recommendations we can apply to improve our habits.
What should our food contain?
Although we are often unaware of it, our body functions and regenerates permanently, and needs a number of nutrients to do its job:
• We should try to eat carbohydrates (which provide energy) in proportion to our physical activity. For this function, we mainly use cereals and tubers.
• It is necessary to provide protein to form and repair body tissues and structures. Proteins could also generate energy in a slightly different way than carbohydrates, but for physiological and economic reasons, it would be absurd. There are different types of proteins that differ in their protein quality or bioavailability (percentage of protein available for use in our metabolic processes) The more bioavailability a protein has, the less we have to consume to meet our needs. According to this criterion, and in order of protein quality, we highlight meat, fish, eggs, milk, legumes and nuts. • Very important fats, necessary to absorb vitamins A, D, E and K, and essential structural elements as they are also part of cell membranes. Some essential fatty acids are linoleic acid or linolenic acid. They form structures of the nervous system. The saturation of the fatty acids that make up the lipids we ingest is important. • Fiber is also important (carbohydrates that we cannot process) to maintain good health of intestinal microbiology and for the prevention of cardiovascular disease, diabetes or digestive disorders. • The minerals that ensure everything works well. We highlight the macrominerals: calcium, phosphorus, iron, magnesium, sulfur, sodium, potassium and chlorine. There are cases in which we limit the intake of minerals (as in the case of salt, which is recommended a maximum of 3g / day) to avoid possible adverse effects that may occur. Food as a cultural fact
Food has developed within the framework of civilization and has therefore been integrated into culture. It is a cultural fact that brings us satisfaction and pleasure. In fact, we celebrate the best parties and gatherings around a table with family or friends, but this does not alter the nature of the nutritional recommendations, which are individualized for each person.
It is important that we have information about the risks and benefits of maintaining proper eating habits. The healthy eating plate
The best summary we’ve found is the healthy eating plate Harvard University published in 2011 that makes an infographic of what our daily food intake should look like:
Healthy eating plate for Harvard University
And with these guidelines, we can build our healthy diet. Preferably from fresh, seasonal products that have not been processed, or that are minimally processed.
Small changes to eat better
Adapting our diet to the ideal diet is not an easy or quick task, but the public health department has prepared a guide with little tips that can help us:
Look for local, quality food, with the guarantee of the producer who obtains it.
Improving our diet is working to improve our environment, our health and that of ours.