The habit of taking care of our body by eating healthy foods and having a correct exercise routine is setting a trend.
Although guaranteeing the physical and mental health of our body has always been important, in recent years, the topic of nutrition has gained more popularity for all those who want a real change in their lives.
The focus has changed, and now meeting how to increase the consumption of healthy foods is the new north. There are many items that you must take into account to achieve this purpose: analyze the type of food that is eaten, find out if it provides benefits or not, and finally create a balanced and sustainable food plan over time.
In the following article, you will learn the importance of providing your body with nutritious and enjoyable foods, so that you can promote a satisfying diet with caloric balance. Let us begin!
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Table of Contents
Why is it important to eat healthy foods?
A healthy diet is one that is characterized by being balanced and offering all the necessary nutrients to the body. It provides energy and general well-being to the body, guaranteeing the proper performance of all its functions and preventing the development of various diseases. Therefore, it is crucial to know how to increase the consumption of healthy foods.
You should know that the genetic characteristics, habits, needs and lifestyle of each person influence when creating a food plan. In addition, a food plan for an adult, a child or an adolescent will not be the same.
How to eat healthier food? 10 examples to add to your routine
Returning to what was said in previous lines, each person must have a personalized diet that adapts to their weight, age and lifestyle. In the same way, it will be important to take into account if the person performs any physical activity or leads a more sedentary life.
The United Nations Organization (UN) indicates that “there are seven superfoods rich in vitamins, antioxidants or healthy fats, which should be part of any diet.” So if you are looking to increase your consumption of healthy foods, you should consider the following options.
Cocoa
100% natural cocoa is considered a superfood capable of storing more than 50 nutrients that benefit the body, which makes it a powerful antioxidant and natural anti-inflammatory.
Ginger
Ginger is a plant with a stem of great properties that has various components such as vitamins, minerals and phytonutrients that are essential for the body. It is mainly recognized for its medicinal properties, which is why it has become an excellent option for preparing infusions, cookies, bread and other recipes.
Berries
Red fruits are part of the list of superfoods since they have nutrients such as vitamins, minerals and antioxidants that deserve to be used by our bodies. Strawberries, raspberries, blackberries and blueberries have achieved unalterable fame over time and are used in various preparations to take advantage of all their benefits.
Nuts
Nuts are among the favorite superfoods thanks to the number of benefits they offer to the body. They have minerals such as calcium, phosphorus, iron, and magnesium, as well as vitamins B, E; and they are rich in fiber and Omega 3 fatty acids.
Olive oil
This food cannot be missing in any home, and it can be used for countless preparations. It is considered one of the superfoods due to the multiple benefits it offers to health. It is also rich in beneficial monounsaturated fats.
Quinoa
Quinoa provides calcium, magnesium, potassium, zinc, vitamins A, B, C, D and E, antioxidants and Omega 3. In addition, it is gluten-free which makes it an excellent option for people on a celiac diet.
Yogurt
Yogurt has always been the favorite ingredient in many diets because its nutrients and natural fermentation process make it a rich and healthy food. It manages to offer vitamins A and B in each serving, as well as minerals such as calcium, zinc, magnesium and potassium. Remember to opt for yogurt without sugar and that contains pasteurized cow’s milk and lactic cultures.
Cauliflower
Cauliflower is one of the best-known vegetables among superfoods since it has countless nutrients, including a large percentage of vitamin B7 or biotin, vitamins C and K, and minerals such as potassium, magnesium, manganese, and fiber.
Kale
Also known as Kale, it is a vegetable belonging to the cabbage family that provides vitamins C and K, minerals such as iron, and calcium, as well as fiber and antioxidants.
Oranges
Orange is another fruit known for the density of its nutrients such as vitamin C, calcium, iron, zinc and potassium. It is the most consumed citrus in the world and one of the best options to fight colds, improve skin and reduce the risk of heart conditions.
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How does a poor diet affect our health?
Just as a conscious diet can contribute to the proper functioning of the body, a poor diet can affect the physical, psychological and emotional areas of a person. Knowing how to increase your consumption of healthy foods can help you prevent:
Development of chronic diseases
A poor diet can cause diseases such as obesity, type 2 diabetes and hypertension, reducing the quality of life of those who suffer from them. Given the considerable increase in patients with these diseases, the WHO has designed food plans for adults and adolescents that aim to reduce the consumption of salt, fats and sugars by at least 30%.
Malnutrition
Eating poorly is not always synonymous with gaining weight. Many times, excessive intake of poorly nutritious foods can take the body to the other extreme: malnutrition. This causes loss of energy and, in more extreme cases, diseases such as anemia.
Digestive system problems
Malnutrition can cause damage to our digestive system, causing diseases such as gastritis, colon cancer, fatty liver or gastroesophageal reflux, among others.
Conclusion
Ensuring a healthy, balanced and conscious eating system is essential to ensure well-being, longevity and the prevention of serious diseases.