8 tips for eating to maintain a healthy and balanced life

8 tips for eating to maintain a healthy and balanced life

We will begin by knowing that food needs are very different throughout life and according to the state of health, but it is easy to give some advice to guide a healthy and balanced life, containing enough nutrients to cover all the needs of each of us in every moment. We give you 7 tips for eating to maintain a healthy and balanced life.

To begin with, it is essential to distinguish between food and nutrient. Foods are all those substances that we can easily find in nature and that provide us with the necessary nutrients that our body needs. On the contrary, nutrients are those substances that are found in food and that intervene directly in the metabolic reactions of the body.

8 tips for eating:

  • Varying food
  • Make 5 meals a day
  • Drink plenty of water
  • Restrict salt
  • Avoid caloric foods
  • Eat slowly
  • Elaboration of the diet
  • Exercise

1. Varying food:

Knowing that all foods play an important role in our diet: this is why it is necessary to vary food as much as possible; including all basic food groups and within each of them consuming them varying them as many times as possible a week.

2. Make 5 meals a day:

It is convenient not to skip any food, spread over 5 (breakfast, mid-morning, lunch, snack and dinner); and as far as possible maintain the schedules of these.

3. Drink plenty of water:

Between 1 and 2 liters daily (except medical contraindication). Remembering that water is the only drink that quenches our thirst, and that a high percentage of our body is composed of this substance that must be replenished daily. Soda or sodas besides not reducing our thirst sensation are very sugary and have many calories, so they should be avoided. In addition water, along with cereals, vegetables, fruits, and vegetables help regulate the intestinal transit avoiding constipation.

4. Restrict salt:

Do not abuse salt or salty products. Usually, we use it in the preparation and cooking of the food and once already served on the plate in more quantity than the recommended (approximately no more than 5 grams a day). To avoid excessive consumption of salt we can replace it with herbs, garlic, vinegar or spices.

Exercise
Image source:Google image

5. Avoid caloric foods:

Although difficult to eliminate from the diet, we should restrict to the maximum industrial bakery, preserves, pre-cooked foods that contain high sugar content and calories.

6. Eat slowly:

When eating, you should eat slowly, chewing all food well, in a relaxed, quiet environment and avoiding distractions such as television, radio. Also, you have to do it in an orderly way: start with the first course, then the second and finally the dessert.

7. Elaboration of the diet:

The preparation of food is a necessity that can become something fun and enjoyable, so it is advisable and facilitates consistency in the diet or menu elaboration by the person himself or jointly with the family. In this way, it is easier to get a healthy and varied diet, always attending to the tastes of each one.

8. Exercise:

It is advisable to maintain a daily physical activity, always attending to the personal circumstances of each one. We will choose the first hours of the day or the last ones, protecting us in summer from the hours of extreme heat at the end of any exercise, to replace the liquids lost through sweating.

Healthy eating is essential to ensure the normal functioning of our cognitive, physical and fitness skills. Incorporating healthy habits into our lives will make us feel better, and help improve our health day by day.

 

Meet 10 very important juices for good health

Meet 10 very important juices for good health

Know the juices that more benefits can contribute to maintaining an excellent quality of life. In this article, we will meet some important juices for good health.

All fruit and vegetable juices are of great importance for good health, but there are some juices that are of more benefit or more important than others.

First, it is important to keep in mind that juices are not recommended to mix with milk as many nutrients can be lost or sweetened with processed sugar. It is also good not to mix them with other fruits or vegetables to get better benefits from the juice.

  1. Celery juice in water is of great benefit in diets, it also helps to cleanse blood and skin.
  2. Carrot juice is of great benefit to our eyesight; in addition, it contributes many nutrients and vitamins.
  3. The apple juice provides a lot of fiber; it is one of the fruits that will keep us away from the doctor. It is also one of the few fruits that can be mixed with some vegetables and fruits.
  4. Leafy vegetable juice like lettuces and spinach is excellent for keeping our body in good condition. They are very useful for their nutrients and low calories.
  5. Pineapple juice is very good for cleaning the body; it provides natural sugar that gives us a lot of energy. It is also refreshing because of its high amount of water.
  6. Watermelon is excellent juice to refresh the body; its major composition is water which is very useful to hydrate, it is important to keep in mind that watermelon when breaking it should be consumed fast. It is recommended not to let more than half an hour after departure since after 30 minutes it tends to produce arsenic. It is not recommended to save the watermelon juice, it is recommended to take it fresh.

    Orange juice
    Image source:Google image
  7. Orange juice is of great importance since it brings a lot of vitamin C, which does not remain in our body so it is important to ingest it daily. From orange and most citrus fruits we can get good amounts of vitamin C.
  8. Banana is known as the fruit of athletes, as it provides a lot of energy, is good for muscles and prevents cramps. There are many people who are injured by bananas because they produce heartburn or even stomach upsets. It is good to drink this juice in water and avoid mixing it with milk.
  9. Papaya provides a lot of fiber and is very good at providing nutrients.
  10. Finally the mango juice, which is also rich in fiber and provides energy, also helps improve the appearance of skin and hair.

Juices are a great source of vitamins, nutrients, and fiber. They are undoubtedly essential to leading a healthy life.

It is recommended to take them in the morning on an empty stomach to have better benefits, but if it is not possible it is good to consume them before 5 in the afternoon.

 

7 Fruits that help you to lose weight

7 Fruits that help you to lose weight

Eating fruit is essential to be healthy, but in addition, there are some of them that are very beneficial if what we want is to lose weight. In this article, we will know 7 fruits that help you to lose weight.

We explain what they are for you to include in your daily diet. In short time you will see how they will help you lose weight evenly, without losing energy and vitality, eliminating excesses of fluids, fats, and toxins.

Lemon:

This citrus par excellence is a great depurative of the blood that also helps us burn the excess fat of our body. It can also be taken even by people who have acidity, since although it is acid it has the property of alkalizing the acidity once it reaches the stomach.

We recommend taking it with water on an empty stomach, during the day, and also for dressing meals, especially when they are high in fat.

 

 

Grapefruit:

Grapefruit is an excellent fruit for weight loss, as it helps prevent fluid retention, purify the body, take care of the liver and dissolve the fat.

We can consume the fruit directly or in natural juice, and if we dislike the bitter taste we can sweeten it with a little stevia.

We can also consume, especially when it is not the season, the essential oil of grapefruit (specifying, when buying it, that it is for oral use). We will take a droplet every morning, mixed with a little honey or oil.

Watermelon:

Watermelon, because of its great content in water, is a very satiating food that will prevent us from overeating and is also a superb diuretic. More than 90% of its weight is water, and in addition, it only provides 20 calories per 100 grams.

In addition, it is rich in vitamin C, B vitamins, potassium and lycopene, a pigment that helps prevent cancer.

It is important that we do not eat it mixed with meals or as dessert since precisely its content in water and sugars will intervene negatively in digestion and will make us fatter. Yes, we recommend to eat it in fasting or between hours and alone, without mixing it with other foods, and it will be when we most notice its benefits.

We can eat it directly or beat it, with a splash of lemon, and without removing the seeds, which are also very beneficial.

Pear
Image source:Google image

Fruits of the forest:

The delicious fruits of the forest such as raspberries, blackberries or blueberries stand out for their high fiber content and their property of regulating sodium levels. But they also contain anthocyanins, components that encourage the assimilation of sugars and fats, so they become essential fruits to lose weight without sacrifices. To better benefit from these properties we recommend consuming them in the middle of the morning or mid-afternoon, ideally fresh, although we can also get lyophilized or jams or juices without sugar.

Apple:

The apple, considered by many as a boring fruit, is nevertheless one of the healthiest since it is recommended to eat one per day. If they are ecological we will also eat their skin, and in this way will help us to burn fats of our body thanks to the ursolic acid that it contains. In addition, it has high fiber content. We can eat it raw, baked or boiled with a little water and cinnamon.

Pear:

Pear is a fruit that contains two essential antioxidants to lose weight, catechins, and flavonoids, which fight the retention of fluids and also help us to eliminate toxins and fats from our body. We can dine exclusively pears for a week, eating evenly throughout the day, and we will quickly notice weight loss. We can also eat only pears and pear juice one day every two weeks.

Papaya:

Papaya is a delicious exotic fruit, high in fiber and water, and low in calories, which helps us to properly digest proteins. We recommend starting the day by eating a good piece of natural papaya or a smoothie, to which we will also add some of its seeds, which are an excellent remedy to combat intestinal parasites, which in many cases increase our appetite. It is also rich in vitamin C, folic acid, potassium, vitamin A, vitamin E and vitamin K.

5 healthy fruits for your diet

5 healthy fruits for your diet

A good diet should always include an adequate balance of fruits and vegetables, protein, carbohydrates and contemplate all the nutritional needs that your body has and that will greatly help you improve your quality of life. So, there are 5 healthy fruits given below.

So I propose to know these 5 healthy fruits for your diet, as they have many nutrients and healing properties, which make them fantastic and indispensable for a healthy diet.

Kiwi:

It has twice as much vitamin C as oranges, has more fiber than apples, and has much more potassium than bananas, all of which makes it one of the healthiest fruits against heart disease, respiratory diseases, strokes, and cancer.

In addition, kiwi helps reduce cholesterol, blood pressure, and oxidative stress and DNA damage. It helps the rejuvenation of cells, and in Chinese medicine is used to heal wounds and sores.

Cherries:

Besides being delicious, the benefits of cherries are several. Not only does it have antiviral and antibacterial properties, but cherries are foods that help prevent cancer and increase tumors. If you suffer from gout, cherries are healthy fruits whose anthocyanin levels will help you lower uric acid in the blood.

Also, the properties of cherries make them excellent allies to lower the risk of cardiovascular diseases and are an excellent food to relieve pain, acting as the natural anti-inflammatory. In Chinese medicine, cherries are used to combat rheumatism, arthritis, and anemia.

Guava
Image source:Google image

Guava:

It contains lycopene, an antioxidant present in more quantity than any other fruit, which makes it the most powerful to prevent cancer. It helps to unblock arteries, joint degeneration, and nervous system problems.

Recommended for people with prostate cancer, guava also prevents breast cancer and protects against heart disease. Contains vitamin C, and natural antioxidants.

To make matters worse, it has 60% more potassium than bananas, which helps protect against heart disease and strokes. It lowers cholesterol, triglycerides and blood pressure.

Bananas:

Bananas are very healthy fruits. They contain potassium and iron large amounts. It helps to lose weight and brain functions, which makes it a natural energizer that cannot miss a good diet.

Eating two bananas you gain energy like to play a football game or go running for an hour. It helps the production of hemoglobin so it is effective against anemia, and being low in sodium helps to control high blood pressure.

Recommended for pre-menstrual symptoms by containing B6 vitamins. It controls acidity, nerves, stress, ulcers and cerebrovascular brains.

Apple:

It prevents cholesterol and is recommended for patients with diabetes. Eliminates toxins from the liver, helps the immune system. It repairs tissues and contributes to the growth of muscles. It is very useful to combat anemia and ulcers.

It helps the growth of children and absorption of calcium and is involved in the nitrogen balance. Helps fight cholesterol. Increases mental capacity.

These are the 5 healthy fruits to include in your diet, essential to have a healthy life.

 

Diet: Tips for a good diet

Diet: Tips for a good diet

Good Diet : Many times we make the mistake of making a  good diet as a tremendous effort to lose weight for a special occasion (such as a wedding, a vacation, etc.) we will give you some tips for a good diet.

For a diet to succeed the diet has to be part of your lifestyle and even if you do not lose a lot of pounds in a short time, the important thing is that you gradually lose weight and keep you at your ideal weight.

In general, the habits of good diet that you must acquire are:

Spending more calories than you eat: You do not need to go crazy counting calories, but look for a consistent way to burn more calories like walking every day, running, going to dance classes, etc. besides taking care of your diet.

Eat low-fat foods: That is, avoid fried, processed foods, with butter or margarine.

More information

Avoiding sugar and soft drinks reduce the amount of sugar you put into coffee, buy low-sugar products.

Eat more fresh food: Fruits (and especially vegetables) have far fewer calories than prepared foods and are easier to digest. By including them in your food, you will feel full faster, you will consume much fewer calories than if you had filled with other foods like bread, ham, etc. and you will also be giving your body vitamins first hand.

Eat more fresh food
Image source:Google image

Pay attention to the size of the rations: To remember the size of the rations at each meal, you do not need to complicate everything by scales or meters, simply remember the following:

A portion of meat; maximum size of the palm of your hand (without the fingers). It can be replaced by other foods rich in proteins like tofu, chickpeas, etc.

A portion of carbohydrates (bread, pasta, rice, etc); must be the equivalent of 1 or maximum 2 handfuls.

Serving of fruits or vegetables; equivalent to 3 handfuls or until you feel satisfied.