Principles of a healthy, balanced diet.
Healthy diet along with regular physical activity and good psychological  condition are the three pillars that support a person's well-being. When it comes to diet, what and how much we eat makes a lot of difference on a long term basis.
Since the end of World War II dietary habits have undergone a huge change in the developed countries. The caloric intake has increased by 68% and people eat far more carbohydrates and fats but nearly just one third of the amounts of fiber they used to eat in the past. The likelihood of hunger or famine seems to be gone for ever for the Western World. The surplus, the variety and the availability in low prices of food are unprecedented.
Despite of this situation, many of us do not feed ourselves properly. We eat a lot or perhaps too much food but we are far away from a healthy diet. Experts wave a red flag, while the incidence of medical conditions, such as diabetes, obesity, high blood pressure, coronary heart disease and colon cancer, is soaring. Although more than one causative factor may be involved in the majority of the above health problems, incorrect diet plays a prominent key role for the development of them.
Contrary to a common misconception, healthy, balanced diet does not mean that we have to deprive ourselves from particular groups of foods or beverages. Everything is allowed, providing it is eaten or drunk in moderation. A proper diet must include the widest possible range of foods and be balanced. We will try to give some simple guidelines below hoping they will help you to follow a healthy diet.
 Do home cooking as often as possible, using fresh vegetables, legumes, fish, meat, olive oil and other ingredients.  It is time consuming but it is worthy. No pre-made, frozen or canned preparation can be as healthy as a meal you have cooked at your kitchen. Besides that, ready-made foods may contain excessive amounts of sugar, hydrogenated oils, salt and preservatives.
Avoid eating in fast food restaurants more often than once a month. Remember the incidence of obesity is increasing, according to the rate of fast food restaurant chains expansion. Despite fast foods producers claim they have done a lot of changes, their preparations still contain high amounts of fat, salt and sugar.
Use your frying pan as little as possible. Bake, roast or broil your food instead. Fried food absorbs plenty of oil and increases caloric intake. Moreover, during deep frying trans fatty acids are formed. In any case, if you fry, use vegetable oils, such as corn, sunflower or olive oil and do not use it more than twice.
Try to include adequate amounts of fiber in your meals. This is very important, because fiber can reduce the risk for colon cancer and contributes to good control of blood glucose level and proper function of the intestine. Furthermore, fiber gives the sense of fullness and prevents excessive eating.
Try not to eat meat more than once a day. Fish and poultry are less fattening and are recommended rather than the so-called red meat, such as pork, beef and lamb.
Eat processed meats as rarely as possible. There is no doubt they are very tasty but usually, they contain plenty of salt and saturated fats.
We have just mentioned salt. Try to eat as less of that as possible, because increased intake of salt is one of the most common causes of high blood pressure. Flavor intensifiers contain high amounts of salt.
Include one or a couple of spoonfuls of olive oil in your daily diet. For instance, you can use olive oil in your salads rather than other oils. Olive oil is well known for its antioxidant and anticancer properties.
Try to include some garlic in your diet, although its odor is annoying. Of course, you can find odorless food supplements available in the market. Garlic can prevent atherosclerosis and improve cardiovascular health by lowering cholesterol and triglyceride in the blood. However, in people taking warfarin medications or aspirin on a regular basis, garlic should be avoided, because it can increase the risk for excessive bleeding.
Drink one or two glasses of red wine on a daily basis. It is broadly acknowledged that red wine has antioxidant properties and can contribute to prevention of cardiovascular disease, providing it is drunk in moderation.
Do not eat more than four eggs per week. Although they are a good source of essential amino acids and low in saturated fats, eggs are very high in cholesterol.
Prefer to eat compete protein foods, without taking too much fat. Skinless poultry, fish, lean pork and beef and low-fat dairy products are the best sources for that.
If you present a predisposition to formation of urine stones, try to drink about two liters (4.23 pints) of water. This will be very helpful for your kidneys and prevent any problems. Apart from that, try not to eat very often foods with high oxalic content.
Choose fresh fruit for deserts rather than cookies, cakes, ice-cream or pudding.
Prefer natural squashes and avoid soft, fizzy drinks, since the latest increase the unnecessary caloric intake.
If possible, spread the necessary daily amount of food in four or six meals and eat half the quantity you need to get full.
Use dietary supplementation, if you feel you need it.
Try to remember that daily caloric intake must be obtained from proteins by 15-20%, from sugars by 50-60% and from fats by 25%. |
