Photo: Balanced diet / Courtesy World Health Organization (WHO).
15 practical tips for a healthy diet
Diabetes, obesity, heart disease, cancer or chronic problems can appear without proper nutrition.
Excess salt or sugar, drinking too much alcohol or consuming industrially produced trans fats too frequently can cause many health problems.
‘Diabetes’, ‘obesity’, ‘heart disease’, different types of ‘cancer’, increased ‘blood pressure’, ‘liver damage’ or ‘chronic problems’, can be triggered by an unhealthy diet. This, added to variables such as age, lack of ‘physical activity’ or ‘alcoholism’ have a considerable influence.
For this reason, trying fresh, nutritious and balanced foods are key to general well-being and the proper functioning of the body. It is not about suppressing or stopping eating, but about moderating and balancing the products that are commonly consumed.
The ‘World Health Organization’ recommends some tips for a healthy diet:
1-Mix basic foods such as cereals, carbohydrates, legumes, proteins, fresh fruits and vegetables.
2-Steam or boil instead of frying.
3-Choose whole grains such as corn, oats, wheat and unprocessed rice, rich in fiber, because they give greater satiety and less anxiety to eat.
4-Eat fresh vegetables and fruits or nuts without salt.
5-Remove visible fat from meat.
6-Consume salt in moderation, reduce the use of strong sauces and seasonings.
7-Choose canned that do not contain salt or added sugars.
8-Choose processed products that have lower sodium content.
9-Reduce the use of fats and oils based on butter or lard.
10-Use healthy soybean, canola, corn, safflower or sunflower oils.
11-Eat white meat like chicken and fish, they have less fat than red meat.
12-Limit the consumption of processed meats.
13-Avoid foods that contain industrially produced trans fats. According to the WHO “they are the most dangerous to health. A diet high in this type of fat has been found to increase the risk of heart disease by almost 30%.
14-Moderate the consumption of sweets and sugary soft drinks, such as sodas, fruit juices, powdered concentrates, flavored liquids, energy drinks, bottled tea or coffee.
15-Reduce the consumption of alcoholic beverages.
Article by:
Jackeline Gonzalez L.
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