To eat healthy tips

Often a person you might ask "what are the tips for healthy eating ", the power is a vital aspect in the life of each of us and eat healthy body ensures successful operation and the energies that allow us to cope with everyday life. With a few tips, quick and easy to put into practice, you can eat healthy and at the same time do not deprive yourself of the taste of our fine cuisine, because we must not forget that food is also a pleasure as well as a necessity.

These tips for healthy eating have a doubly beneficial purpose, on the one hand help to maintain or achieve a healthy body weight while on the other protect the health of the most common diseases going to strengthen the immune system and fighting the symptoms of hypertension, hypercholesterolemia, type 2 diabetes or gastrointestinal problems.
By following the 10 rules for eating healthy it will therefore be easy and pleasant to have a healthy diet:

• possible the types of foods that you decide to put on the table, to make sure that our body receives the widest range of nutrients as possible, since there is not a food or group of foods that contain all the nutrients that you need to eat healthy.

• Eating whole foods, grains, legumes, vegetables and fruits in abundance. Foods of this type are useful for their intake of vitamins and minerals, carbohydrates (starch and fiber) and protein (mainly grains and legumes). Eating healthy with a diet rich in vegetables, fruits, grains and legumes decreases the risk of developing common diseases such as gastrointestinal diseases or cardiovascular, and even some cancers, as well as ensuring a satisfying sense of satiety after a meal without he overdid it with calories.

• Drink a lot every day. Water accounts for 60% of our weight and is a key element to complete the reactions and metabolic processes essential for maintaining vital organism. Without water, then it can’t survive and it is important to constantly replenish that used or eliminated, to keep it the right water balance and minerals.

• Do not overdo it with sugar and sweets. Sugars are an invaluable and quick source for the body to get energy but only if it remains within the 10-15% of daily calories. However, this group of foods must be kept under control by those suffering from diabetes or intolerances (such as lactose) because it could cause unpleasant reactions.

• Limit fats. Healthy eating means getting the right amounts of all types of nutrients, so yes, even fats, which are very important for the formation of cell membranes, as an energy source and as a base to build essential molecules such as hormones. Obviously we must not exaggerate, a small daily amount will be more than enough, and it is good to learn how to choose them because they are not all the same (saturated, unsaturated, etc...) and although the calorie intake is the same, their use in the body and their effect on health varies greatly.

• Lower your salt intake. Most foods, especially processed or stored, have a high content of salt, so you would be advised not to add other and learn to flavor foods with spices; slowly we will get used to the taste of salty and you can better appreciate the flavors that every single food can give.

• Limit your consumption of alcohol. Within certain limits, the alcohol is well tolerated by the body but is basically a toxin, that is, in itself it is not a nutrient that can be used but only a compound that is metabolized in order to be eliminated as soon as possible so as not to create damage to 'body. Another problem associated to alcohol like molecule is in the fact that once metabolized compounds arising have a substantial caloric potential and are stored in our body in various forms helping to make us fat. Eating healthy does not just mean eating the right foods but also pay attention to the amount.

• Pay attention to food safety. Each of us is responsible for what you eat, so it is essential to read the product labels; in this way you can get to know them, to discriminate on the basis of quality and to our needs, to cook and to store them securely, and avoid unnecessary health risks.

• Stay active to keep your weight under control. Body weight is an indicator that tells us if the energy budget is balanced, that is, if the calories that we introduce with the diet are exactly the ones that we need, or if you have too many or too few. The daily calorie intake, therefore, depends on the purpose of the diet (remain constant, lose weight or gain muscle); but the important thing is to always eat healthy and carry out regular physical activity, improve the body's health and avoid unwanted fat deposits.

• Having an eye if you belong to a risk group; some people who find themselves in special situations such as illness, poor eating habits, pregnancy, lactation, menopause, or in a particular age group (children and elderly), not enough to eat healthy but will also supplement their diet with nutrients and to help improve their particular state.

With these few tips for eating healthy you can organize planning meals and shopping to get a correct and balanced diet in an easy and fast without sacrificing the pleasures of the table and even to the traditions of the cuisine of our country.