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Healthy eating - a detailed guide for beginners

The foods you eat have great effects on your health and quality of life.

confusion

Although eating healthy can be quite simple, the increase in "diets" popular trends and diet has caused.

Indeed, these trends often distract from the basic principles of nutrition that are more important.

This is a detailed guide for beginners to healthy eating, based on the latest science of nutrition.

Why should you eat healthy?

Research continues to link serious illnesses to poor diet ( 1 2 ).

For example, eating healthy can drastically reduce your chances of developing heart disease and cancer, leading causes of death worldwide ( 3 4 , 5 ).

A good diet can improve all aspects of life, brain function physical performance. In fact, food affects all cells and organs ( 6 7 8 9 ).

If you participate in exercise or sports, there is no doubt that a healthy diet will help you get better results ( 10 ).

Conclusion :. From disease risk for brain function and physical performance, a healthy diet is vital for all aspects of life

The calories and energy balance Explanation

in recent years, the importance of calories has been pushed aside.

While calorie count is not always necessary, the total caloric intake continues to play a key role in weight control and health ( 11 12 ).

If you put more calories than you burn, it is stored as a new muscle or fat body . If fewer calories than you burn each day are consumed, he weight loss .

If you want to lose weight, you should create some sort of calorie deficit ( 13 ).

Conversely, if you are trying to gain weight and increase muscle mass, then you need to eat more than your body.

Conclusion :. Calories and energy balance are important, regardless of the composition of their diet

The Understanding macronutrients

The three macronutrients They are carbohydrates (carbohydrates), fats and protein .

These nutrients are needed

in relatively large amounts. They provide calories and have different functions in the body.

Here are some common foods within each group of macronutrients:

• Carbohydrates: 4 calories per gram. All starchy foods like bread, pasta and potatoes . It also includes fruit legumes , juice, Sugar and some dairy products.
• Protein: 4 calories per gram. The main sources are meat and fish , dairy, eggs, legumes and vegetarian alternatives like tofu .
• Fat: 9 calories per gram. The main sources are nuts, seeds, oils, butter cheese , fatty fish and fatty meats.

How much of each macronutrient you should eat depends on your lifestyle and goals, as well as your personal preferences.

Conclusion: The macronutrients are the three main nutrients needed in large amounts .: carbohydrates, fats and proteins

micronutrients Understanding

micronutrients are vitamins and minerals that are required in smaller doses.

Some of the most common micronutrients should know about are:

• Magnesium :. plays a role in more than 600 cellular processes, including energy production, nervous system function and muscle contraction ( 14 )
• Potassium :. This mineral is important for controlling blood pressure, fluid balance and function of muscles and nerves ( 15 )
• Iron :. Primarily known for carrying oxygen in the blood, iron also has many other benefits, such as improved immune function and brain ( 16 )
• Calcium An important structural component of bones and teeth, and also a key mineral for the heart, muscles and nervous system ( 17 18 ).
• All vitamins :. vitamins, vitamin K, play an important role in every organ and cell in your body

All vitamins and minerals are "essential" nutrients, which means that you must be obtained from the diet in order to survive.

The daily requirement of each micronutrient varies among individuals. If you eat a diet of real food including plants and animals, then you should get all the micronutrients your body needs, without taking a supplement.

Conclusion :. Micronutrients are vitamins and minerals that play a key role in their cells and organs

Eating whole foods is important

should try to eat whole foods at least 80-90% of the time.

The term "whole foods" generally describes natural, unprocessed foods containing only one ingredient.

If the product looks like it was made in a factory, then it probably is not a complete food.

Whole foods tend to be rich in nutrients and have a lower energy density. This means they have fewer calories and more nutrients per serving than processed foods.

In contrast, many processed foods have little nutritional value and are often referred to as "empty" calories. You eat in large quantities is linked to obesity and other diseases.

Conclusion :. Base your diet on whole foods is a very effective but simple strategy to improve health and lose weight

Food to eat

Try to base your diet around these healthy food groups:

• Vegetables: this must play a key role in most meals. They are low in calories but full of important micronutrients and fiber .
• : Fruits. A naturally sweet fruits provide micronutrients and antioxidants that can help improve health ( 19 )
• Meat and fish: meat and fish are the main sources of protein throughout evolution. They are a staple in the human diet, although vegetarian and vegan diets have become popular as well.
• Nuts and seeds :. This is one of the best sources of fat available and also contain important micronutrients
• Eggs: Considered one of the healthiest foods on the planet, whole eggs pack a powerful combination of protein, beneficial fats and micronutrients ( 20 ).
• Dairy products :. Dairy products like yogurt and milk are convenient sources, low cost protein and calcium
• healthy starches: For those who are not in a diet low carb , whole food starchy foods like potatoes, quinoa and Ezekiel bread are healthy and nutritious.
• beans and legumes :. These are great sources of fiber, protein and micronutrients
• Beverages :. Water should offset most of fluid intake, plus drinks like coffee and tea
• Herbs and spices :. These are often very rich in nutrients and beneficial plant compounds

For a longer list, here's an article 50 super healthy foods .

Conclusion: Base your diet on these foods and healthy ingredients whole. They will provide all the nutrients your body needs.

Foods Most of the time should be avoided

Following the advice in this article, which naturally reduce food intake little healthy.

No food should be eradicated forever, but some foods should be limited or saved for special occasions.

These include:

• Products sugar-based: The high-sugar foods, drinks, especially sugar, are linked to obesity and type 2 diabetes ( 21 22 23 ).
• Trans fats: Also known as partially hydrogenated fats trans fats have been linked to serious illnesses such as heart disease ( 24 25 ).
• Refined carbohydrates: Foods that are high in refined carbohydrates such as white bread, are linked to overeating, obesity and metabolic diseases ( 26 , 27 , 28 ).
• Vegetable oils: While many people believe that these are healthy, vegetable oils can disrupt omega 6-a-3 balance your body , which can cause problems ( 29 30 ).
• processed low-fat products: Often disguised as healthy alternatives low-fat products usually contain a lot of sugar to improve taste
.

Conclusion :. Although no food is strictly off limits, overeating certain foods can increase the risk of disease and cause weight gain

Why is it important to the control portion

Your calorie intake is a key factor in weight control and health.

By controlling portions, which are more likely to avoid consuming too many calories.

While whole foods are definitely much harder to overeat processed foods, they can still be consumed in excess.

If you are overweight or trying to lose body fat, it is particularly important to control your portion size.

There are many simple strategies to control portion size.

For example, you can use smaller plates and have a smaller than normal first portion, and then wait 20 minutes before returning for more.

Another popular method is to measure portion size hand. An example would limit food most people to part 1 fist-sized carbohydrates, protein palms 1-2 and 1-2 thumb-sized portions of healthy fats.

more calorie-dense foods such as cheese, nuts and fatty meats are healthy, but be sure to pay attention to portion sizes when you eat them.

Conclusion :. be aware of portion sizes and total intake of food or calories, especially if you are overweight or trying to lose fat

how to adapt their diet to their objectives

first, assess your calorie needs based on factors such as their activity levels and weight goals.

In short, if you want to lose weight, you should eat less than you burn. If you want to gain weight, you must consume more calories than you burn.

Here is a calorie calculator indicating how much to eat, and here is 5 web sites and free applications that help you keep track of calories and nutrients.

If you do not like counting calories, simply apply the rules discussed above, such as portion size surveillance and focuses on whole foods.

If you have some deficiency or is at risk of developing one, you may want to adapt your diet to account for this. For example, vegetarians or people who eliminate certain food groups are at greater risk of exclusion of some nutrients.

In general, you should consume food of various types and colors to ensure you get plenty of all macro and micronutrients.

While many debate whether low-carb or low fat diets are better, the truth is that it depends on the person.

Based on research, athletes and those looking to lose weight should consider increasing their protein intake. In addition, a low carbohydrate diet can do wonders for some people trying to lose weight or treat type 2 diabetes ( 31 32 ).

Conclusion :. Consider your total calorie intake and adjust your diet based on their own needs and objectives

How to make healthy food sustainable

Here's a great rule to live by: If you can not see yourself on this diet in one, two or three years, then it is not right for you

too often, people are subjected to extreme diets that you can not. maintain, which means they never actually develop long-term healthy eating habits.

There are some statistics that show weight gain frightening that most people regain all the weight they lost soon after attempting a weight loss diet ( 33 ).

As always, balance is the key. Unless you have a specific disease or dietary requirement, no food has to be off limits forever. To completely eliminate certain foods can actually increase and decrease cravings for long-term success.

Basing 90% of their diet in whole foods and eating smaller portions you can enjoy sweets but sometimes still achieve excellent health.

This is a much healthier to do the opposite and eat processed foods 90% and only 10% of whole foods as many people do approach.

Conclusion: Create a healthy diet that you can enjoy and stick with for the long term. If you want unhealthy food, save for an occasional treat.

Consider these supplements

As its name suggests, supplements are intended to be used plus for a diet healthy.

Including plenty of nutrient-rich foods in your diet should help reverse deficiencies and meet all your daily needs.

However, some well-researched supplements have proven useful in some cases.

One example is vitamin D , which is obtained naturally from sunlight and foods such as oily fish. Most people have low or deficient ( 34 ).

supplements such as magnesium, zinc and omega-3 may provide additional benefits if you do not get enough of them from your diet ( 14 35 , 36 ).

Other supplements can be used to improve athletic performance. Creatine whey protein and beta-alanine all have a lot of research supporting its use ( 37 38 , 39 ).

In a perfect world, your diet may be full of nutrient-rich foods, without supplements. However, this is not always achievable in the real world.

If you are already making a constant effort to improve your diet, supplements can help make your health a step further.

Conclusion: The best way to get most of their nutrients from whole foods is. However, some supplements can be useful too.

combine good nutrition with other healthy habits

Nutrition is not the only thing that matters for optimal health.

After a healthy diet exercise can give you an even bigger health boost.

is also crucial to get good sleep . Research shows that sleep is as important as nutrition for disease risk and weight control ( 40 41 ).

Hydrate and water consumption are also important. Drink when you are thirsty and stay well hydrated throughout the day.

Finally, try to minimize stress. Long-term stress is linked to many health problems.

Conclusion: Optimal health goes far beyond nutrition. Exercise, sleep and minimize stress is also crucial.

Take Home Message

The strategies described above will improve dramatically diet .

They also improve your health, reduce the risk of disease and help you lose weight.

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