July 9


Healthy nutrition, what it includes and what to avoid

In this short guide we will show you some tips for a healthy and correct diet trying to understand how to behave at the table.

Check your weight and stay active at all times

Although, like everyone, you hate doing it, it is important to weigh yourself at least once a month and check your Body Mass Index (BMI) to make sure that it falls within the normal weight range. The BMI is an index that takes into account the weight of the individual in relation to his height. It is calculated by dividing the weight (in kg) by the square of the height (in meters).
There are many tables online that can help you in the classification of your weight.

For a healthy and balanced diet, consume more cereals, legumes, vegetables and fruit

Cereals, legumes, vegetables and fruit are extremely important foods since they bring carbohydrates (especially starch and fiber) but also vitamins, minerals and organic acids. Additionally, grains and legumes are also good sources of protein.
In addition to this, the consumption of an adequate amount of fruit and vegetables allows to reduce the energy density of the diet. This is not only because the fat content and overall caloric intake are limited but also because the satiating power of these foods is particularly high.
Therefore, for a healthy and correct diet, consume more portions of vegetables and fresh fruit every day.
Increase your consumption of fresh and dried legumes (chickpeas, beans, peas, broad beans and lentils).
Consume bread, pasta, rice and other grains regularly, preferably whole grains.

Choose quality fats and limit the quantity

Having a healthy and correct diet does not mean not consuming fat. To feel good, it is necessary to introduce a balanced quantity of fat with the diet, without becoming unbalanced either by excess or by defect. In addition, qualitatively fats can be very different. In fact, their chemical composition varies, and in particular that of fatty acids. The different quality of fats can have important effects on human nutrition and health. Finally, cholesterol is found in fats of animal origin. This cholesterol contained in food can contribute to causing an increase in blood cholesterol levels.
In other words, moderate the amount of fats and oils you use for seasoning and cooking; possibly use non-stick pans, foil or steam cooking.
Limit the consumption of seasoning fats of animal origin (butter, lard, lard, cream).
Prefer seasoning fats of vegetable origin, especially extra virgin olive oil.
Use seasoning fats preferably raw and avoid reusing cooked fats and oils.
Do not exceed the consumption of fried foods.
Eat fish more often, both fresh and frozen (2/3 times a week).
Prefer lean meats and eliminate visible fat.
Eat 2 eggs a week.
Preferably choose skimmed or semi-skimmed milk, which still maintains its calcium content.
All cheeses contain high amounts of fat: still choose the leaner ones or eat smaller portions.

Limit sugars, sweets, and sugary drinks

The sweet taste is linked to simple sugars: glucose, fructose, sucrose, maltose and lactose.
For a healthy and balanced diet, to satisfy the desire for a sweet taste it is preferable to consume baked goods rather than candies, bars, chocolate. This is because baked goods contain, in addition to simple sugars, also complex sugars (starch) and other nutrients. Instead the second group of foods contains mainly sucrose and fats.

For a healthy and correct diet, therefore, moderate the consumption of sweet foods and drinks during the day, in order not to exceed the amount of simple sugars allowed.
Among the desserts, you prefer traditional Italian baked goods, which contain less fat and sugar and more starch.
Use sweet products to spread on bread or rusks in controlled quantities (such as jams, fruit jams, honey and creams).
Limit your consumption of products that contain a lot of sucrose, and especially those that stick to your teeth, such as soft candies or nougat.

Drink plenty of water every day

Our body is mainly made up of water. In the newborn, water represents about 75% of the body weight. This percentage fraction decreases until adulthood, when it stabilizes at around 55-60% of body weight. In the elderly there is a further decrease in the amount of total body water, both as an absolute value and as a percentage fraction. The differences between the sexes are evident starting from adolescence. The woman, in fact, having a higher percentage of adipose tissue (poor in water), has a lower percentage of water.
Body water is essential for carrying out all physiological processes and biochemical reactions that take place in our body. Maintaining the right balance of our “water balance” (ratio between the “inputs” and “outputs” of water) is therefore essential to maintain a good state of health in the short, medium and long term.
Water contains no calories, and any short-term changes in body weight due to increased water loss or retention are deceptive and momentary.

This is why, for a healthy and correct diet, it is important to always indulge a sense of thirst. On the contrary, try to anticipate it by drinking enough, on average 1.5 – 2 liters of water per day (8 glasses).
Drink frequently and in small amounts. Drink slowly, especially if the water is cold: in fact, a sudden drop in the temperature of the stomach can create the conditions for dangerous congestion.

Water balance must be maintained by essentially drinking water, both tap and bottled water, both of which are safe and controlled. Remember that different drinks (such as orange soda, cola-type soft drinks, fruit juices, coffee, tea) as well as providing water also provide other substances that contain calories (for example simple sugars) or that are pharmacologically active (for example caffeine). These drinks should be used in moderation.

Use little salt

Another advice to follow for a healthy and correct diet is to reduce the amount of salt that is consumed daily.
In fact, an average consumption of salt below 6 g per day (1 teaspoon), corresponding to an intake of about 2.4 g of sodium, represents a good compromise between satisfying the taste and preventing the risks associated with sodium. .


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