3 KEYS FOR A GOOD DIET

1. Variety:

We must vary our food; we must eat to avoid any deficiencies.
There are seven major food groups classified according to their nutritional similarities:

- The protein foods such as meat, fish and eggs: animal protein, iron, vitamin B
- Milk and dairy products: animal protein, calcium, vitamin A in the fattest, Vitamin B.
- The grains and starches: slow carbohydrates (starch), vegetable protein, fiber, vitamin B.
- The fruit and vegetables: minerals, vitamin C, carotene and fiber.
- The fats (butter, margarine, oil): fat, vitamins A, D and E.
- The sweets: sugars.
- Drinks: water.

Take regular food in each of these categories is essential if you want to balance your food.

2. Moderation: (moderate what we eat)

• Eat in reasonable quantities so as not to accumulate unnecessarily burdensome. How do we want our body not to store anything if it manages more than it really needs? It’s mission impossible for it and it's more kilos to us.
• Try our best to allocate food intake throughout the day by avoiding, for example, eat less in the morning and overeating at night. In such cases, our body tends to store, which may be on our silhouette, and it's not what we want.
• Finally, divide your plate. For example: make a large place to fish, poultry and grain products like rice, pasta, semolina, dried and fresh vegetables and fruits.
• Try to minimize fat such as French fries, meats, fish and sweet alcohol, confectionery, snacks such as chocolate bars and all kinds of pastries and try to go to fast food occasionally.
• Eat a high protein dish per day, based on either meat, fish or eggs. This is the first nutritional category for the top.
• Eat a dairy at every meal, milk, cheese or yogurt.
• Try to eat at each meal a crudity such as raw vegetables, cheese, salad or a fruit.
• Eat a dish of cooked vegetables a day, afternoon or evening, alternating in the day with a plate of starches based on our lunch.
• Eat bread with every meal.
• Eat salt in moderation; this will reduce the risk of blood pressure problems and heart type ones.
• Eat a little butter on toast for breakfast and cooked vegetables. Use oil for cooking and seasoning in moderate quantities.
• Drink a lot of water.

3. Pleasure:

It is important not to neglect this aspect. Try whatever happens to have fun at your table and enjoy the taste of dishes. As our most enjoyable meal we take the time to eat, which is generally very beneficial to our organization.

TIPS FOR A HEALTHY LIFE

Here are some tips for a good health:

• Eat a variety of nutrient-rich foods. We need more than 40 different nutrients for good health. 
• Eat more fruits and vegetables. Statistics show that most people lack these important nutrients. 
• Try to maintain a healthy weight. Our ideal weight depends of our age, our gender, our size and heredity.
•  Eat meals regularly and do not run. - Most people eat for pleasure and nutrition. If you love foods rich in fat, salt or sugar, the key is moderating how much of these foods you eat, and be careful how often you eat them. 
• A reminder: the food is neither good nor bad. We eat the foods we love and choose other foods to ensure balance and variety that are vital to good health. We must make changes gradually, as there is no easy answer as super food to healthy food, you just be patient and take time to make changes.

NUTRITION AND PHYSICAL ACTIVITY

Contrary to what we might think in terms of nutrition, the world is not only confronted with problems of deficiency, but also to overeating responsible for most of non communicable diseases constantly increasing. It is characterized by the increase in overweight people who have a very high risk of developing diabetes, high blood pressure or heart disease. Lack of physical activity that increases in the population is an aggravating factor in this situation. In the eyes of most of us, obesity is a guarantee of good present life, but be warned it does not guarantee a good future life. Many people have too much weight for their height; apparently they eat more than necessary and not necessarily the right foods. They are not doing enough physical activity. A balanced diet can be healthy. An unbalanced diet can cause many problems. Every food we eat plays a distinct role in our body. There are some that provide energy (like rice), and others who protect us (fruits, vegetables), and others that allow the structure of the body (red and white meat, fish ...). By cooking, we bring the balance between these three groups (structure, protection and energy). We should be avoid all that is very fat, very sweet and very salty, or at least limit them. For people who have very high physical activity, it takes more than foods that provide energy by reducing other types of food. For obese people, there is no miracle, you have to eat in smaller quantities and make physical activity.