Regardless of the time of year, we must not forget the importance of eating healthily and maintaining a balanced diet for our body. However, many people mistakenly associate maintaining a good diet with eating very little food or drastically reducing their intake.

A balanced diet is one that provides all the nutrients our body needs for optimal functioning, incorporating the right foods in the appropriate amounts. This is directly associated with numerous benefits for our health, helping to reduce the likelihood of developing certain diseases and promoting a healthy lifestyle.

HOW TO FOLLOW A BALANCED DIET?

To follow a balanced diet, it is important to consider each person's specific characteristics, such as age, gender, lifestyle, and the amount of daily or weekly exercise they perform.

Although each person's needs may differ, a balanced diet follows the principles of healthy eating, which are mainly based on the consumption of fruits, vegetables, legumes, cereals, and nuts, while reducing the intake of ultra-processed, high-calorie foods containing excessive amounts of sugar, salt, and unhealthy fats.

At the beginning of 2021, the WHO had already sent a message to governments encouraging them to promote healthy eating in all public institutions, such as schools, nurseries, elderly care homes, hospitals, prisons, and public sector cafeterias.

To start following a balanced diet, it is necessary to make lifestyle changes, gradually introducing vegetables into every meal and consuming seasonal fruits.

THE BENEFITS OF EATING HEALTHILY

Eating healthily provides a wide range of benefits for our body and our daily lives. Below are the main reasons why following a healthy diet is important.

Strengthens your immune system
A healthy diet helps strengthen the immune system against viruses and bacteria, reducing the risk of infections and helping prevent colds.

Prevents osteoporosis
The consumption of dairy products, fish, fruits, and vegetables, along with controlling salt intake, contributes to maintaining strong bones.

Regulates intestinal transit
Foods rich in probiotics, such as fruits, vegetables, and dairy products, support the beneficial bacteria in the digestive tract. Whenever possible, avoid consuming fatty and fried foods.

Improves your mood
Certain foods contribute to the production of hormones such as endorphins and serotonin, which have a direct impact on our mood and overall wellbeing.

Reduces stress
Certain foods, such as oranges containing vitamin C or salmon rich in omega-3 fatty acids, can help regulate the production of hormones such as cortisol and adrenaline, which are associated with stress responses.

Prevents eye problems
Some of the most common eye conditions, such as cataracts and vision degeneration, can be prevented by consuming foods rich in antioxidants.

Weight control or weight loss
Maintaining or reducing weight is essential, especially for people who are overweight, as it helps reduce the risk of suffering from heart disease, diabetes, reduced bone density, and an increased likelihood of developing certain types of cancer.

RECOMMENDATIONS FOR A BALANCED DIET

The basic principles of healthy eating established and recommended by the WHO are:

• Limit sodium intake and ensure that the salt consumed is iodised.

• Limit the consumption of free sugars.

• Prioritise the consumption of unsaturated fats over saturated fats.

• Eliminate industrially produced trans fats.

• Increase the consumption of whole grains, vegetables, fruits, legumes, and nuts.

THE BENEFITS OF EATING HEALTHILY: A BETTER QUALITY OF LIFE

Combining a balanced diet with moderate physical exercise is ideal for significantly improving quality of life.

Seeking advice from specialists can be an excellent option when starting new lifestyle habits and receiving guidance on how to incorporate healthy foods into our daily routine.