Healthy food: a new alternative for consumption

Healthy food: a new alternative for consumption

 

 Healthy food: a new alternative for consumption

Healthy food is a key element in the development of people. Having a balanced diet brings many benefits, among them, it will help you stay healthy and strong in all stages of life. Although it is no secret to anyone that lack of time and long hours have led to the neglect of home-prepared foods, which has undoubtedly brought unfavorable consequences, currently Colombia has an obesity rate of 52% According to the Nutritional Health Survey, that is concerning as it includes children, youth and adults. More than half of Colombians are not following a healthy lifestyle, and their diet could be the biggest risk factor.

How to start eating healthy?

According to the latest study from the University of Illinois (United States), there is no better option to combat these figures than homemade food, as it is healthier due to the awareness that one has when preparing food. Although many people cannot access food at home due to different daily issues, it is sought to replace it adequately in food establishments. Restaurants are the central axis that supplies the need to eat many times, but how can they be adapted so that people eat healthily? It has been detected through studies at the University of Illinois that in restaurants that offer a full service, the dishes that are consumed are not healthy, as they generally have a high degree of calories and cholesterol. Although it is not a very large market niche, people are increasingly interested in consuming healthy food in their daily lives and that is where the restaurant sector plays a very important role, both in the preparation and in the selection of healthier ingredients. for your dishes.

What should a plate of healthy food contain?

People who want to take care of their diet, and eat healthy foods, opt for some of these options when they go to a restaurant. Chefs and business owners must bear in mind these aspects that will generate value for them, as they adapt to the nutritional needs of their customers.

A menu with alternatives such as cereals, tubers, vegetables, greens, green legumes, and eggs. Dishes and desserts with a reduction of refined sugar. Natural products, without additives and little processed. Fresh products. Letters with very well-prepared dishes, but with few calories. Food that is not fried.

Benefits of healthy food

Some advantages of healthy food seem obvious: reduce the risk of diseases such as obesity, diabetes, hypertension; lose weight or reduce the percentage of fat in the body. However, healthy and balanced eating contributes much more to our lifestyle: Sleep better: Harvard University studies have shown that sleep problems disappear if people eat healthily and eat at the right times. Save money: people who have a good diet spend 42% less on bills and different health expenses according to a Health Affairs study. Bad temper: Many people do not know that anger attacks are usually caused by an unhealthy diet, rich in bad or empty carbohydrates. These are mainly found in processed foods such as rice and white bread, desserts, and filled cookies, among others. It will improve your mood: eating healthy will make you get the micronutrients that are abundant in healthy foods such as omega-3s ( salmon and walnuts ), folic acid ( asparagus and lentils ) and vitamin B12 (tuna and milk), and magnesium (spinach and black beans). Something that will fuel your brain and noticeably improve your moods.

Optimism:

healthy diets usually include several foods rich in antioxidants, such as carrots, tomatoes, aubergines, olives, brown rice among others. Consuming them increases optimism, as revealed by a study published in the journal Psychosomatic Medicine, but above all, it reduces the level of stress in people.

Healthy food

Although there are a series of general recommendations regarding good eating habits, including the number of recommended meals, the daily routine includes responsibilities and commitments of all kinds (professional, personal, etc.) that on many occasions make it impossible to strictly follow these guidelines, which depend to a large extent on the hourly obligations of the day today. Other factors, such as culture and habits in the territorial or family sphere, can also compromise the exhaustive follow-up of all the recommendations on healthy practices related to eating. However, even if these guidelines cannot be fully adhered to, it is important to try to follow them as much as possible.  Consume fruits and vegetables: Although this has more to do with establishing two examples of healthy foods, it is important to make a habit of consuming fruits and vegetables, eat five meals a day: Experts recommend five, but different personal and professional responsibilities can make it difficult to fully adhere to this guideline. 

Eat small amounts: 

This will depend on the type of food since you will not eat the same for breakfast as for lunch. It is not about starving yourself, but about avoiding binges, since the metabolism works best with small amounts. Establish a regular schedule for meals: This measure will naturally promote self-control since the appetite will be regulated by the timing of meals and not the other way around.

Examples of healthy recipes

Choosing foods that are beneficial for your health does not have to be at odds with eating tasty. Here are a series of recipes that show that there is no contradiction between eating healthy and delicious:

Creamed spinach

Salmon Tartar: Salmon is one of the most fish rich in fatty acids omega 3, which help lower cholesterol and prevent and cardiovascular DISEASE. 

Chicken curry

White meats such as chicken or turkey are very rich in protein and have less saturated fat than other types of meats. 

Green bean and mushroom cream

Besides being rich in fiber, they contain vitamins A, B, C, and K, as well as magnesium, phosphorus, potassium, and calcium. 

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Its main value lies in its great contribution of fats, carbohydrates, and proteins, essential elements to obtain the necessary energy on a day-to-day basis. In addition, it is a low-calorie recipe, so it can also be included in any diet.