Diet gun

Regardless of someone’s dietary preferences and needs, there are some advice that help ensure that nutrition helps us have good health. You are what you eat.

Advice 1: Variety of foods in our diet. Variety helps us to receive all the necessary nutrients that the body needs. That is why fruits, vegetables, legumes, nuts, eggs, dairy products, fish, white and red meat should be included in our diet.

Advice 2: Fruits and vegetables should be consumed every day. Consuming 5 to 6 servings of fruits and vegetables (1.5 cups of vegetables and 3 fruits or 2 cups of vegetables and 2 fruits) daily is necessary so that the body can ensure the fiber, vitamins, minerals and trace elements it needs.

Advice 3: We must definitely eat fish 1 to 2 times a week. Fish is rich in protein, vitamins and minerals. In one, of two, meal that will contain fish, we should prefer salmon or sardines or tuna, which are rich in omega-3 fats and help reduce inflammation, improve heart health, reduce blood pressure and support brain function (improving cognitive function and reducing the risk of depression and anxiety).

Advice 4: We must try to use olive oil in salads and cooking, remove fat from meat, and choose foods with unsaturated fats, such as avocado and fish.

Advice 5: We must limit salt consumption. We do not add salt to food and replace it with spices and herbs, as its excessive use increases blood pressure.

Advice 6: We must limit refined sugar to a minimum. Its long-term use can cause health problems, such as diabetes, increased lipids resulting in a risk of heart disease, weight gain, obesity.

Advice 7: We can reduce alcohol consumption. Up to one glass (125 ml) of wine or one glass of beer (250 ml) per day for women and up to two for men.

Advice 8: We must consume water. 6 – 8 glasses of water daily are necessary. This amount can be increased when we are exposed to hot conditions.

Advice 9: We can try to consume a balanced breakfast that will help us keep our body active and strong in the first half of the day.

Advice 10: We do not skip meals. At least 5 meals a day (breakfast, lunch, dinner and 2 snacks in between (one before lunch and the other before dinner) are necessary for the body to maintain its homeostasis and energy.