Diet gun

A healthy diet provides all the nutrients in the amounts our body needs to stay healthy and feel well.

Many times it is not easy to follow a specific nutritional program that is personally made for us. During this period, we can follow 10 tips to eat as healthily as possible.

1. We consume as much lean animal protein as possible up to 3 times a week (1 time red meat, 1 time chicken or other poultry and 1 time fish) and lean dairy products on the other days. The proteins contained in these foods will give us the elements that make up our skeletal muscles, body organs, our skin and will help with the much-needed hormones that the body synthesizes from them.

2. We consume 3 fruits a day, so that we receive vitamins and minerals, as well as antioxidants that help the body.

3. We consume 2 cups of vegetables a day, so that we get the antioxidants and fiber necessary for the body.

4. We consume whole grains that are rich in fiber, B vitamins and have a low glycemic index, helping the body function properly and inexpensively (using insulin more intelligently).

5. We use olive oil and not seed oils, which is rich in vitamin E, monounsaturated fatty acids and antioxidants, helping the health of the stomach, intestines and cardiovascular system.

6. Avoid fried or processed foods, although they are tasty, they are high-calorie foods, they create a feeling of bloating and are not at all healthy.

7. Limit sweets to two per week. Sweets provide us with calories but no other nutrients.

8. We consume alcohol up to 2 units per day for men and up to 1 unit per day for women (1 unit of alcohol is 125ml of wine or 330ml of beer or 40-50ml of vodka, whiskey or similar drinks).

9. If we drink coffee, we consume up to 2 coffees per day, without much sugar, and we limit salt in our daily meals.

10. We consume an average of 2 liters of water per day or more if we exercise or live in a hot environment.


In times when we cannot adhere to a specific dietary plan, which means we may consume larger amounts of food than we should, it is very healthy to do some form of exercise such as walking, running, and anything we can do to increase our body’s activity, improving our physical condition, our strength, our self-confidence, and our mental health.