Take care of yourself, eat healthy

Eating well in joy and you can be aware of what you have on your plate is as important as the way you eat. Take the time to cook, eat and share a moment of relaxation are in fact all of which have a direct impact on our supply.

Eating healthy and varied The most effective way to ensure an adequate intake of energy and nutrients is to vary as much as possible and to combine, appropriately, the different foods. The main food groups that should be present in the daily diet to ensure a balanced diet are:

• fruits and vegetables : food fat-free and rich in vitamins, minerals and fiber. They have a protective role in the prevention of chronic diseases that appear in adulthood.They offer a wide variety of flavors, everything you need to combine health and satisfaction. They can be eaten in all ways: fresh, frozen, canned, cooked or raw. Or in the form of juices or fruit juices are 100% pure, smoothies, sauces (preferably without sugar added) and soups. Beware the "false friends", such as some types of fruit juice or flavored drinks, carbonated or those fruit nectars, all products that often contain lots of sugar and little fiber. A healthy diet includes at least five servings of fruits and vegetables every day. For "portion" means the equivalent of 80 grams or, for a more simple, the amount of fruit or raw vegetables that can be in the palm of a hand, or a half plate of cooked vegetables. Some examples: a medium-sized tomato, a handful of cherry tomatoes, a handful of green beans, a bowl of soup, 1 apple, 2 apricots, 4-5 strawberries, one banana, etc. It is important to remember that fruits and vegetables in season are often cheaper and tasty.

starchy foods : such as cereals, bread, pasta, potatoes, polenta are foods in a balanced diet should be consumed daily. They have a high energy value but does not contain high amounts of fat. Eating starchy foods is important because they contain complex carbohydrates that, unlike those of their simple sugary foods, provide energy that the body uses gradually. You can then eat these foods without fear of gaining weight as long as you use a light dressing and fat-free and to avoid taking the same time other foods that contain a high percentage of complex carbohydrates in the same meal. Limited use of pasta, bread and rice should be considered only in case of overweight or obesity.

Dairy : their main function is to provide calcium in a highly absorbable and usable by the body. This is essential for the construction of bone tissue and its maintenance, muscle contraction, blood clotting, etc. With regard to cheese, it is important to practice moderation and prefer fresh ones low in fat (such as cow's milk ricotta). The cheese should not be eaten at the end of the meal, but must be considered as a substitute of meat or fish. Beware the "false friends": although the cream and butter are made ​​from milk, should not be considered dairy products, but animal fats that need to limit consumption.

fish, meat and eggs : provide high-quality protein. Meat and fish also provide iron.The fish has then a protective effect due to the type of fat content (omega-3) which reduce the risk of cardiovascular disease. It is advisable to eat meat, fish or eggs, 1 or 2 times a day. As for the fish it is recommended to eat (both fresh and frozen) at least 2 times a week. It imported favor lean meats (chicken, turkey, beef and rabbit) limiting consumption of red meat and fat (pork, goose, duck). It is preferable to grilling, grilled or steamed, limiting the use of sauces high in fat. It is also healthy to limit the consumption of sausages and prefer lean meats, recalling that have a high salt content.

dressing fats : their consumption should be, giving preference to extra virgin olive oil and vegetable oils in general, limiting the use of animal fats like butter, lard and cream, which contain high amounts of saturated fat. Excessive consumption of fat increases the risk of overweight and the development of cardiovascular disease.Remember that the oils have a high energy value and that in addition to dressing fats, those that add during the preparation of a dish, there are other fats "hidden", is already present in the foods added during their manufacture.

In addition:

• we should not overuse salt , because excessive consumption promotes hypertension and cardiovascular disease. Therefore reduce the salt added to food during cooking is that before consumption, perhaps replacing it with spices and herbs.Also make sure the salt content in packaged foods.
• moderate the consumption of food and sweet drinks , because these foods are high in fat and sugar, are high calorie and, when consumed in excess, can make you fat and lead to diabetes. If you like to finish your meal on a sweet note, take a fruit or do you prefer the homemade desserts, provided prepared with vegetable fats and in moderation
• Drinking water in large amounts , because our body is composed of more than 60% water, but every day we lose a part through sweat, urine, breathing. We then need to compensate for these losses (about 2.5 liters per day) to maintain balance in the body. Do not wait until you are thirsty to drink when you feel the sensation of thirst, our body is already short of water. This is important especially in hot weather, especially for children and the elderly. If you have difficulty drinking plain water, prepared an herbal tea or an infusion. Spices or water with some mint leaves, lemon juice or a slice of orange
• follow the Mediterranean diet , because it is an effective tool to reduce cardiovascular risk thanks to the action on atherosclerosis, and because it protects against the development of cancers of the stomach and colon

"Variations" on
If "healthy eating" makes you think of all the foods you can not eat, try to re-frame the problem thinking about all the new foods that you can try. Start with some exotic fruit, try to create healthier versions of dishes that departing are not (for example by cooking baked dishes that usually are fried), add some natural flavor to dishes that seem bland (for example, a little ' rosemary vegetables steamed or grilled).

Remember that you do not need to give up their favorite foods. Healthy eating is about balance. You can eat all the food, even if caloric, fat and sugar. The important thing is to eat them once in a while, in smaller quantities, to balance them with healthy food, and with a little 'more than exercise. What is essential is to build their own meals in a balanced way and not to fast. For example, if on occasion you overdo it a bit ', you can compensate with lighter meals in the days following. Finally, avoid diets "do it yourself" and ask your doctor for some advice on how to eat better. Remember that today we no longer speak of diets, but lines of proper nutrition and healthy lifestyles.

The importance of meals Nutritionists recommend to make three meals a day: breakfast, lunch, dinner. To these you can add a snack, recommended especially for children, elderly or simply when you are hungry.
The meals punctuate our day and give the body of the landmarks that help us to better regulate food intake. Hence the importance of not skipping meals: in fact, skipping one the body will tend to bounce back at the next meal and eat more to prevent a possible stimulus of hunger.

Also the time required to consume the meal is important. In fact, our brain needs time to receive signals from the stomach, those signals that allow them to understand that we are actually eating. It says they have to spend about 20 minutes before you get to feel that we have eaten enough.

So, take time to make a real break is not only helpful to their nutritional balance, a way to insert moments of relaxation and peace of mind. Together with family or friends for a meal, put in a position to appreciate more what we eat. From an early age, the meal is a key moment to assimilate healthy eating habits, hygiene standards and rules of social life.