The effects of a healthy diet are reflected in your appearance, your health and of course how you feel.
Thinking about eating a balanced and healthy diet does not have to overwhelm you, it is a complicated zero formula: more vegetables, fruits and vegetables, legumes, seeds, grains; consumption of lean proteins, fish, chicken, low-fat dairy; and eat good fats, such as avocado olive oil and walnuts.
Let go of processed foods, added sugars, sodium, and bad fats. Simply put, eat more of the good and say goodbye to the bad.
Healthy Eating Plate
The Healthy Eating Plate, created by nutrition experts at the Harvard School of Public Health, is a guide to creating balanced meals:
½ plate of fruits and vegetables (color and variety); ¼ plate with whole grains, such as quinoa, oatmeal, or brown rice; ¼ plate with protein, such as fish, chicken, legumes; consume of healthy fats and drink water, coffee or tea, limit milk to one or two servings a day.
5 benefits of eating healthy:
You will lose weight
Some fad diets are unhealthy and do not provide all the nutrients the body needs. Most people soon tire of following them and regain the weight they lost.
Eating more fruits, vegetables, and low-fat dairy products is linked to weight loss and weight maintenance, according to a review published in the Journal of the Academy of Nutrition and Dietetics.
One of the best diets according to specialists is Mediterranean diet, number one for three consecutive years in the US News and World Report focuses on eating less red meat, sugar and saturated fat, while incorporating more products, nuts and whole grains in your daily regimen.
You strengthen your intestinal health
The health of your gut is linked to many ailments, including obesity, type 2 diabetes, and immune health. Depending on what we eat, we can favor “good” or “bad” bacteria that cause disease.
Functions of good bacteria in the intestinal microbiota:
- They help digest part of our food, metabolize nutrients and medications
- Help the immune system to prevent invasion of infectious bacteria and viruses
Some Foods that decrease diversity in your gut include sugar-sweetened beverages, bread, and salty snacks. Foods that increase beneficial bacteria in your gut include prebiotics and foods with fiber.
The first thing you will start to notice is less inflammation and constipation.
You improve your mood
Food also has an effect on your mood. For example, low levels of omega-3 fatty acids, vitamin B12, folate (vitamin B9), and vitamin D are linked to higher levels of depression, according to a September 2019 review in Antioxidants.
Also, did you know that there are foods that naturally make you happy?
The bananas they favor good mood and memory. They contain tryptophan, an amino acid that can help preserve memory, increase a person’s ability to learn and remember things, and regulate mood.
The chocolate. Theobromine is one of the compounds responsible for that, when taking cocoa, we feel that feeling of enthusiasm, animation or happiness. Choosing dark chocolate and eating moderate amounts can offer the greatest health benefits, advises the Harvard School of Public Health.
Chile. Chili helps to increase serotonin levels in the brain, called the happy chemical, because it contributes to well-being and happiness. The spicier the chili, the better the feeling of well-being it causes.
Coffee. A moderate caffeine intake has been associated with a lower risk of depression and suicide, as reported in a meta-analysis conducted by the Qingdao University Medical College of China.
Improve your heart health
A low sodium diet takes care of your heart. Sodium causes increased blood pressure and increases the risk of cardiovascular disease (CVD), stroke, and heart attack.
Eating good fats instead of saturated fats lowers “bad” LDL cholesterol and improves the ratio of total cholesterol to “good” HDL cholesterol, reducing the risk of heart disease.
Avoiding refined carbohydrates also benefits your heart since these affect the levels of insulin and sugar in the blood causing weight gain and diseases.
Your skin looks better
The production of collagen decreases as we age. Collagen is a protein that gives you elasticity to the skin and what is necessary for wound healing. Increasing your consumption of foods with vitamin C and proteins favors the production of this protein.
In addition, increasing the consumption of fruits and vegetables rich in antioxidants helps to protect the skin against exposure to UV rays, to protect cells against the damage of free radicals prevent premature aging and decrease inflammation in the body.
Among the variety of fruits with great antioxidant capacity are strawberries and blueberries due to their content of anthocyanins, polyphenols and vitamin C.