The word "diet" understood as weight loss regime, has received nowadays a more complex meaning. Today it represents our nutritional style which allows us to have more energy and to maintain better health in order to live a better quality of life.
If you have diabetes or a body mass higher than the normal, the loss of several kilograms by reducing the food portions and lowering the number of calories should be done in parallel with the choice of an appropriate menu. This meal should not deprive the body of essential nutrients.
In order to build a healthy diet, ask for the advice of a nutritionist or become more informed of the content of the food you are consuming and its consequence on the body. Here are some examples:
Fats: not all fats are harmful to the body; hydrogenated or saturated fats can increase the level of cholesterol, but mono fats, polyunsaturated and omega-3 acids are beneficial and welcomed to our diet.
Carbohydrates: such as glucose, fructose, starch, etc. are sugars. There are beneficial carbohydrates (found in beans, green vegetables, whole grains), which the brain and the body needs daily. The latest trends of diets based on low carbohydrates led not only to the elimination of the less beneficial carbohydrates, but also to the elimination of necessary carbohydrates.
Sugar: milk and fruits contain sugar, and many vitamins and minerals as well, unlike refined sugar, of which all nutrients have been removed. Natural sugars in small quantities are healthy. However exaggerated consumption contributes to the excess of calories and weight gain.
Important foods for him
A healthy diet for both men and women involves daily consumption of fruits, vegetables, and greens, grains, avoiding the excessive fat intake and monitoring calories. However, here are specific foods that men need to include in their diets for a long term health.
Fish
The fish is an important source of protein, which helps muscle formation and maintenance of health. Omega 3 fatty acids are good for the heart, blood circulation and immune system, reducing the risk of prostate cancer. Omega 3 can be found in salmon, sardines, tuna, mackerel and herring. It is advisable to consume 2 servings of fish a week.
Tomatoes
Tomatoes are rich in lycopene, vitamin C and vitamin E - powerful antioxidants that may play a role in the protection against prostate cancer and heart disease. It seems that every day researchers discover more and more health benefits of tomatoes. Adding tomatoes and tomato products to your favorite food, you will discover a delicious way to improve your diet.
Nuts and seeds
They may be small, but nuts and seeds are an important source of nutrients, vital to the health of men thanks to magnesium, potassium and even protein. Almonds contain vitamin E that protects the heart; pumpkin and sesame seeds are a good source of magnesium, which have an important role in regulating blood pressure. Nuts are also an efficient source of Omega 3. However, you should not consume seed in excess because they are a concentrated source of calories and fat. A small handful of nuts or seeds is enough.
Green vegetables and green herbs
Surely you will not gain muscles by eating spinach, but greens and vegetables with green leaves are an important source of antioxidants such as beta carotene and lutein which help you protect your eyes, especially when aging. Through their antioxidant action, phytonutrients bring health benefits, especially in major diseases such as heart conditions and cancer.
Citrics and berries
Both are sources of antioxidants and help the immune system. They also protect the sight and maintain a correct functioning of the brain. Add some blueberries in your cereal or yogurt and eat a slice of red grapefruit as your afternoon snack.
Soy
25 g of soy protein consumed daily, included in a low saturated fat diet, can reduce the risk of heart disease. Moreover, soy protects the prostate, reducing the risk of prostate cancer.
Important foods for her
Women should focus on a diet rich in antioxidants foods such as vitamins A, C and E, minerals such as calcium, potassium and iron and omega 3 fatty acids. A diet rich in antioxidants will help you keep your health and fight against diseases such as cancer and heart disease.
It is also important for women of all ages to maintain a healthy body mass. You will be able to keep a balanced body mass index if your diet consists of products such as fruits, vegetables and greens and grain protein.
Fruits, vegetables and greens
Antioxidants such as lycopene and beta carotene found in fruits, red and orange vegetables may help fight against certain cancers and improve the functioning of the brain. Fruits, vegetables and greens such as spinach and broccoli can help protect your eyes and are a good source of folic acid, an essential nutrient for women. Blue vegetables and fruits, such as berries will help you protect the brain. White onion as well as garlic help protect the heart. Fruits, vegetables and greens are also a good source of potassium. You can add one portion of fruit and vegetables to your daily diet by adding some carrots in your lunch, some tomato sauce in your soup or pasta dish, or fruits and vegetables to your favorite salad.
Seafood
Seafood is low in fat and rich in protein. It is an important source of vital nutrients for a healthy adult heart. Selenium, B vitamins and Omega 3 fatty acids are found in abundance in all types of seafood. When you need a quick lunch, seafood can be a convenient and tasty ingredient in a simple vegetable salad.
Yogurt, milk and low fat cheese
One glass of milk contains one third of the daily calcium requirement. Dairy are an important source of vitamin D, A and B12, riboflavin and vitamin B3. A diet rich in calcium reduces the risk of hypertension, colon cancer and breast cancer and improves premenstrual syndrome. Milk is an important source of vitamin D, A and B12, riboflavin and niacin (vitamin B3). If you need to be careful with calories and fat, it is desirable to choose skimmed milk products. Mix low fat yogurt with muesli and fruit for a tasty afternoon snack.
Tea
Hot or cold, tea is a great ingredient in your diet because it contains flavonoids that help strengthen the immune system. A cup of black or green tea in the afternoon or after dinner is always welcomed.
Include these products to your daily diet, keep your appropriate body mass index, relax and try to exercise for 30 minutes daily so that you maintain a good health.
Healthy food for your family
Diets come and go, but certain foods can never fail.
Fruits and vegetables of all kinds are good for your heart.
Fruits and vegetables contain many antioxidants that protect the heart; they contain other nutrients such as magnesium and potassium which help keep good blood pressure. Fruits such as oranges, apples, pears and grapes and vegetables like peppers, broccoli, turnips, cauliflower, tomatoes and celery should be regularly found in your refrigerator.
Eat a "rainbow".
Red products such as tomatoes, peppers and red grapefruit contain antioxidants such as lycopene which can help reduce the risk of heart disease and cancer.
Green products such as asparagus and spinach contain antioxidants such as lutein and beta carotene that will help you maintain a good sight, and together with other vitamins and minerals such as folic acid and magnesium, will help you have a healthy heart.
Orange / yellow products, such as apricots, peaches and corn contain antioxidants that protect the immune system and reduce the risk of heart disease and cancer.
Blue / purple products, such as forest fruits and plums and can help you improve your memory.
White products such as garlic and onions contain a powerful compound called alicin which protects the heart.
Fresh, frozen or canned
Each variety of fruit and vegetables is healthy and important to be included in your diet. Contrary to expectations, studies show that in some cases, such as the red lycopene, the preservation process makes it more active than in its fresh form.
Fish and seafood
Fish is an important source of protein and contains Omega 3 fatty acid. It is recommended that adults eat at least 2 servings a week so that they can protect themselves against heart disease. Generally, the fattier the fish, the healthier for your heart due to higher Omega 3 fatty acids. Salmon and tuna are the perfect choice for those who wish to increase their intake of fish. It is easy to incorporate into a diet and there are many ways of cooking it really fast: add a piece of tuna fish a healthy salad for lunch or put a few slices of salmon on the grill for a light dinner.
