Healthy food, the main ally against disease

A healthy diet should provide the necessary amount of energy for the whole day. The body needs calories to do daily tasks such as walking, for example, but also for all body functions. Processes such as breathing, pumping blood into the body, and thinking require consumption. Foods and beverages offer the calories we need, but too much calories for a longer period of time, because unused calories will be stored as fat. How much energy is needed depends on how active each is. On average: - women: 2.

000 calories daily - Men: 2. 500 calories a day. In addition, it is necessary to provide: - 5 meals a day - 5 servings of fruit and vegetables per day - 2 servings of fish per week - fiber intake - under 6g per day - 20g of sugar per day - . Fruits and vegetablesFruits and vegetables are a vital source of vitamins and minerals and should represent just over a third of the foods we eat daily. It is recommended to consume at least 5 fruits and vegetables each day.

One apple, one or a par is a portion. People who consume at least five servings of daily fruits are at lower risk of stroke and some cancers. Carbohydrates and FibersA carbohydrate content should represent a third of everything we eat. This means we should base our meals on these foods. Potatoes in the bark are an excellent source of vitamins.

Brown rice, whole pasta and whole bread are a good source of fiber. Low-fat milk, such as cheese and yogurt, are excellent sources of protein. They also contain that help maintain bone health. To enjoy the benefits of dairy products, it is advisable to consume half-fat products (1% fat). ProteinPeats, eggs, meat should not lack a balanced diet.

These foods are good sources of protein, essential for the body to develop. Meat is a source of protein, vitamins and minerals, including iron, zinc and. Fish is another important source of protein and contains many vitamins and minerals. Fish oil is particularly rich in fatty acids. It is advisable to consume at least two servings of fish a week, including a portion of oily fish.

Fresh can also be included. are rich in fiber and are a good alternative to snacks rich in saturated fats. FatFeeds are essential in the diet, but must be limited to small amounts. Unsaturated fats can help. .