Healthy Diet The characteristics that a diet or eating pattern may have may vary depending on the following factors: cultural, environmental, individual, economic, geographic, food availability, and others.
There is a large frame of scientific evidence that the consumption of certain types of food or dietary patterns has a positive impact on health and contributes to the prevention of chronic non-communicable diseases (NCDs), which have been called “healthy eating” or “healthy eating”. Healthy eating patterns.
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Are characterized by high consumption of vegetables and fruits, moderate consumption of legumes, fish, whole grains, vegetable oils, and low consumption of non-whole grains, red meat, especially sausages, which use sodium, sugar, salt to preserve them. And trans fats may be present in margarine, industrial confectionery, fast food, and other predominantly industrial products.
Improper nutrition is one of the greatest important causes of poor health. The complex long-term impact of diet and eating patterns on overall health is now recognized, and the importance of combining a healthy diet in which macronutrients (proteins, carbohydrates and fats) are in proportions adequate to energy and physiological needs without over-consumption while ensuring adequate hydration and an adequate supply of micronutrients (vitamins and minerals), which are required in smaller amounts than macronutrients and are essential for average growth, development, metabolism and physiological functions.
Complete: Contains all nutrients. To do this, it is recommend to include at least one product from three groups: vegetables and fruits, animal products and cereals or substitutes.
Nutrients maintain the correct proportions to each other.
Harmless: its regular consumption does not pose a health risk, so it should not contain harmful microorganisms, toxins, pollutants, and excessive amounts of nutrients that are not consumed.
This covers all nutrient requirements according to each individual’s age group and characteristics.
Various foods from the three groups include in every main meal.
To fit the culture and tastes of those who consume it and adapt to the economic resources available.
Industrialized. Eating habits and other factors such as urbanization and physical inactivity have led to a radical change in lifestyle, which has become a significant risk component for chronic diseases such as overweight, obesity, and diabetes. In the case of Mexico, this last point becomes relevant and was challenging to achieve, as, over time. Our country became part of a transformation towards a globalized world, which entailed a significant loss of biodiversity and culinary culture.
As mentioned above, the intake of macronutrients (proteins, carbohydrates and fats) inadequate proportions is a fundamental component of a healthy diet. Therefore, some of the functions and sources of these macronutrients describe.
The primary energy source in the diet and found in higher amounts in cereals, fruits, legumes, and vegetables. For more excellent health benefits, eating whole grains is prefer over process grains. As the latter contains less fiber and micronutrients due to the milling process.
Fresh fruits and vegetables contain dietary fiber. Which provides a feeling of fullness and positively affects the function of the gastrointestinal tract. Cholesterol levels and blood glucose levels. Increased consumption of vegetables and fruits been show to reduce the risk of NCDs, cardiovascular and pulmonary diseases, and metabolic syndrome.
In addition to being a spring of energy. They structural components of tissues, cells and muscles, promote tissue growth and repair. And involve in energy metabolism. Proteins made up of elements called amino acids. They can divide into two groups: non-essential amino acids. So name because the body can make them even if they not obtain from food. And also essential amino acids, which the body cannot synthesize. Therefore, they must come from food. Amino acids,
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