Healthy eating has to
have the right balance of carbohydrates (50%), proteins (15%) fats (30%),
fibre, etc. It should also have the right amount of calories needed daily in
accordance with our age, sex, working life, etc.
People that suffer
from diabetes can also follow this diet.
Our healthy diet will
include:
VEGETABLES
Vegetables should occupy
half of our plates everyday and be of all shapes and colours.
LEGUMES
It is recommended to
eat legumes such as white beans, chickpeas, lentils, etc. three times a week.
The fact that these
foods are made of complex carbohydrates ensures that the pancreas doesn't work
as much. The large amount of plant proteins that they are composed of make them
a very complete food to have when eaten alongside cereals and vegetables.
CEREALS
Wholemeal cereals
should be present everyday within our diets as pasta, bread, rice, potatoes,
etc. These foods provide us with the energy that we need throughout the day and
the sustenance that our brain needs to work.
PROTEINS
Foods rich in proteins
from both plant origins such as legumes, nuts, etc. and animal sources such as
meat, fish, eggs, etc. helps us to maintain our muscle mass and contributes to
the formation of our body’s defence system. This is why they should always be
present in our diet and occupy the remaining 25% of our daily plate.
FISH
It is ideal to eat
fish three times per week (white, oily, seafood)
MEAT
We would ideally eat
meat that is low in fat two times per week such as chicken, turkey, etc.
EGGS (three to four
times per week)
DAIRY (to be
eaten/drunk daily)
It is recommended to
drink two glasses of milk, or their by-products such as yogurt or cheese every
day. It is also recommended that these products be either semi skimmed or low
in fat.
Both soya and almond
milk are also two very healthy plant alternatives to have.
FRUITS
It is essential to eat
a piece of fruit of a different colour after every meal.
NUTS
It is recommended to
eat nuts such as walnuts and almonds everyday in small quantities as a starter
or as part of salads.
FATS
It is fundamental to
eat a moderate quantity of healthy fats daily. Olive oil is great example that can
be used for cooking and dressing salads.
LOW SALT
We will be reducing
the amount of salt within foods and adding herbs and species according to our
taste.
DRINKS
It is very important
to drink from a litre and a half to two litres of water everyday. A healthy
option is to add a glass of fresh fruit juice everyday as part of our
breakfast, at any other time during the day or as a substitute for one of our
three daily pieces of fruit.
ELIMINATING OR
DECREASING THE INTAKE OF:
- Foods with a high amount of saturated fats such as bacon, cold meats, sausages, lard, butter, etc.
- Ready made meals or pastries, that use a large quantity of refined sugars and saturated and trans fats.
- Sugary drinks
- Alcohol
OCCASIONAL FOODS
- Occasionally eating milk chocolate and homemade cakes, ice cream or sweets, etc. in small quantities will not be a danger to our health.
PHYSICAL EXERCISE
Walking at least an
hour day would be the perfect supplement to our healthy eating and would be
instrumental in ensuring that we maintain a healthy life.
Dr J. Hurtado Martínez
Medical Director of
HealthSalus
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