Exercising regularly and eating a balanced diet are two fundamental pillars to avoid overweight and obesity, very common conditions in our time, which are risk factors for other diseases, such as diabetes, high blood pressure and other cardiovascular disorders.
The main keys to a balanced diet are the following:
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- Variety feeding. Food from different groups should be included in each meal (proteins, carbohydrates and lipids), always choosing the healthiest options: lean meats, whole grains, vegetable oils, etc.
- Avoid foods high in calories and low in nutrition, such as chips, sweets, and alcohol. Also avoid frying food, because in doing so they absorb fat. Instead, try roasting, boiling, or grilling.
- Eat fresh fruits and vegetables. For a balanced and healthy diet, it is necessary to include four portions of fruits and five portions of vegetables (if they are fresh, better) daily.
- Know how many calories you need and what size portions should be. To design a balanced diet, the calories needed must be adequately calculated, according to gender, age and the activities carried out. Based on this, the portion sizes of the foods that should be included are calculated.
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If you have doubts about your dietary requirements, you should coordinate a consultation with a professional in the area of nutrition, who will be able to design a balanced diet according to your particular needs.