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We know that diet – and of course, physical exercise – is a key factor in our good health. A healthy, varied and balanced diet lowers the risk of disease. And we also know that our pattern of Mediterranean diet It has already been widely praised by the scientific community as a healthy diet pattern.
However, it is not only about choosing healthy products with high nutritional quality but also to eat varied. Of not always eating the same, no matter how healthy those foods are. And it is that more and more, Spaniards worry about their health and eat healthier.
Thus, a recent report prepared and published by the Organization of Consumers and Users (OCU) and Carrefour: “Consumers are increasingly concerned about eating a healthy diet, know the origin of food and ensure respect for the environment. “Hence,” health is the main concern of consumers when choosing food products: 68% of consumers buy products with nutritional messages and 26% with health messages “.
Eat from all the food groups
The key in nutrition, to be in good health, is to maintain a recommended consumption of each of the food groups. Only in this way will we obtain all the necessary nutrients to avoid nutritional deficiencies. Thus, and as the QuironSalud Group exposes in this article “the best way to get enough vitamins is maintain a balanced diet with a variety of foodsIn other words, the more color our dishes have, the greater the contribution of vitamins “.
Currently, Sara López Oliva, dietician-nutritionist and member of the Professional College of Dietitians-Nutritionists of the Community of Madrid (CODINMA), affirms to EL ESPAÑOL, “if someone decides to be a vegetarian with an adapted and well-planned diet, it can be done without problem or if someone is allergic to fish, they can eat an equally nutritious diet. But it is true that we should have a variety in our diet, because in this way we will benefit from all the nutrients “. For example, this expert adds,” if we only eat fish, in the end we will lack the protein from the egg or the meat. The same would happen with fruit or vegetables: if I take only a few, I will not benefit from all the nutrients that are distributed in each type of fruits and vegetables. For this reason, there are so many colors, because each variety provides different vitamins and minerals “.
Or if we only take one kind of fish. “If we only eat, for example, hake (which is very good) we will not acquire the good fats that it has blue fish. Thus, it is important to vary even between foods of the same class“, he says. It is advisable” to vary between all the proteins, fruits and vegetables that exist and to do it depending on the season and proximity “.
Also the Realfooding Center for Nutrition explained recently In this social network that “always eat the same, even if there are options to greet them is not bad, but it is advisable to have a as varied as possible to ensure that we are not going to have any deficit or deficiency nutritional. “He adds that” the variety will also depend a lot on the environment and personal context since there are people who can even benefit from not varying so much in certain moments of life.
Nutritional recommendations
It is therefore important to try to comply with all the recommendations so that we do not have any nutrient deficiency. A recent report showed that 70% of Spaniards had to improve their diet to reduce the risk of suffering from certain types of cancer. Specifically, it was seen that the population had considerably reduced the consumption of fruits and vegetables (40%) and legumes (60%), something that must be changed, since they are essential foods for our health.
To comply with the recommendations, CODINMA recently published (on the occasion of the COVID-19) 7 points essential.
First, consume from 2 to 3 servings of vegetables per day; second, include 3-4 pieces of fruit a day in the diet. (Both points could be summed up in the famous recommendation of 5 servings of fruits and vegetables a day). Third, take 2-3 servings of dairy daily; fourth, cereals, rice, pasta, potatoes should be present in 1 or 2 daily servings (preferably whole grains); fifth, preferably use olive oil, both in your culinary preparations and for raw consumption; sixth, in weekly consumption, it should include 2 to 4 eggs a week, 2-4 servings of legumes and lean meats, fish and shellfish, 3-4 weekly servings and finally, the drink of choice should be water, between 2 and 2.5 liters per day.
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