Keys to creating a healthy and balanced diet for your entire

Do you want to know some keys to achieving a healthy and balanced diet that your whole family can enjoy? Well, today we have set out to create a roadmap for you and all those people who are interested in finding the perfect combination between healthy eating and healthy habits . Let's start! Download our free guide on healthy eating here and start practicing a healthy and balanced diet. "keys-balanced-diet" Obesity, a disease on the rise Did you know that since 1980 global obesity rates have more than doubled? Yes, just as you read it: according to the World Health Organization (WHO), this disease continues to spread in all ages . For example, in 2013 there were 42 million children under five years of age affected by overweight and in 2010 more than 500 million adults affected by the same cause. We have to remedy it ! One of the main barriers we have when it comes to creating a healthy diet for our family is that we have limited , even confusing, knowledge about topics such as the food pyramid , the characteristics of foods, their benefits for our health and the ways to cook them.



For example, it is common to hear questions like: what is better: steaming, grilling or baking? What foods should not be mixed? What amounts of fiber, carbohydrates and proteins should be consumed? Recommendations to follow a healthy and balanced diet There are many studies that propose different alternatives to create a healthy and balanced diet , sometimes contradictory among them or that at least leave you with more doubts than certainties in this field. Nobody has Europe Mobile Number List a secret formula. However, what is clear is that there are a series of basic recommendations that the vast majority of studies agree on to reach that point of balance between healthy eating and healthy habits. In the following section we offer you some of them: Pay attention to the quality of the food , which can vary depending on many factors, for example its origin and the manufacturing processes it has undergone until it reaches your hands. Review the Mediterranean diet pyramid . This figure adapts to our lifestyle and tells you which foods should support the diet (those at the base) and which others should be consumed more moderately (those near the top of this ). Try to distribute food into five or six meals a day, for example breakfast, mid-morning snack, lunch, snack and dinner.







Understand that boys and girls , as well as adolescents, are at an age that requires nutritional needs . For example, the maximum protein needs occur between the ages of 10 and 12, in the case of girls, and between the ages of 14 and 17, in the case of boys. Avoid the abuse of fatty and fried foods , preferring to consume fresh foods and steam or bake them instead. Have a preference for whole fruits , instead of juices, because although these provide the same amount of minerals and vitamins, you lose the fiber contained in the whole piece of fruit. Reduce salt consumption and quench your thirst with water . Drink between five and eight glasses every day and avoid consuming soft drinks and juices with added sugars, as they contribute to an increase in obesity. Enjoy the natural flavor of food and, instead of salt, season your meals with herbs and spices. However, if you are going to use salt, make it iodized. Three or four weekly servings of meat is more than enough to provide iron and protein. If we combine it with legumes, their iron absorption also increases. As for the color of the flesh, it is somewhat indifferent; You can consume it white or red depending on your tastes, since the nutritional value does not differ due to this issue.