According to the World Health Organization (WHO), the exact composition of a varied, balanced and healthy diet will be determined by the characteristics of each person (age, sex, lifestyle and degree of physical activity), the cultural context , food available locally and eating habits.
In addition, it should be noted that a healthy diet is one that provides the nutrients that the body needs to maintain the proper functioning of the organism, preserve or restore health, minimize the risk of disease, guarantee reproduction, gestation, lactation, development and growth. adequate, according to the Ministry of Health.
In addition, the WHO indicated that a healthy diet helps protect people from malnutrition in all its forms, as well as non-communicable diseases, including diabetes, heart disease, stroke and cancer.
That said, the Harvard School of Public Health revealed that a healthy plate contains:
- ½ of the plate should be vegetables and fruits: the ideal is to incorporate color and variety, and remember that potatoes (potatoes) do not count as a vegetable.
- ¼ of the plate should be whole grains: Whole grains and intact grains – whole wheat, barley, wheat grains, quinoa, oatmeal, brown rice, and foods made with these ingredients such as whole wheat pasta – have a more moderate effect on blood sugar and insulin than whole grains. white bread, white rice, and other refined grains.
- ¼ of the plate should have protein: Fish, chicken, legumes (beans/legumes/beans), and nuts are healthy and versatile sources of protein – they can be mixed into salads, and pair well with vegetables on a plate, but limit red meats, and avoid processed meats such as bacon and sausages.
- Use healthy oils: healthy vegetable oils like olive, canola, soybean, corn, sunflower, peanut, or others, and avoid partially hydrogenated oils, which contain unhealthy trans fats.
- Drink water, coffee, or tea: Skip sugary drinks, limit milk and dairy products to one or two servings a day, and limit juice to one small glass a day.
Along the same lines, the professor at the Harvard School of Public Health, Teresa Fung, revealed the five healthiest foods in the world due to their high nutritional content:
1. Brussels sprouts or Brussels sprouts, since they have a high content of antioxidants, vitamin C, vitamin K, vitamin A, potassium and folic acid, among others and can be included in many meals.
2. Salmon, It has a lot of protein and omega-3. “People who eat fish and other shellfish have a lower risk of developing several chronic diseases,” according to the National Institute of Health (NIH for its acronym in English).
3. Blueberries, for being rich in antioxidants, for having several vitamins and for having the ability to generate satiety.
4. Walnuts, because they have antioxidants, minerals such as sodium, potassium, phosphorus, iron, zinc, magnesium, calcium and Vitamins B and E. In addition, they help prevent cardiovascular diseases and are anti-inflammatory.
5. plain yogurt, since it is a good source of vitamins of group B and A and an excellent source of minerals such as calcium, phosphorus, magnesium and zinc, according to the Spanish Heart Foundation.
However, as with any food that you want to include in your daily diet, it is important to consult your treating physician or a nutritionist about the best way to consume it, and if existing medical conditions are not an impediment to benefiting from it. all the properties of the foods already named, since the information given above in no way replaces medical advice.