Altough we all may know the recommendations we need to follow for avoiding excess, like having a strong breakfast, having a lot of fruit and vegetables, no eating between meals, drinking water, having very few alcohol, there are some few people that really practice them.
For many people, after holidays vacations, the sense of oppression is multiplied by ten, and the guilty even more because we are carrying some calories that doesn't help for starting a proud year.
So january is the perfect month for taking seriously the idea for taking care in the inside and outside, and also that can be noticed. One of the fundamental healthy life advices, is the phisical exercise, that must be foucsed as relax moment and not as an obligation.
It deserves the effort, because the benefits that sports brings into health are multiple and are well documented. Practicing sports protects us from heart diseases and brain accidents. Besides it controls the fat in body and blood. Loosing weight, if you have to loose it, is gaining health and the key is in the combination of having healthy and different food and practicing phisical exercise.
First of all, there are no complete food, and daily we need more than fifty nutrients, so is fundamental to follow up a varied diet that wont exceed salt, sugar or alcohol.
Besides, we need to take care of the porcentages of the fat we eat, that are in the red meat, These must not get over the 20% and the 80% must be completed with non saturated fats, olive oil, blue fish and vegetal oils.
The main diet must be cereals, fruits and vegetables for covering our needs of fiber, vitamins, and minerals. We also need to eat fish, specially the blue one, at least 3 times a week. Red meat can be eaten but as a fish alternative. Better will be chicken and another kind of birds without skin that will give us the needed nutrients. Also is recommended to have at least
3 eggs a week.
Milk is essential, specially in kids and in special situations like pregnancy and bressfeading. In this caes, the daily consume should go 1 to 3 portions. In adults, the consume will be less, and in other cases, will be necessary to have non fat milk products.
The ideal fat we should have is olive oil, because its chemical properties makes the better candidate for fried food. And also very important to stablish some points, the calorie importance we should give to breakfast and food, meanwhile dinner must be lighter. And if we like to have "snacks" then they should be fruits or juices.
Alcohol consume should be moderated and only in the main foods. In the other hand, water must be present always, because will help us to control our apetite.
If we chew well the food, we will enjoy it the better. Is essential that eating time should be peaceful and quiet, therefore we will have a better digestion.
And last, if you have any doubt, dont forget to ask your doctor. Dont have any vitaminical supplements or any other type without medical consultation, because sometimes benefits arent so good, and cost doesnt justify its use.
