The challenge to maintaining a healthy weight and to ensuring that your body and mind function property is to get a balanced diet throughout your workday.
If you want to lead a healthy lifestyle, professional nutritionists recommend setting a healthy routine. Part of their guidelines include eating a balanced breakfast, following a workout routine, eating at least five times a day while watching your portion size, and consuming only a moderate amount of salt and sugar. Set a goal to follow these guidelines every day and be ready to see the changes that you will experience in your body and mind.
The importance of breakfast
Skipping the first meal of the day can bring serious consequences later in the day such as having a lack of energy and an increase in appetite. “This is the first source of energy the body needs to carry out its vital functions,” explains nutritionist Briana Gómez. The benefits of eating breakfast include regulating your weight, speeding up your metabolism and improving your intellectual and physical performance. People should dedicate between 15 to 20 minutes a day to this morning practice, giving yourself time to digest.
Five meals a day
In addition to eating your main meals, snacks are important because they help people keep an active metabolism and help prevent spikes in blood sugar, which according to nutritionist Patricia Restrepo, is what causes this unstoppable hunger sensation that leads individuals to eat more than they need to. Try to eat a variety of healthy options that include fruits, dairy products, vegetables, proteins, grains and wholegrain flours, and to avoid foods that are high in sugar, artificial beverages and fats.
Not overeating at lunch
A well-balanced distribution of the different food groups that provide the body with the nutrients it needs at lunch is very important. A common mistake is to eat too many carbohydrates such as rice and potatoes, which end up making you sleepy. The key is to include vegetables, proteins (between 100 and 150-gram portions) and a small portion of starch or carbohydrates. To prevent heart disease, it is also recommended to drink natural juices that are low in sugar and to avoid consuming too much salt.
Creative foods for school
In order to make an appetizing, fun and nutritious school lunch or snack, it helps to have a little creativity and motivation. The best combination for a healthy snack is a drink that hydrates, a fruit that strengthens the immune system, a food item that is a good source of energy and a food item that helps further the child’s growth. According to nutritionist Clara Lucía Valderrama, food restrictions on children should be less, as they are growing and burn calories faster than adults. It is important to involve them when you purchase these ingredients and offer them tasty and nutritious options.
Consuming less sugar
Artificial sweeteners made with stevia and sucralose are the most well-known forms of sugar supplements. Nutritionist Amida Carvajal explains that this does not mean that people should stop eating sugar, but that they should do it as least as possible. “Some patients should substitute sugar in order to control their obesity and prevent other diseases,” she explains. Our expert recommends reading food product labels before consuming them to see if they have added sugars and to choose natural foods that already have natural sugars in them.
The excess consumption of sodium can cause problems such as high blood pressure and heart disease. According to nutritionist Gloria Patricia Abad, good ways of reducing your salt intake include not having a salt shaker on the table, avoiding the excess consumption of deli meats, canned foods and sauces, and using natural substitutes such as garlic, onion, dill, basil, oregano and pepper along with other herbs and spices, which help bring out the flavor of foods. This will help your pallet adjust to natural flavors.
For your workout
Keeping a regular workout generally requires increasing your intake of calories and water and requires getting enough vitamins and minerals in your diet through fruits and vegetables as well as consuming proper daily servings of dairy products, meats, eggs and grains. This is important both before, during and after you work out. Alexandra Pérez Idárraga, nutritionist and dietician from the University of Antioquia, speaks to the importance of being sure to eat three meals a day in addition to some healthy snacks in between to achieve your goals.
Options for delicious, healthy and easy-to-prepare dishes as well as tips for incorporating each of these nutrition tips in your life are part of the first Health Challenge video series that can be found on our Revista Salud Coomeva.