The first step to achieving and maintaining a healthy body and minds, is to commitment to mission and achieving long-term results. Without the existence of this commitment, it is difficult to achieve the goals to which it is proposed, regardless of the diets that follow in the short term, you will feel that you will always return to the starting point without real progress.
In order to improve our physical composition, there are several components that must be taken into account such as physical activity/training, recovery/rest, eating, lifestyle, including for example the balance between work and leisure.
One of the crucial components for those looking to improve their physical composition is to follow a balanced diet. However, often the process for those who do not have healthy eating habits seems complicated and confused by the volume of information existing.
The most efficient way to achieve the desired results is to be accompanied by a professional credited in nutrition throughout the process. However, financially this option can be demanding and inaccessible to some people, so following for example the WHO (World Health Organization) guidelines for a balanced diet can be a first step towards substantially improving the quality of your diet.
The WHO guidelines focus on the consumption of vegetables with its "5 a day" program, which establishes 5 portions of fruits or vegetables should be consumed, limits the consumption of simple sugars that contribute to the development of type II diabetes, limits the consumption of fats and salt. It is these bases for starting a healthy diet and not being part of the statistics of the main diseases that affect the world population and based on malnutrition.
The guidelines:
• Fruits, vegetables, legumes (lentils and beans), nuts and whole grains (unprocessed corn, oats, wheat and brown rice).
• At least 400 g and fruits or vegetables per day (roughly 5 parts), excluding potatoes, sweet potatoes and other starchy roots.
• Less than 10% of total calories should come from plain sugars, which is equivalent to about 50g (about 12 teaspoons) for a person consuming about 2000 calories daily. For additional benefits the percentage should be less than 5% of the total daily calories. Simple sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as all sugars present in honey, syrup, fruit juices and concentrated juices.
• Less than 30% of the total energy should come from fats. Preference should be given to unsaturated fats (found in avocado, nuts, sunflower oil, soy and olive oil), to the detriment of saturated fats from foods such as fatty meats, butter, palm and coconut oils, creams and cheese. Consumption of trans fats found in snack and prepackaged foods such as frozen pizzas, biscuits, biscuits, waffers, cooking oils and pastes should also be limited. Saturated fats should make up less than 10% and trans less than 1% of total daily calories. The bibliography states that these fats are more easily deposited in the body, due to the chemical composition, more stable, contributing to the development of vasoconstriction and consequent deterioration of cardiovascular health, one of the main causes of death...
• Less than 5g of salt (1 teaspoon) per day. The high intake of sodium translates into increased arterial hypertension, another of the risk factors associated with cardiovascular diseases.
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