Maintaining good health depends, in large part, on carrying a balanced food, That is, a diet that provides the body with the essential nutrients to function properly. However, in the midst of the accelerated rhythm of life and the abundance of ultraprocessed foods, Many people do not know what it really implies eating healthy.
“A balanced diet is not about following restrictive diets or eliminating food groups, but about achieving a balance between quantity, quality and variety, according to the needs of each person,” says Andrés de León, nutritionist.
This form of nutrition favors physical well -being, It improves daily performance and prevents short and long term diseases.
What is a balanced diet?
A balanced diet is one that provides all the nutrients that the body needs: Carbohydrates, Proteins, healthy fatsvitamins, minerals and water. According to the nutritionist Ana Solís, this type of diet must be adequate in quantity (neither in excess nor in caloric deficit) and in quality, with the least processed food possible.
The key is to maintain a balanced proportion between the different food groups. According to the World Health Organization (WHO), a healthy diet includes:
- Fruits and vegetables: At least 400 grams a day, preferably fresh and seasonal. They are the main source of fiber, antioxidants and vitamins.
- Whole grains: such as integral rice, oatmeal and whole grain bread, which provide lasting energy and improve digestion.
- Lean proteins: from white meat, fish, eggs, legumes and nuts.
- Low fat lactees or its vegetable equivalents, enriched with calcium and vitamin D.
- Healthy fats: Like those found in avocado, olive oil, seeds and nuts.
On the contrary, the consumption of added sugars, sodium, trans fats and ultraprocessed foods should be limited, since they are associated with chronic diseases such as obesity, type 2 diabetes and cardiovascular conditions.
Benefits of a balanced diet
Adopting a balanced diet generates a series of proven benefits, such as:
- Reinforces the immune system
- Improves mood and energy
- Favors concentration and intellectual performance
- Contributes to the maintenance of healthy body weight
- Reduces the risk of metabolic and cardiovascular diseases
In addition, healthy nutrition from an early age promotes adequate development and feels the foundations for sustainable habits throughout life.
How to achieve balanced diet?
Incorporating a balanced diet does not require drastic changes, but conscious and sustained decisions. Here are some tips:
- Plan foods: Organizing a weekly menu avoids impulsive choices and favors the varied consumption of fresh foods.
- Read nutritional labels: It helps identify hidden sugars, excess sodium or unhealthy fats in packaged products.
- Control portions: Eating in excess, even healthy foods, can affect the energy balance.
- Cook at home: Prepare food allows you to control the ingredients and encourage a more conscious relationship with food.
- Maintain adequate hydration: Water is essential for all vital processes. It is recommended between 1.5 and 2 liters per day, depending on physical activity and climate.
In addition, it is advisable to consult a nutritionist to receive a personalized guide, especially in cases of specific medical conditions or special requirements (pregnancy, childhood, elderly, etc.).