According to information from the World Health Organization (WHO), a healthy lifestyle includes two essential habits: a balanced diet and regular physical activity.
First, a healthy diet helps protect humans from malnutrition in all its forms as well as non-communicable diseases including diabetes, heart disease, stroke, and cancer.
“Worldwide, unhealthy diet and lack of physical activity are among the main risk factors for health”WHO notes.
On the other hand, physical activity has important benefits for the health of the heart, body and mind. For example, it highlights that exercise contributes to the prevention and management of non-communicable diseases, such as heart disease, cancer and diabetes.
In its guidelines for healthy eating, WHO recommends prioritizing consumption of fruits, vegetables, legumes, nuts and whole grains. Instead, he suggests limiting your intake of saturated fat, trans fat and added sugars.
What foods cannot be missing in a healthy diet?
In line with WHO guidelines, MedlinePlus Medical Encyclopedia reiterates the importance of eating more fruits and vegetables, whole grains, lean proteins, and low-fat dairy products. In this sense, he notes that there are five main basic food groups that make up a healthy diet:
It is advisable to choose whole grains. Whole grains contain the whole grain, while refined grains have the bran and germ removed. Whole grain foods contain more fiber and protein than foods made from refined grains.
Some examples of whole grains are cornmeal, oatmeal, bulgur, farro, and bread and pasta made from whole wheat flour. On the other hand, white flour, white bread and white rice are examples of refined grains.
“Whole grains can help with weight loss, but portion size is still important. Because whole grains contain more fiber and protein, they are more filling than refined grains. Replacing with will cause a person to gain weight even if they eat whole grains,” says MedlinePlus.
Vegetables are classified into five subgroups based on their nutritional content:
- Dark green vegetables.
- Starchy vegetables.
- Red and orange vegetables.
- Beans and Peas.
- other vegetables.
Some of the benefits of eating vegetables include reducing the risk of developing heart disease, obesity and type 2 diabetes.Protects against certain types of cancer, helps lower blood pressure, reduces the risk of kidney stones, and helps reduce bone loss.
Fruit consumption has traditionally been associated with a healthier life, however, it is better to consume whole fruits rather than just their juice, as the latter method reduces fiber content and other valuable nutrients.
In general, fruits provide a similar list of benefits to vegetables, such as a reduction in the risk of Heart disease, obesity and type 2 diabetes, as well as its blood pressure controlling properties.
4. Dairy Products
Consuming dairy foods is important for improving bone health, especially during childhood and adolescence, when bone mass is building.
As detailed by MedlinePlus, Dairy-based foods contain important nutrients including calcium, potassium, vitamin D and protein. Additionally, consumption of dairy products has been associated with a reduced risk of heart disease, type 2 diabetes, and low blood pressure in adults.
Protein foods include beef, poultry, shellfish, beans and peas, eggs, processed soy products, nuts and seeds. For this case, experts suggest choosing meats that are low in saturated fat and cholesterol, such as lean cuts of beef and skinless chicken or turkey.