Understanding a healthy food plan in 7 simple rules that will bring benefits to the body, avoiding metabolic and cardiovascular diseases
A balanced and diversified diet can do a lot of good for the health of the body, above all because it can help reduce inflammation, as well as cure obesity and diabetes, two metabolic diseases that have become a real epidemic in the world.
“A healthy diet, with a food model that favors natural and varied foods, is the basis for the prevention and treatment of obesity and diabetes,” he says. Deborah Berangerendocrinologist, with a specialization in Endocrinology and Metabology at the Santa Casa de Misericórdia do Rio de Janeiro (SCMRJ).
But what is a healthy diet anyway? Below, the endocrinologist elaborates on 7 main points of a healthy eating pattern.
1. There is no “right” diet for everyone
The specialist explains that the beauty – and the challenge – of Medicine is understanding how individuals are different and how the same treatment can lead to different responses in different people.
“A drug that saves one person’s life can cause a life-threatening side effect in another. The same principle applies to the meal plan. While a person may get amazing results on a certain diet, that doesn’t mean you’ll get the same results. And just because a diet isn’t working for you doesn’t mean you failed—it could just mean the diet wasn’t right for you.
2. You must like it (even better if you love it)
Even if we had some research showing that one diet is best, if you don’t like eating a certain food, you’re unlikely to be able to adhere to changes in habits.
“We don’t do well when we feel deprived, and if you eat food you don’t like, it won’t work and it will become unsustainable. Find a healthy eating style that you love and that matches what you enjoy. There are too many tasty and healthy options to settle for foods we don’t like,” says the endocrinologist.
3. Avoid ultra-processed foods
If you follow only one of the seven rules: follow this one!
“Metabolic diseases are strongly influenced by dietary patterns. Diets rich in highly processed foods are major contributors to the obesity, diabetes and hypertension epidemics. There are different definitions for ultra-processed, but are they processed foods, high in added sugars – such as high fructose corn syrup – or refined grains – such as white flour or white rice – or chemical ingredients that enhance the flavor for make it those hyperappetizing. These foods often contain many ingredients that you wouldn’t recognize as food, such as preservatives and other chemicals.
She also recommends extra care with “fit,” “light,” “zero,” and “diet” products, which may have fewer calories but higher content of added chemicals. One important tip is to minimize or eliminate highly processed foods, processed meats, and fried foods.
“Although making small changes over time is an effective strategy for long-lasting results, cutting out processed foods for a period of time (one week to one month) can help reset your taste buds and get you back on the road to health faster,” explains the doctor.
4. Always include vegetables
Your mother and grandmother were right: Eating vegetables is a surefire way to have a healthier body.
“Every reputable expert recommends that leafy greens form an important part of your diet. That doesn’t mean you have to be a vegetarian, but the simple act of adding greens to most meals can do wonders for your heart health. These foods contain micronutrients, antioxidants, vitamins, minerals and phytochemicals that help with satiety and are responsible for nourishing the body and fighting inflammation,” says Deborah Beranger.
5. Fibers must also be present in the dish
“They are essential to the diet, as a high-fiber diet can improve health in several ways. They reduce the absorption of cholesterol, fats and sugars and cause a prolonged sense of satiety, because they remain in the stomach together with other nutrients for longer, delaying the feeling of hunger and the consumption of more calories,” says Deborah.
Fibers also have the power to regulate intestinal transit, provided they are consumed with a sufficient amount of water. They can be found in whole grains, leafy greens and fruit peels, in the case of insoluble fiber.
“Soluble fibers are already present in cereals such as oats, legumes such as beans and peas, citrus fruits, apples and red fruits,” explains the doctor.
6. Keep an eye on serving sizes
Even if it is healthy food, overeating is still harmful. “Slow down, eat mindfully, and serve meals on smaller plates. Include fiber, good fats and lean proteins as digestion is slower. These are proven strategies for cutting back on food without feeling hungry.
7. Eat at home
Eating out is a popular activity around the world, but studies have shown that eating out too often is significantly associated with an increased risk of death from all causes.
«This is established, because sometimes a simple chicken breast in a restaurant can be prepared in oil, accompanied by sauces that contain fat, and all this increases the caloric and lipid profile of the dish. The benefits of cooking your own food are indisputable. Better quality food, lower costs, a stronger bond with loved ones and healthier choices are just some of the benefits of home cooked meals,” says the doctor.
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You don’t need to be a chef to bring good quality, nutritious food to your table.
“Start with one or two ‘home cooked’ meals that you enjoy and can whip up quickly. Also, practice mindful eating. Don’t let the term put you off. Just pay attention as you eat, savor each bite, and stop when you’re satisfied.”
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
