Fat: Don't be afraid of them
Fats are not the devil. Contrary to what many individuals think, they are an indispensable part of our diet and, along with many other functions, help improve the hormonal environment in our body. But logically, not all fats are healthy. Saturated fats, which are mainly found in animal products such as red meat or dairy products (milk, eggs, butter ...), and trans fats, which are found in most foods, should be avoided at all costs. industrial baked goods or in margarine. Costs like unsaturated fats Prioritize the fatty acids in vegetable oils, fish, avocado, seeds or nuts, which are very beneficial for our cardiovascular health and do not contain cholesterol .
For a healthy diet throughout the week, it is advisable to include a serving of healthy fats in all of our main meals each day. Nuts, for example, are great snacks anytime, as they not only contain good fats, but also protein and fiber. Hence, they are very plentiful and high in calories at the same time, so around 30 grams of raw or roasted nuts (not fried) and no salt will help you have energy and stay active until lunchtime without starving yourself like these date and nut bars .
No matter how healthy vegetable oils are, 100 milliliters of olive oil contains around 900 calories, or one tablespoon (15 ml) is 135 calories. When we fry a food with oil, we ingest a large part of the liquid and no matter how much we drain well, it always contains a large part of the ingested oil, which increases the caloric value of that food .
Another way to eat healthily every day is to avoid dry cooking such as frying, confit or sautéing in oil and to intensify wet cooking techniques such as baking, braising, roasting, glazing, braising, boiling, poaching, deep-frying. , Steamed or vacuum .
Water: always the best option
Another way to eat healthy every day is to drink water when you are thirsty. This statement may seem very obvious to you, but the vast majority of the population will drink any other liquid instead of water when thirsty and this is not the best for our health .
Fruit juices (processed or not), smoothies, smoothies, sugary soft drinks, isotonic drinks, etc. This means that most of them provide our body with very little nutrients, but on the other hand, a large amount of calories in a very small amount of the product (1 Calorie from fat plus 1 calorie from vegetables or fruit). , and this is counterproductive to your daily caloric intake and can have a major impact on weight gain and diabetes, as many scientific studies over the years have shown [5]. Why else did the WHO (World Health Organization) recommend all countries to increase taxes on sugary drinks in 2016 in order to reduce their daily consumption and the consequences for the health of the world population?