Diet and Nutrition A to Z Guideline

Food is the process by which we take from outside a series of substances that are necessary for Diet and Nutrition. Those substances are found in the foods that are part of our diet.

Nutrition is the set of processes by which the person ingests, absorbs, transforms, and uses substances.

It is proven that food and health go hand in hand since a correct diet helps promote health and prevent diseases. There are many studies that link diet and chronic diseases (cardiovascular, obesity, diabetes mellitus, etc.). Demonstrating that improper eating is one of the main determining factors in the development of these diseases.

The type of food we eat, as well as its quantity, have a huge influence on our health. Unfortunately, it is very easy to eat badly if you choose a diet that contains too many inappropriate foods, for example, fast foods rich in fat, and an insufficient amount of healthy foods, such as fruits and vegetables.

Definition of Diet

Definition of diet

According to most dietitians, there are no “bad” foods, but “unhealthy” diets. A healthy diet is achieved by eating the right amount of food in the right proportion, with continuity.

Eating an adequate proportion of foods from the main groups forms the basis of daily well-being, and will reduce the risk of disease in the long term.

Therefore, when feeding we must bear in mind the following criteria:

Choose a varied diet that includes foods from different groups: cereals, fruits, vegetables, oils, dairy products, meats, fish, eggs, sugars … since the nutrients are distributed in the food and can be obtained from many combinations of the same.

Maintain an adequate balance, so that excessive consumption of a food does not displace or replace another also necessary.

Moderation in the amounts consumed, to maintain the proper weight and avoid obesity and its consequences.

Take into account our particular eating habits, since we do not eat only out of physical need, but we also do it to enjoy it. Therefore, our diet, in addition to being healthy and nutritious, has to be configured in such a way that we want to eat it and that we include foods that we are used to eating.

Mediterranean diet

The Mediterranean diet is one of the most suitable for the objectives that a balanced diet must meet. It is mainly based on the consumption of foods of plant origin, using food of animal origin in moderation. In short, it recommends increasing the consumption of cereals, fruits, vegetables, legumes, including olive oil, fish in the diet, and moderating the consumption of meat and fats of animal origin.

Nutritional recommendations

A correct, balanced, and varied diet, accompanied by healthy lifestyle habits, is the ideal recipe for achieving good health. It is important to note that a correct diet can be different according to the periods of life (childhood, youth, adulthood) or in certain circumstances (pregnancy, etc.). It is important to consult our doctor with any questions.

Here are some basic tips that will help you achieve a really healthy diet, thus improving your health. They are advice applicable to a healthy adult.

Eating more carbohydrates from the starch group and whole foods: bread, rice, and cereals. It may help to change the proportions in daily meals; for example, more bread and less filling, more pasta and less sauce.

Eat more fruit and vegetables: trying to reach at least five pieces or servings a day. Include fruit for breakfast and a salad for lunch.

Reduce salt intake by eating fewer packaged foods, such as ready meals and snacks, and putting less salt when cooking.

Follow a varied diet. Changing the shopping list every week to get out of the vicious circle of unhealthy food and enjoy food more.

Stick to a regular schedule: Although the timing of your meal doesn’t matter, a regular routine helps most people manage their diet and weight.

Control the size of the rations so that, over time (or better, day by day), the amount of energy consumed corresponds to our activity level.

Try to increase physical activity. Activity helps regulate appetite and allows you to eat more without gaining weight. Drink between 1.5 and 2 liters of water a day.

Advantages and disadvantages of Dieting

Diet, that everlasting battle against the extra kilos. Why do we diet? Sometimes, for seeing ourselves physically better. Other times, for health reasons. In any case, almost everyone has ever been on a diet. But is it good to diet?

Advantages of Dieting

Diet and Nutrition

Physical: Dieting doesn’t have to be an arduous and boring fight and sometimes, supposedly lost beforehand if we are clear about our plans. If what we want is to look better physically and model our figure eliminating superfluous fat, we must be clear that the diet is not going to be torture, but the path that will lead us to achieve our goal. We have to be clear that after dieting we will be great because, if we do it well, we will achieve what we want.

Health: Other times, the diet will no longer be as much for aesthetic reasons as for health problems. Eating an unbalanced and disordered diet will facilitate the possibility of suffering from diseases such as hypertension, diabetes or elevated cholesterol. There are not a few occasions in which a simple blood test or physical examination with a blood pressure measurement shows us the before and after dieting.

Psychological: Mentally, dieting is a great exercise in self-control that will demonstrate to ourselves that we are capable of doing what we set out to do, improving our self-esteem and our ability to meet goals.

Disadvantages of dieting

Diet and Nutrition

Dieting can become a real health problem if it is not done well.

Physically: We all know the problems that excessively rigorous or inadequate diets can cause. There are as many diets as people who have devised and tested them or not, disclosed their use, whether they work or not. Who has not heard of a diet of artichoke, chicken breast or even the Tibetan monks of soaked rice grains? We should not allow ourselves to be guided by gossip that the only thing they are going to achieve is to harm our health.

Health: When we diet, we always do the same. Eliminate fats and sugars by overloading the body with fiber and protein. We are unaware, or perhaps unaware, that our brains feed on glucose, that our body needs fat to transform it into energy, and that overloading ourselves with protein can cause serious damage, for example, at the liver level.

Psychologically: When dieting becomes an obsession, we are more irritable, with sudden mood swings and anxiety, which can, and in fact, condition our daily life.

Diet as a complement to exercise

In summary, dieting, as long as it is done well, with the body and mind in harmony, will always be beneficial. If one of the two systems breaks down, the result will not be as desired, and we will only be able to destabilize the organism at one level or another.

It is always good to do physical activity or a sport within your daily routine, so the diets will be easier to follow and shorter.

Definition of Nutrition

Definition of Nutrition

Nutrition is known as the biological process from which the body assimilates the food and fluids necessary for growth, function and maintenance of vital functions, but nutrition is also the part of medicine that deals with the study of the best relationship between food and health.

Generally, those people who need to find a balance in their meals, either for a matter of preserving health as we said, or because they are experiencing signs of being overweight, often consult nutrition specialists for advice on the best diet to continue to overcome these problems and in the worst case, until avoiding a probable future disease.

The best nutrition will be that which covers the energy requirements through the metabolization of nutrients (carbohydrates, proteins and fats), of non-energy micronutrients such as vitamins and minerals, hydration thanks to the consumption of water and dietary fiber

So there are six kinds of essential nutrients the body needs daily to build and maintain a healthy life: fats, vitamins, protein, carbohydrates, water, and minerals. Fats or lipids are an energy reserve, but they are also a necessary part of cell membranes and various metabolic processes. Furthermore, proteins are made up of amino acids and participate in all the functions of the organism, with different structural and molecular variants. Carbohydrates, or carbohydrates, constitute the energy starting point of metabolism, although they play other physiological roles.

Water, minerals and all vitamins are also essential, in their proper proportion, in the normal functioning of the body

Meanwhile, an imbalance of these, either due to excess or lack, is what causes the health problem. Among the most prominent diseases as a consequence of poor nutrition are: atherosclerosis, some forms of cancer, obesity, diabetes mellitus, high blood pressure, rickets and scurvy. It is essential to note that both excess and deficiency of nutrients cause disease. Thus, while excess fat causes obesity, its deficiency leads to serious hormonal changes, as occurs during anorexia nervosa. Likewise, both vitamin deficiency and excess are correlated with occasionally critical illnesses. In any case, although the number of cases of obesity is growing frankly worldwide, malnutrition, especially in children, is the great nutritional scourge of our time.

Advantages and disadvantages of nutritional

Advantage of nutritional

Can become your regular diet

  • It is very tasty and pleasant
  • Protects us from cardiovascular disease and blood pressure
  • Prevents some types of cancers such as breast cancer
  • Slows down aging and promotes longevity (free radical release)
  • Combined with regular physical activity, helps fight obesity
  • Increases HDL cholesterol (good cholesterol), which helps prevent arteriosclerosis
  • Strengthens the immune system, which helps prevent respiratory diseases and allergies
  • Has antioxidant properties
  • Allows you to consume alcohol (wine), but only in moderate amounts

Disadvantages of nutritional

  • You have to learn how to select foods well
  • You should limit your consumption of red meat
  • You have to have enough time and patience to prepare the Mediterranean dishes