Principles of healthy eating according to Dr. Jaquez

Introduction

Healthy eating is the key to maintaining excellent health and well-being. According to Dr. Jaquez, a nutrition expert, there are several principles that, if followed, can help us achieve harmony in our diets and enjoy life to the fullest. We detail these principles below to help you create healthy eating habits.

A balanced diet

One of the basic principles of healthy eating is to maintain a balanced diet. This means eating the right proportions of all food groups, such as proteins, carbohydrates, fats, vitamins and minerals. Each group plays an important role in the functioning of the body, so you should not exclude any of them in your daily diet.

Protein from both animal and plant products should be consumed. Excellent sources of protein are meat, fish, eggs, but also legumes, nuts and seeds. Avoid processed meat and choose lean sources of protein to limit your consumption of animal fat.

Carbohydrates are the body's main source of energy. Healthy carbohydrates can be found in whole-grain products such as whole wheat bread, whole-wheat pasta and brown rice. Avoid processed carbohydrates, which are high in simple sugars and lack valuable nutrients.

Fats perform many important functions, including providing energy and helping absorb certain vitamins. Choose vegetable fats such as olive oil, avocados and nuts, which are rich in unsaturated fatty acids that are beneficial to heart health. However, avoid trans fats and saturated fats, which can increase the risk of heart disease.

Vitamins and minerals are essential for the body to function properly. It is important to eat a variety of foods that will provide you with all the necessary nutrients.

Adequate portions

Proper portion size plays an important role in healthy eating. No matter how healthy the products are, over-consumption can also lead to overweight and other health problems. Pay attention to portion sizes and listen to your body to avoid overeating.

Dr. Jaquez recommends eating regularly and not skipping any of your meals. In this way, you will ensure that your body receives a steady supply of energy and nutrients, which will help keep blood glucose levels stable.

To help control portion sizes, it's a good idea to use less caloric alternatives to large dishes. You can also use smaller plates and bowls, which will automatically reduce the amount of food you eat.

Variety and freshness

Dr. Jaquez also stresses the importance of eating a variety of foods. Each type of food has specific nutrients, so it is important not to limit yourself to just one group of foods.

Choose foods with different colors, as this usually means they have different types of nutrients. For example, fruits and vegetables with intense colors are rich in antioxidants and other important substances that strengthen our immune system.

Also remember to choose fresh foods. Fruits and vegetables are best eaten fresh, without heat treatment, to preserve as many nutrients as possible. Avoid processed foods, which often contain extra preservatives and chemicals.

Minimize sugar and salt

Dr. Jaquez recommends minimizing sugar and salt intake. Excessive amounts of these ingredients can lead to many health problems, such as obesity, high blood pressure and heart disease.

Sugar is present in many foods, even those that appear healthy at first glance. Pay attention to labels and avoid products that contain added sugars, such as sodas and candy. Choose natural sources of sugar, such as fruits, to satisfy your sweet tooth.

Second, limit your salt intake. Large amounts of salt can lead to water retention in the body and increased blood pressure. Avoid salted snacks and prepared sauces, which are often high in salt. Enhance the flavor of your food with herbs and spices that do not contain large amounts of salt.

Drink adequate amounts of water

The last rule of healthy eating according to Dr. Jaquez is to drink adequate amounts of water. Water is an essential component of our bodies and affects the proper functioning of all systems.

It is important to drink adequate amounts of water every day to prevent dehydration. Don't wait until you feel thirsty, as this is a signal that your body is already dehydrated. Drink regular servings of water throughout the day to maintain optimal hydration levels.

There are many factors that affect an individual's need for water, such as physical activity, ambient temperature and health. Therefore, it is important to listen to your body and provide it with the right amount of water depending on these factors.

Summary

A healthy diet is key to maintaining good health. Following Dr. Jaquez's principles, such as a balanced diet, proper portions, variety and freshness, minimizing sugar and salt, and drinking adequate amounts of water, can help you achieve harmony in your diet and enjoy life to the fullest. Remember to listen to your body and adjust your eating habits according to your individual needs. In this way, you can enjoy health and vitality for many years to come.