Time to enhance the menu; you need to know the properties of food, which leave the body more resistant without a significant increase in calorie. It is for this reason that those who are looking for that better food should be aware of both the quantity of food as the nutrients they have. “The foods are key to strengthening the body. It is therefore important to know how to have a balanced diet, with the amount of certain nutrients,” says Max nutrólogo Asinelli, the Brazilian Society of Food and Nutrition.
The meal needs to be full of both macronutrients and micronutrients. The first group of macronutrients constitutes of carbohydrates, fats, oils, fibre, protein and water. While the micronutrients are vitamins and minerals which should be consumed in smaller quantities. “The vitamins provide energy, help to boost immunity and improve skin health and cellular oxygenation. In addition, antioxidants and are important for metabolism,” says the expert.
Low Calorie Diets having All the Nutrients :How to get all the nutrients?
The secret of having a balanced diet is to have variety of foods, but no use putting all the nutrients in one meal. This can lead to increase in calorie and weight gain. It is therefore important to make changes during the week in your meal. “Body does not consume all the nutrients at once. The important thing is to mix up and eat everything that is necessary for our body throughout the week,” says nutrition specialist.
The option of having nutrients & low calorie diet without gaining weight is to include fruit in the menu. They have high water content, vitamins, minerals and good amount of fibre. According to Max Asinelli, fruits are also low in calorie compared to others, and fruits contribute to rapid digestion and serve as a source of energy for the body. It is important to include fruits in your meal daily, in any season, especially in breakfast & between meals.
Another important tip is to always make the meal colourful. “The variation of colours on the dish shows that one has a lot of different nutrients such as proteins, vitamins and minerals,” says the expert.
New pyramid metabolic
To achieve a balanced diet, it’s important to keep yourself update on food. A good example of Low Calorie Diet without gaining weight is called Healthy Eating Pyramid, introduced recently by scientists at Harvard University. “This new pyramid is basically the reverse of the former. It was made from research on health, to improve immunity and prevent diseases such as obesity and cardiovascular problems. In this new research, the carbohydrates were passed at the base to the top oils and some went to the base, “says Max.
This means that consumption of vegetable oils should be more, while carbohydrate intake should be restricted. “Earlier, it was believed that all carbohydrates were good for health. All fats should be consumed in moderation, it is necessary to consume dairy products at least twice a day and also intake of proteins is important for the body. Proteins are found in fish, eggs and red meats. But that’s not what the new studies show, “says nutrition specialist.
Now, the new pyramid research says it is important to exercise and maintain a healthy weight according to height. Now comes the carbohydrates, which share space with the unsaturated fats found in olive and canola oils, flaxseed, soybeans and corn. Above, are fruits and vegetables, then comes some sources of protein such as eggs, fish and dairy products. At the top are red meats and whole milk, which should be eaten in moderation.
Feed your immunity
Each food has a type – or more – a contribution to the body. Although it was not possible to determine the most appropriate diet that can enjoy all the benefits. It is important to eat food that has less amount of sugar, fat & salt. Giving preferences to fruits, vegetables and cereals is ideal to maintain immunity in the highest, since this group is the second source of zinc, vitamin C and E, fatty acids and carotenoids. Fatty acids enhance the immune response. Since zinc strengthens immunity and helps in the formation of white blood cells responsible for defending the body.
Vitamin E also improves the immune response and is found in some vegetable oils and olive oil. Vitamin C is beneficial primarily in respiratory infections. It is found in orange, cherry, lemon, pineapple and other acidic fruits. While carotenoids enhance the body’s defence since they activate the immune system. They can be found in vegetables and fruits of orange, red and yellow.
It is not always that the consumption of food is sufficient for proper nourishment of the body. As some vitamins and mineral substances need to really take effect. That’s why supplements are also part of the new food pyramid. “They are important because they prevent disability and excess nutrients. But it is important to remember that the quantity and variety of vitamin supplements should be given as recommended by professional,” explains Max.
Do not forget water
Water is essential in almost all body functions. The liquid helps to filter toxins and dilute them, assists in the transport and absorption of nutrients, regulates body temperature, reduces the risk of urinary infections and kidney stones, moisturizes the respiratory system and reduces the risk of infections caused by viruses.
There are even more benefits of water like water along with fibre, helps to prevent some toxins which become acne or boils, and cause other skin problems, and is important in the fight against cellulite and stretch marks. During weight loss, it is essential, because it regulates the metabolism of fats, helps in the functioning of the kidneys – which prevent fluid retention in the body – and helps in digestion, especially of fibre in vegetables and fruits.
Therefore, those who drink little water may have more body fat. Other consequences can be seen in the skin – which is dry, rough and becomes vulnerable to the aging process – and hair, which become weak and dull. “As the water hydrates and helps in eliminating toxins, it strengthens the skin, nails and hair. The ideal is that an adult should drink 2 to 2.5 litres of water per day,” recommended by nutrólogo Asinelli Max.
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