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11 consejos sobre qué comer para mantenerse en forma

It is now well established that a balanced diet is necessary to keep fit and healthy. However, due to daily stress, the influence of advertising and misconceptions generally due to a lack of knowledge of food, some food errors are very common in the population. The most frequent mistakes that are often made unknowingly concern the quantity, quality and distribution of food durante el día.

11 consejos sobre qué comer para mantenerse en forma

What to do to keep fit: the most common dietary mistakes

  • Consumo excesivo de azúcares simples (sucrose), mainly contained in sweets, sweets and drinks;
  • consumo excesivo de sal and foods that contain it;
  • Consumo excesivo of animal fats ;
  • consumo excesivo de Bebidas alcohólicas ;
  • poor introduction of dietary fiber due to the reduced consumption of vegetables and fruit and the excessive consumption of refined foods;
  • avoid the consumption of foods that are sources of carbohydrates (pasta, bread, etc.);
  • abolition of breakfast and the habit of skipping lunch, concentrating the introduction of food in the evening meal;
  • Continuous “picking” of food during the day;
  • eat quickly , chewing little on ingested food;
  • focus attention exclusively on the calorie content of foods, without considering their composition;
  • seguir "hazlo tu mismo" diets or the same diet as your friend, neighbor, etc. What
11 consejos sobre qué comer para mantenerse en forma

What to eat to keep fit: our advice

To keep fit you need to:

  • Reducir el consumo de sugar, sweets and sweets in general ; limit as much as possible the consumption of soft drinks, syrups, fruit juices and sugary drinks in general;
  • limit the use of table salt and the consumption of foods that contain it (sausages, cured meats, cheeses …);
  • favor the use of vegetable origin condiment fats, in particular oliva virgen extra oil, corn oil , girasol petróleo, aceite de semilla de uva , preferably raw on food and in moderate quantities;
  • avoid the consumption of alcoholic beverages between meals ; limit their consumption during meals, according to the Italian food tradition;
  • consumir regularmente a side dish of vegetables with meals and 2-3 fruits a day ;
  • consumir adequate portions of first courses and / or bread , in order to provide the body with the right amount of energy needed;
  • adequately divide the meals during the day , to better distribute the caloric and nutrient load;
  • chew well and for a long time the bites of food ingested , to promote the sense of satiety and to digest better;
  • limit the portions of food;
  • mantener adequate daily hydration (drink at least 8-10 glasses of water a day);
  • aprender a read product labels , which are useful for making correct choices and purchases.
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