Nothing more misleading than that certainly with which we grew up that you should eat everything in moderation. The truth is that what we need to eat is fundamentally “natural ingredients”, in the words of Elisa Blázquez, a nutritionist at foodStories, a food delivery company that sends the exact raw materials home to prepare healthy recipes themselves. This broadly means that we must prioritize the consumption of fruit, vegetables, legumes, fish and poultry, combined with unsaturated fats, especially olive oil.
According to the so-called Harvard Plate, the new guide to a healthy diet prepared by the T.Chan School of Public Health at Harvard University, it is advisable to limit the consumption of foods such as butter, red meat and cheese as well as from refined grains and milk and dairy products (of which the intake should not exceed two daily servings). For a balanced and healthy diet, according to the Harvard plate, it is essential to distribute the amounts on the plate correctly: 50% of these should be fruits and vegetables, preferably of different colors, 25% whole grains and another 25%% healthy proteins, mainly from fish, poultry, legumes and nuts.
We need to remove the focus from the scale, which is achieved by stopping weight loss diets and making healthy eating plans
If we follow these guidelines and completely eradicate the consumption of certain foods, we will not only eat healthy but also keep our weight under control without facing wild diets with the resulting yo-yo effect. Nutritionist Jesica Lavia explains this, remembering that the first thing we should do when designing our diet is to remove the focus from the scale, which can only be achieved by stopping weight loss diet and doing what is called weight loss plans. be healthy, which respects four basic parameters: quantity, quality, harmony and adequacy ”. To do this, in addition to following the indications of the Harvard plate and making sure that the basis of our diet is fresh and seasonal foods from the garden, it is also essential to eradicate those that come next.
Not even a glass of wine a day is healthy, nor is beer a prodigy of nutrients. The best we can do with alcohol is to eliminate it completely from the diet, a presumption endorsed by numerous prestigious scientific studies. One of them, published in the magazine The Lancet, points out that even moderate alcohol consumption increases blood pressure and degrades the possibility of suffering from cardiovascular disease, among others, and the widespread theory that a moderate intake can be good for health. Another study, this time published in the Spanish Journal of Public Health, concludes that there is no evidence that the consumption of different alcoholic beverages, such as beer, wine and spirits, has a differential effect on the incidence of cardiometabolic and neurodegenerative diseases and cancer. This means that the old belief that beer and wine can even be beneficial to health, while strong spirits are not, is nothing more than a misconception, as the effects of alcohol are similar in all.
Blázquez recalls that “we should consume water, infusions or fermented beverages such as kombucha daily, as anything that gives us an excess of sugar and additives should be avoided”, referring to industrial juices, carbonated beverages or processed dairy products. In this sense, the nutritionist explains that “we need to pay attention to the type of milk we consume, and always drink it fresh and organic, even though it is not a food we should abuse.” In fact, Blázquez recalls that “cow’s milk we get in the supermarket is rich in beta-casein A1, a protein associated with markers of inflammation, so that in people with inflammatory bowel disease or other chronic pathologies its consumption should be taken. account “.
In any case, the fact that we occasionally consume ultra-processed products does not mean that it is recommended as part of a balanced diet. According to a study conducted by the CIBER of Obesity and Nutrition (CIBEROBN), affiliated with the University of Navarre, high consumption of ultra-processed foods, which means three daily servings, is accelerating cellular aging. Among the ultra-processed we find, in the words of Blázquez, “sauces, juices and industrial pizzas, soft drinks, sugary dairy desserts, pastries … In short, all packaged foods that contain a large amount of food additives, added sugar, refined oils, etc.” . Another study, this time conducted by the University of Paris-Sorbonne and published in the journal JAMA Internal Medicineis associated for the first time with the consumption of ultra-processed foods with an increased risk of death.
In the universe of dairy spoon desserts, which already occupy large refrigerators in supermarkets, only one product was allowed: “natural yoghurt without added sugar, which we also have to eat without sugar, so we have to gradually get used to the palate after its original flavor ”, explains nutritionist Susana León. Blázquez in turn recommends always looking at the list of ingredients. “A fermented dairy product such as yoghurt or kefir must always be made with milk and fermentation. And point, ”he says. The expert also recommends, “avoid all light or no desserts, because to compensate for the loss of fat, they are usually supplemented with other additives and often contain a lot of sweeteners.”
Although not all pre-cooked foods are the same and there are some healthy ones on the market, such as certain chicken or vegetable broths made with natural ingredients and vacuum-packed without additives, it is best to check the list of ingredients carefully and avoid them. as much as possible the possible. “It is important that we make the new generations aware of the importance of cooking our food and not abusing pre-cooked food. It’s the only way to control the raw material we eat and make cooking and organizing meals part of a healthy life, ”says Blázquez. If we buy pre-cooked food on time, it is important to “look closely at the label and make sure it contains the same ingredients as we would at home: it must be a copy of the original recipe and not exist From seasonings we do not know about, ”explains the expert.
The Harvard plate is crucial in this regard: if we want a healthy diet, we must limit the consumption of red meat and cheese and avoid the so-called “bacon”, sausages and other processed meats such as sausages and burgers altogether. In this sense, the WHO defines processed meat as “that which has been transformed by salt, healing, fermentation, smoking or other processes to improve its flavor or preservation”. Among the most commonly processed meats, according to the WHO, are sausages, ham, canned meats, canned meats, and meat-based preparations and sauces. In fact, processed meat has been included by this body in Group 1, as a carcinogenic food for humans, meaning that there is “sufficient evidence” of its carcinogenicity in humans.