Dairy products provide good amounts of B vitamins (mainly vitamin B2) and vitamins D and A, which are essential for strengthening the immune system.
There is the notion that healthy eating comes through great effort: avoiding rich foods, limiting yourself to vegetables, or eating a restrictive diet that is almost impossible to sustain. The truth is, the challenge is finding a balance not just in portion size, but also in food variety.
Nutritionist Romina Pereiro (registration number 7722) says: “We must find a balance that allows us to eat everything in the right amount to avoid malnutrition, but without forgetting the pleasure that food gives us. ” “It’s about consuming the 5 food groups on a daily basis.”
The first group consists of vegetables, fruits and seeds. These foods are considered “good for you,” but it’s important to understand why. “They provide a large amount of protective substances: vitamins, minerals, antioxidants and, thanks to their high fiber content, they fill us up and improve intestinal motility.”explains Pereiro.
In group 2 are grains, legumes and their derivatives. Grains like rice, wheat, corn and oats are high in carbohydrates and therefore It’s a very feared food group in general, although it’s a notable source of energy. “They’re high in protein, fat, vitamins A, B6, B12, C, calcium, phosphorus, amino acids, and other minerals,” says Perrero. Legumes (e.g. chickpeas, lentils and peas) are also rich in complex carbohydrates, protein, fiber, vitamins and minerals such as iron and zinc.
Dairy products make up Group 3, which includes a fundamental mineral for bone health: calcium. but also milk They also provide a good amount of B vitamins (mainly vitamin B2) and vitamins D and A, which are needed to strengthen the immune system.
“It’s worth highlighting the benefits of fermenters that yoghurt offers,” explains Pereiro. “The fact that fermenters survive as far as the gut ensures us very easily digestible food because These active cultures use the lactose that is naturally present in milk as a nutrient., This means that yogurt contains much less lactose than milk. Therefore, it is recommended for people with lactose intolerance. In addition, it has been shown to prevent type 2 diabetes and enable better weight management.”
How to meet the need for dairy products for a healthy diet? 1 cottage cheese + 1 glass of milk + 1 serving of cottage cheese per day
How to meet milk needs to get all these benefits? 1 curd + 1 glass of milk + 1 portion of paneer per day. “It is important to emphasize that the benefits of yogurt fermentation can be multiplied when yogurt is combined with probiotics. It is important to read the label to identify them.”
Meat and eggs form group 4. ,They provide animal protein and iron, a mineral that is better absorbed by the body than plant iron. explains Pereiro. It is important to distinguish the characteristics of each subgroup in this category. it’s not the same Sea fish, This has heart and artery protective properties due to the nature of the lipids – omega-3 fatty acids – compared to red meat, whose intake should be controlled.
Eggs provide high-quality protein, All vitamins (except C), minerals like iron and healthy fats. With chicken, it’s better to avoid the skin as it concentrates most of the fat, so it’s better to remove it before cooking.
Group 5 has fats, oils and sugars. They are not all the same. Knowing the differences helps us avoid the most harmful without completely abandoning our diet.
high intake of saturated fat or animal origin such as meat, sausage, butter and cream increase blood cholesterol levels and Increased risk of obesity, heart disease and some cancers,
Unsaturated or vegetable fats found in oils, legumes, dried fruits, avocados, and olives in adequate amounts help reduce heart disease.
Hydrogenated fats are oils made through an industrial process. Convert to solids like packaged breads, empanadas, tops, pastries, cookies, candy and fast food.
in connection with sugarFound naturally in fruits (fructose) and in excess in sweetened foods, beverages or processed foods. “It is advisable to reduce it because our country doubles the consumption recommended by the World Health Organization (WHO),” says Pereiro.
Healthy eating is a goal influenced by many factors, including social and economic factors. The basic recommendations in this article are one element to consider as you begin planning dietary changes. In order for it to last longer, it is important to develop sustainable habits and become a regular eating pattern over time.