A balanced diet is one that includes foods from different groups and provides the nutrients and energy that each person needs to stay healthy.
These nutrients include proteins, carbohydrates, lipids, vitamins, minerals, and water. In this context, it is important to consider that our diet is as varied as possible, incorporating foods that contain proteins, complex carbohydrates and healthy fats for the proper functioning of our body.
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“We must not forget that proteins fulfill various structural functions. Within these functions are proteins such as collagen and keratin. Collagen forms the connective tissue of muscles, bones, tendons, skin, and cartilage. Keratin is the main structural component of hair, nails, teeth and skin. On the other hand, they help maintain and increase muscle mass, in addition to participating in hormonal processes, which is why it is so important to include them in our diet,» he explains. Daniela Gomezdisciplinary academic of the Nutritional Care Center School of Nutrition and Dietetics UDLA.
Daniela Gómez, disciplinary academic of the Center for Nutritional Attention School of Nutrition and Dietetics UDLA.
The professional adds that “proteins are found in foods of animal origin and it is advisable to prefer lean cuts of red and white meats such as chicken, turkey and fish. In the case of foods of plant origin, proteins are found in legumes (beans, lentils, chickpeas), nuts, some cereals such as quinoa, soybeans, seitan (not suitable for celiacs) and tofu.
For its part, Miguel Serrucho Valenzuela, chef at El Carnicero, explains that “meat, whether red or white, contributes to muscle mass, as long as we combine its consumption with a healthy diet and physical exercise. It is also necessary to avoid excess intake of those meats that have a higher percentage of fat.
Miguel Serrucho Valenzuela, chef at El Carnicero
In the case of carbohydrates, it is essential to bear in mind that they provide immediate energy and help our body to carry out activities of daily living, as well as being essential for the correct functioning of brain actions.
“We should not be afraid of carbohydrate consumption, the important thing is to consider the selection and quantity that we eat daily. We must incorporate those that are preferably complex, because their absorption is slower and avoids sudden increases in insulin and blood glucose. The above is found in fruits, vegetables, oatmeal, whole grain rice and noodles and fresh legumes. Likewise, simple and processed carbohydrates should be avoided, since their high consumption is associated with the development of chronic non-communicable diseases such as DM2, dyslipidemia, overweight and obesity”, comments the UDLA expert.