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3 strategies to eat healthy and other tips


1. Know how to distinguish between what it is to eat and to nourish yourself. Eating doesn't necessarily mean good nutrition. Good nutrition is acquired by eating fresh food and minimizing or eliminating processed foods, especially fast or junk food, because it contains little or no nutritional value in addition to many empty calories.


2. Eat fresh food. Fresh food is all that nature offers us: fruits, vegetables, or herbal sprouts (such as alfalfa), and seeds or grains. Fresh food is beneficial because the body is in an alkaline state.


3. Do the shopping in the supermarket, walking mainly on the periphery and do not go hungry. In supermarkets, vegetables, fruits, seeds, meats, dairy products, and whole grains are usually on the periphery. Avoid going downtown or isolating, which is where processed foods and junk food are. Notice that if you go to the supermarket hungry, you buy more processed and unhealthy foods.

  


What is processed food? It is food that has undergone a change before being consumed. The processing can be as simple as freezing or drying or as complex as the formulation of frozen or dried foods and combine ingredients such as sweeteners, spices, oils, flavorings, colorants, and preservatives. Processed foods can be:

  • Frozen or canned fruits and vegetables

  • Packaged foods such as cereals, beverages, or baby foods in jars

  • Foods with health and nutritional claims on labels such as: "low in fat," "may reduce the risk of heart disease," or "high in calcium"—

  • Foods fortified with nutrients such as fiber,  vitamin D  and C, and omega-3 fatty acids

  • Prepared foods in quick-service and haute cuisine restaurants, cafeteria, sports stadiums, cafeterias, and other places.


What are calories?

A calorie is the unit of measurement of the energy that is present in a food. The body needs calories to have power and to be able to fulfill metabolic functions and daily activities. When we consume many calories and do not spend them, our body converts them into fat, accumulating around organs and muscles.


What are empty calories?

Calories are present in foods that provide very little or no nutrients, such as soft drinks, sweets, flours, fast foods with refined sugars and alcohol.

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