A healthy and balanced diet

By Juan Diego Torres Torres

It is important to understand the difference between a healthy and a balanced diet; the former refers to the consumption of natural, unprocessed foods, including fruits and vegetables, healthy fats such as nuts and olive oil, meat, fish and eggs, whole grains, natural dairy products, etc. On the other hand, a balanced diet is one that provides the necessary nutrients for each organism, depending on age, sex, size, lifestyle, physical activity and even health condition. This type of diet provides the right balance of macronutrients (carbohydrates, proteins and fats), micronutrients (vitamins, minerals and antioxidants) and fibre. Thus, by combining the terms 'healthy' and 'wholefood', we obtain a varied and natural diet that meets a person's specific needs, consuming foods that avoid malnutrition and help prevent non-communicable and other diseases such as diabetes, heart disease, stroke, cancer and obesity, according to the World Health Organisation (WHO).

 But how should we eat to achieve a healthy and balanced diet?

 As mentioned above, this depends on each person's particular condition and needs. However, it is suggested that this type of diet should be rich in plant-based foods that are rich in carbohydrates, proteins, fats and fibre, such as vegetables, fruit, tubers, legumes, whole grains, eggs, fish, nuts, white meat and, to a lesser extent, red meat. On the other hand, the consumption of processed foods such as sausages, fried foods, canned and bottled foods, ice cream and chocolate should be avoided or reduced. In general, the following proportions are recommended:

  Carbohydrates are the main source of energy and there are slow and fast absorbing carbohydrates. As part of a healthy and balanced diet, it is recommended to eat complex or slow-absorbing carbohydrates with a glycaemic index of less than 55. They are so called because the body takes longer to absorb them and convert them into energy, which is why they are the most recommended, as they allow favourable blood glucose levels and a prolonged feeling of satiety. These carbohydrates include lentils, Greek yoghurt, red fruits such as blueberries, raspberries and blackberries, lentils, bread, rice and wholemeal pasta, and vegetables. On the other hand, simple or fast-absorbing carbohydrates have a glycaemic index of over 70 and are absorbed by the body quickly and without effort, which favours the presence of blood sugar disorders and the presence of energy in the form of fat. This group of carbohydrates includes sugar, honey, refined flour, sweets and some fruits such as bananas, grapes and prunes.

Proteins, on the other hand, are important for the synthesis of tissues, hormones and enzymes. They also contribute to the proper functioning of cells and the immune system. This group includes beef, pork or chicken, fish, seafood, cereals (especially whole grains such as beans and lentils), tofu and eggs.

In addition, fats promote the proper condition of cell membranes, are an important source of energy and help maintain body temperature. Within this group are saturated and unsaturated fats, depending on the chemical composition of their fatty acids. Saturated fats are often solid at room temperature and are harmful because they raise blood cholesterol levels, leading to cardiovascular disease and obesity. Saturated fats are found in baked or fried foods with saturated fats such as butter or lard; beef, lamb, pork or poultry with skin; whole or 2% milk and its derivatives such as butter, cream, cheese and yoghurt; and some oils such as palm and coconut. On the other hand, unsaturated fats (monounsaturated and polyunsaturated) are generally found in liquid form at room temperature in foods such as nuts and seeds, fish, omega 3 and 6, and vegetable oils, mainly olive and sunflower.

 

Although a healthy and balanced diet allows for the consumption of a variety of foods, there are some modern diets that challenge its principles, such as the ketogenic and vegan diets described in this blog.

 

References

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Instituto Dyn. (2018, septiembre 19). Hidratos de carbono de absorción lenta, todo lo que necesitas saber. https://institutodyn.com/hidratos-carbono-absorcion-lenta/#:~:text=Los%20alimentos%20ricos%20en%20hidratos,sean%20perjudiciales%20para%20la%20salud.

Mayo Clinic. (2022, febrero 15). Estilo de vida saludable: Nutrición y comida saludable. https://www.mayoclinic.org/es/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550

MedlinePlus. (2023). Proteína en la dieta. https://medlineplus.gov/spanish/ency/article/002467.htm#:~:text=Recomendaciones%20ha%20sido%20extendido.,de%20prote%C3%ADna%20proporciona%204%20calor%C3%ADas.

MedlinePlus. (2023). Información sobre las grasas saturadas. https://medlineplus.gov/spanish/ency/patientinstructions/000838.htm#:~:text=La%20grasa%20saturada%20es%20un,grandes%20cantidades%20de%20grasas%20saturadas.

ProActive. (2023). ¿Qué son las grasas insaturadas? https://www.pro-activ.com/es-es/corazon-y-colesterol/grasas-saturadas-y-no-saturadas/que-son-las-grasas-insaturadas

 Sannus Clinic ( 2022, octubre 21). ¿Realmente sabes lo que es una dieta saludable y equilibrada? https://sannusclinic.com/realmente-sabes-lo-que-es-una-dieta-saludable-y-equilibrada/