Maintaining a healthy diet involves more than just counting calories: it’s essential to understand the role of each food group and how they contribute to the proper functioning of the body. In this article, we’ll explore the main food groups and offer practical tips for balancing them in your daily meals.
1. Carbohydrates: The Main Source of Energy
Carbohydrates are often demonized, but they are essential for providing energy to the body and brain. They are the basis of the diet and should be consumed in their most natural form, such as whole grains, fruits and tubers.
- Top healthy sources : Brown rice, oats, sweet potatoes, quinoa, fruits and starchy vegetables like squash.
- Balance tip : Prioritize whole carbohydrates, which have more fiber and promote satiety. Avoid ultra-processed products such as white bread and cookies.
2. Proteins: Body Builders
Proteins are essential for tissue repair, muscle formation, hormone production and immune system function. They can come from animal or plant sources.
- Main healthy sources : Lean meats (chicken, fish), eggs, legumes (beans, lentils, chickpeas), tofu and nuts.
- Balance tip : Combine plant-based protein sources with whole grains to get all the essential amino acids (example: rice with beans).
3. Good Fats: Energy and Brain Health
Despite having a bad reputation in the past, good fats are crucial for brain health, hormone production and absorption of vitamins (A, D, E and K).
- Main healthy sources : Avocado, extra virgin olive oil, nuts, seeds (chia, flaxseed), oily fish (salmon, sardines).
- Balance tip : Include a small portion of healthy fat in each meal, such as a drizzle of olive oil on your plate or a handful of nuts as a snack.
4. Fiber and Vitamins: The Importance of Vegetables and Fruits
Vegetables and fruits are rich in fiber, vitamins and essential minerals. In addition to aiding digestion, fiber promotes satiety, while vitamins and minerals play important roles in metabolism and immunity.
- Top healthy sources : Leafy greens (spinach, kale), colorful fruits (oranges, mangoes, berries), cruciferous vegetables (broccoli, cauliflower).
- Balance tip : Include at least half of your plate with a variety of vegetables. Choose whole fruits instead of juices to make the most of the fiber.
5. Dairy and Alternatives: Calcium and Bone Health
Dairy products are known to be rich in calcium, but there are alternatives for those who are lactose intolerant or prefer to avoid animal products.
- Main healthy sources : Milk and dairy products (natural yogurt, fresh cheese), fortified vegetable drinks (almond milk, oats), broccoli and sesame seeds.
-
Balance tip : Choose products without added sugar and prefer those enriched with calcium and vitamin D.
***Extra Tip: Variety is Essential
Try to vary your sources of each food group throughout the week. This ensures a broad nutrient intake and keeps your diet more interesting and tasty.
Remember: healthy eating doesn’t have to be restrictive. Balance is key to enjoying your meals while taking care of your health. Why not start applying these tips today?