Dr. Mariangeles Gomez

Medical specialist in nutrition


Eating a balanced and healthy diet doesn’t have to be complicated. What’s more, eating healthy can be delicious and varied. The more our palate is stimulated, the easier it is to eat healthy.

Here are 5 easy-to-follow tips for eating healthy on a daily basis.

  1. According to FAO, choose whole foods over processed foods. Swap frozen pizza and instant ramen for fresh fruits, vegetables and legumes. They are full of nutrients, fiber, healthy fats, vitamins and minerals. Try to incorporate vegetables at lunchtime and snack on at least one piece of fruit.
  1. Say NO to sugary drinks . Sugar-sweetened beverages may not only cause obesity and type 2 diabetes, but also, excessive consumption may cause liver damage, premature aging, anxiety, etc. Instead of drinking a soda or juice, try drinking water or infused water.

MAYO CLINIC recommends drinking at least 2.5 L of water per day (depending on physical activity).

  1. Counts nutrients NOT calories . If you want to improve the quality of your diet, focus on the nutrients you consume rather than the calories. It is the quality of the calorie that has the greatest impact on our health, not necessarily the quantity we consume.
  1. Have healthy food in sight. When you’re hungry, you’re more likely to eat the first thing you see on the counter or in your kitchen cupboard. Put fruit on the kitchen counter, keep healthy snacks in the cupboard. Always keep in the refrigerator containers of prepared legumes, vegetables and fresh fruits and vegetables already cut; everything to make it easier and faster to eat healthy.
  1. Practice mindful eating. Mindfulness is a form of meditation that involves focusing on the present, that is, what you feel in each moment, even while eating. The practice of mindful eating allows you to slow down and savor your food, which can help prevent overeating. Take a moment before eating and think about the food you are about to eat. Remind yourself that your body would like to feel satisfied, not full.

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