Nutrition: time to take care of weight and health
Nothing better than following some healthy nutritional recommendations for your daily routine. With a few small changes and sacrifices, you will be able to stay in shape or lose the pounds that bother you, without forgetting the pleasure of eating.
Here are some tips
According to Pennsylvania State University in the United States, before eating lunch or dinner, it is good to eat a piece of fruit. Eating an apple 15 minutes before a meal can save up to 187 calories daily. Also, if you love ice cream loaded with syrup, cookies, and toppings, it’s time to swap that for a small bowl of fruit salad and a scoop of sugar-free light ice cream. This can reduce up to 240 calories.
The Saturday night pizza with high-calorie ingredients should also be replaced with healthier ones such as spinach, arugula, or sun-dried tomatoes. This way, you’ll remove 112 calories from your plate and offer your body a higher amount of fiber, which prolongs the feeling of fullness.
Smoothies, a tool to consider
In general, when we talk about smoothies, we usually think of sweet shakes made with dairy (yogurt, cream, ice cream), which are very high in calories and unhealthy. But a smoothie simply means that we have decided to blend a series of foods in a blender. Below, we explain the benefits of regularly consuming these smoothies:
They are easy to digest, especially beneficial for people who eat too quickly without chewing well.
- They help us control our weight and curb appetite attacks, as they are very filling.
- They prevent and improve constipation thanks to their fiber content.
- They are also a beauty remedy due to their vitamin and mineral content.
- They help prevent skipping meals because they can be taken on the go.
- They contain no lactose, and some are gluten-free.
- The whole family can enjoy them.
- They are ideal before physical or mental effort.
- They are easy to prepare and can be enjoyed year-round.
What should a healthy smoothie contain?
To satisfy our appetite, avoid hunger shortly after eating, and provide our body with the necessary nutrients, each meal should include the following types of foods:
Vegetables: raw and dried fruits, vegetables.
Proteins (in this case of plant origin): nuts, cereals, avocado.
Starches or cereals: cereal drinks, banana.
Healthy fats: cold-pressed oils, nuts, avocado.
Therefore, each smoothie we prepare should contain, in greater or lesser amounts, ingredients from these categories, adapted to our profile, age, weight, daily routine, time of day, etc.
Some ingredients can be:
Fruits: apple, pear, strawberries, papaya, pineapple, banana, avocado, etc.
Leafy greens: spinach, arugula, beet leaves, lamb’s lettuce.
Nuts: walnuts, hazelnuts, almonds, pine nuts.
Dried fruits: prunes, raisins, dried apricots, dates.
Cold-pressed vegetable oils: olive, almond, sesame, sunflower, flaxseed, wheat germ.
Plant-based drinks (oat, rice, spelt, almond), natural fruit juice or water.
Optional sweeteners: honey, agave syrup, brown sugar.
Dietary supplements: brewer’s yeast, pollen, wheat germ, spirulina, wheatgrass.
Examples of complete smoothies
To make smoothie preparation easier, here are some delicious and nutritionally complete recipes:
Green smoothie: avocado, tender spinach, ripe banana, rice drink.
Red smoothie: strawberries, cooked beetroot, raisins, macadamia nuts, sunflower oil, cranberry juice.
Orange smoothie: papaya, beet leaves, pine nuts, dried apricots, almond oil, oat drink, wheat germ.
Yellow smoothie: pineapple, hazelnuts, dates, sesame oil, apple juice, pollen.
It is equally important not to combine certain types of foods.
When eating, it is very important to know which foods to combine, since not all foods mix well together. Many foods, when combined correctly, can be very beneficial for improving some health issues because each food provides its properties, and when mixed properly, these benefits clearly improve health status. However, when combinations are not made correctly, adverse reactions may occur in the body.
Foods that should not be combined
Spinach and cheese: Spinach contains substances called oxalates, which prevent the body from properly absorbing calcium. Therefore, it is not advisable to mix spinach with cheese or other dairy products.
Liquids with meals: It is important to know that drinking too many liquids during meals is not recommended because digestion slows down, which harms health. If you are someone who cannot eat without drinking liquids, try to reduce the amount as much as possible.
Sugar: Avoid adding extra sugar to foods that are already sweet, as this increases calorie intake detrimentally.
Magnesium-rich foods and soft drinks: Cereals and all magnesium-containing foods should never be combined with soft drinks, because soft drinks contain phosphates that prevent proper magnesium absorption.
Carbohydrates, starches, and acidic foods: Carbohydrates and starches begin digestion in the mouth, requiring proper chewing and an alkaline environment. Acidic foods slow digestion, so it is not recommended to add tomato to pasta or rice, for example.
Do not mix sweet and acidic fruits: Sweet fruits are not compatible with acidic fruits. When combined, chemical reactions can harm normal body function.
Sauces with meals: Generally, all sauces are high in fats, which slow digestion because they neutralize gastric enzymes, preventing proper digestion. It is recommended to minimize their consumption. As you can see, learning to combine foods correctly is quite simple; you just have to keep it in mind when preparing and serving meals to avoid many health complications.
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