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The secrets for a healthy diet

The secrets for a healthy diet

Mireia Cervera 01 June 2017

Do not miss this post with the definitive guidelines and simple tips for a healthy diet.

Everyone wants to have a healthy lifestyle, it is a mantra that we repeat ad nauseam but, ¿CHow is it done? Leading a healthy life is based on three basic principles: diet, exercise and rest. To begin with, making the decision to make the change is already a big step, but many times we do not know where to go.fish. If we have spent a long time carrying bad habits - eating poorly, stressed and sedentary - it will be more difficult, almost impossible, to change overnight and we may end up giving up. That is why below youWe give the definitive guidelines for you to start the change towards a better diet and do not stop trying, keeping what you have learned over time.

The importance of planning

If we want to eat a balanced diet, planning is essential. First we have to plan the weekly menu . It won't take us more than halfhour and will allow us to save a lot of time later and avoid improvisation that often leads us to eat anything. Then plan the purchase of what we need to prepare the recipes of whatwe will eat. The list of what we need will ensure that we do not forget anything that is missing in the pantry. It will allow us to avoid compulsive purchases (your pocket will thank you) and save time walking through the aisles of the supermarket.


The purchase

To eat a healthy diet, it is essential to shop in a healthy way . It is essential that the protagonists, and not the invited artists, of your shopping basket are the fruitsas, vegetables , whole grains , legumes , nuts and seeds in their most natural state. You can not miss a good olive oil eitherVAT. These vegetable ingredients provide us with a large part of the vitamins, minerals, fiber and essential nutrients to be in top shape, so they cannot be missing from your daily diet. A trick : how many moreThe more colors you have on the plate, the more variety of nutrients you will ingest.

Introduce good quality protein into your diet: lean meats such as chicken or turkey, and fish are good sources of protein to nurture.This diet. Legumes, when combined with cereals such as bread, pasta and rice, also provide us with high-quality proteins. Cook them in a healthy way and accompany them with vegetables alwaysas possible. On the other hand, good hydration is also essential to eat a healthy diet . Water should be the main drink and we should limit the consumption of soft drinks and alcoholic beverages.


Once we have the purchase at home we have to save it. The way we preserve food is essential to get the most out of ourrecipes . Thus, for example, in general it is always advisable to store clean vegetables in perforated plastic bags with a little kitchen paper to absorb moisture, and preferably place them in thebottom drawer of the fridge.

The fruits are kept at room temperature in a place with good current. But, on the contrary, the most perishable such as strawberries, plums, apricots or loquats should saveGo into the "freezer" (as they say in North America and also in Latin America) when they are ripe. And even freeze them and have them on hand to make natural smoothies and ice creams when you feel like it the most.

So that they keep intact tAll its properties keep cereals , legumes and seeds in glass containers with a good lid and place them in a dry and dark place.

Ingredient preparation

Although it seems obvious, first of all we must have all the ingredients of the recipe prepared. It will help us so that all effort and concentration are fixed on thepreparation of the recipe .

We will wash all the vegetables with cold water and without chopping, since, if we wash them after cutting them, many minerals are lost by dissolution, which reduces their flavor.r and its nutritional qualities. For the same reason, we will avoid prolonged soaks. It is useful to have a brush to clean vegetables and greens. As for cereals (brown rice, quinoa, oats, wheat sarraceno…) they must be washed before cooking and the best way to do this is by immersion and decantation of the water.


What we eat is as important as the way we cook itlet's go. The way to cook Food also has consequences on the nutritional properties of the food. The oven , the kitchenSteamed and wok are our best friends to lose the bare minimum. Of all the nutrients, vitamin C is the one that is easier to lose along the way when we cook vegetables, that is why it is good that it is not lacking withraw vegetable sumo. For example, don't miss salads, gazpachos, green smoothies and lots of fresh fruit in your diet.

Now you just have to choose a healthy recipe (we haveThere are some on our blog) and together with the guidelines that we have provided we can assure you that cooking and eating a healthy diet will be a piece of cake!

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale