When a person hears the word diet , he immediately relates it to restriction, scarcity. And when you hear the word ‘fit,’ intense workouts come to mind in a fitness center. Nothing further from reality.
The term diet, according to the nutritionist Jeanette Heredia , means to regulate the amount and type of food . Therefore, a healthy diet consists of eating without excesses and using quality products, away from white sugar , processed flours and saturated or trans fats.
A healthy diet contains all the macro and micro nutrients . The amounts are determined depending on the needs of each person. To establish a feeding table , Heredia, for example, takes into account the size, age, sex and physical activity of his patient . It even analyzes the type of work. There are certain work activities that require a greater use of energy. And that ‘fuel’ is usually obtained from carbohydrates: fruits, cereals, pasta.
Heredia cites an example: a master mason will require a higher caloric intake than a secretary. The latter spends most of her time sitting in front of a computer, while the former moves from side to side carrying different weights.
The word ‘fit’ is another one that generates confusion. For Lorena Martínez, a trainer and nutritional advisor, being ‘fit’ means being healthy . And how is that achieved? Simple: following a healthy diet, consuming plenty of water and doing physical activity every day. The suggestion from the World Health Organization (WHO) is to get 150 minutes of exercise a week.
Having clarified both terms, the specialists consulted by Afull give a series of recommendations to maintain a healthy life, be ‘fit’ or without those extra pounds that cause diseases and low self-esteem.
The decalogue to be ‘fit’
1) Maintain a healthy diet that contains protein, carbohydrates, fats, fruits and vegetables in accordance with the amounts recommended by a specialist. An average woman , for example, requires between 1,800 and 2,000 calories a day. A man, on the other hand, should consume between 2,000 and 2,200 calories.
2) Eat healthy fats : olive oil, nuts, salmon. The WHO suggests eating between 20 and 35% of total fat per day, of which between 6 and 11% should be polyunsaturated (with 2.5 and 9% of Omega 6, and 0.5 and 2% of Omega 3 ); between 15 and 20% monounsaturated and less than 10% saturated fat.
3) Drink between two and three liters of water a day. Avoid sugary drinks.
4) Avoid products with high sugar content such as cakes, chocolates, milkshakes, cereals. If you feel like something sweet , turn to fruits . The recommendation is to eat three to four servings of fruit a day.
5) Exercise every day. Alternate activities to avoid becoming monotonous: run, jog, lift weights. 150 minutes of physical activity a week is enough to maintain a healthy life . That number can increase depending on the objectives of each person.
6) Include products rich in fiber to stimulate the digestive system. A day 25 grams of this substance are suggested, present in the rind of fruits and whole grain products.
7) Avoid processed foods , as they contain large amounts of salt.
8) Rest . Recovery time varies from person to person. In general, it is recommended to sleep between 7 and 8 hours a day.
9) Allocate one day a week to walk in places away from pollution. It will help you release stress and renew ideas.
10) Prepare food in advance. Cook the meats and rice the night before, distribute them in containers and store in the fridge. This will save time and avoid eating whatever comes your way.