A balanced diet

The golden rule for a healthy & balanced diet is variety and moderation. It is therefore important:

1. The portion size on the plate

The dish should contain foods of high nutritional value and it's important to include all the macronutrients in the appropriate quantities: Carbohydrates ✔️ Proteins ✔️ Fats ✔️

The 1/2 dish should include seasonal salad (raw or boiled), the 1/4 of the dish starchy foods (potato, rice, legumes, spaghetti, bread) and the remaining 1/4 of the dish protein foods (chicken, fish, meat ).

2. Fiber

The recommended fiber intake daily is 20-30gr or 14gr per 1,000 calories. Fiber-rich foods are found in fruits, vegetables, whole grains and legumes.

3. Mediterranean Diet

Includes daily consumption of fruits, vegetables, whole grains and good fats, such as virgin olive oil and unsalted nuts. Consumption of dairy products is recommended to be on a daily basis, with low fat. Consumption of processed carbohydrates such as white bread, sugar, processed foods, soft drinks and alcohol should be limited. Regarding the consumption of red meat (beef, pork) and white meat (poultry, fish) you should limit to 2-3 times a week.

4. Small and frequent meals

Studies show that small and frequent meals have multiple health benefits. Eating meals every 3-4 hours seems to contribute to better weight management, metabolism, digestion and better bowel function. The number of meals should be 5-6 meals to maintain the feeling of satiety and boost your metabolism.

5. Slow chewing

Enjoy your meals by eating and chewing slowly. According to research, fast food consumption leads to overconsumption of it, therefore higher caloric intake resulting in a gradual increase in weight. Adopt healthier eating habits when eating without watching TV or using a cell phone.

6. Hydration

Adequate daily hydration is essential for optimal body function. The amount of water you should consume daily depends on many factors such as physical activity, ambient temperature, health status, some chronic conditions and taking medication. The general recommendations for a healthy population state a daily consumption of 1.5-2 liters.

7. Diet rich in antioxidants

A diet that contains foods with strong antioxidant activity, vitamins and minerals can boost the immune system. The role of antioxidants in our diet is to help fight free radicals, which are natural elements and products of metabolism and lead to the breakdown and breakdown of cells. Exposure to ultraviolet radiation, smoke and air pollution are factors that trigger the production of free radicals.

The most well-known antioxidants are vitamin C, vitamin A, vitamin E, b-carotene and selenium. These important micronutrients are found mainly in brightly colored fruits and vegetables, such as citrus fruits, strawberries, kiwi, red peppers, spinach, broccoli, as well as whole grains, etc.

8. Healthy body weight

Normal body weight, depending on gender and age, is considered an important health factor. A prevention indicator that shows the risk of some chronic diseases is the Body Mass Index - BMI. It is a simple calculation of kilos to a height of 2 and the result ranks an adult whether he has a normal weight or not. The higher this index, the higher the chances of developing diabetes, hypertension, cardiovascular, some cancers, etc. Body composition, such as muscle mass, cannot be assessed in this method. The developed muscular system occupies more weight and volume, with the result that the BMI appears increased, despite the fact that the person has a normal weight.

In collaboration with Nutritionist - Dietitian Thalis Panagiotou