A balanced plate is one that includes all food groups in the appropriate portions.  

Every day, when we open our pantry, we are faced with a decision of vital importance for our health: what foods are we going to choose and how are we going to prepare them? The answer to this question is often not easy because we do not fully understand how to structure a good dish so that it is not only delicious, but also meets all our nutritional requirements.

First of all, you should know that a healthy and conscious diet is one that satisfies my energy needs and nutrients at all stages of my life. In addition, it must meet five basic characteristics:

1. Complete: that contains all the micro and macronutrients I need.
2. balanced: that has the right portions.
3. Enough: must meet my nutritional needs.
4.  Harmless: must be in good condition to avoid damage to health.
5. Suitable: that fits my nutritional needs, preferences and economic possibilities.

But what kind of food should I eat every day? What criteria should I use to choose them? Here we tell you:

Learn about nutritional groups and how they help maintain our health

For a diet to be balanced, it is necessary to consume daily macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins and minerals). This allows our body to be healthy, preventing chronic non-communicable diseases.

Macronutrients:

• Proteins: are essential for our immune system work properly, as well as they are important for processes such as muscle growth and formationThey can be of animal origin (meats, eggs and dairy products) or vegetable origin (legumes).
Meanwhile, the dairy They provide calcium and vitamin D, strengthening bones and teeth. Kumis and Greek yogurt contribute to good intestinal health.

• Carbohydrates: We find the complete ones in the tubers, bananas and cerealsThese foods provide vitality to the brain and energy to the body. Simple carbohydrates, on the other hand, are found in sugar and honey and should be consumed with caution, as excess can cause obesity, cardiovascular disease, fatty liver and tooth decay.

• Healthy fats: Paula Andrea Henao, nutrition coach at SURA, points out that a third of our daily diet should be made up of this type of food. However, it is recommended to consumption of healthy fats such as those present in avocado, olive oil, nuts and fish such as tuna and trout.

It is important Avoid eating unhealthy fats, such as saturated or trans fats, which raise LDL cholesterol levels. To this end, the recommendation is to limit consumption of red meat, whole dairy products, bacon, sausages, margarines and packaged products.

Micronutrients:

• Vitamins: They are divided into two groups known as fat-soluble and water-solubleThe first is made up of vitamins A, D, E and K, which strengthen the immune system and are found in the liver, eggs, vegetable oils, salmon, among others.

In the water-soluble group, there are vitamins such as C and B complex vitamins, present in foods such as kiwi, broccoli, papaya, legumes and whole grains.

• Minerals: They are very important to maintain the immune system in good conditionThis group includes substances such as selenium, iron, copper and zinc.

Don't complicate things when distributing food, follow these recommendations to achieve nutritional balance:

• Half of the plate should be with vegetables (greens, vegetables and fruits), both at lunch and dinner time.

• One quarter must be made up of cereals, preferably whole grains, such as rice, pasta or bread. This group also includes foods such as tubers and bananas.

• The other quarter corresponds to the protein, What can be of animal origin (fish, chicken) or vegetable (beans, chickpeas or lentils).

• Choose healthy oils to prepare your food and prefer the water as an accompaniment to your lunches and dinners.

Don't forget that a healthy and conscious diet allows us to take control of our health and improve our quality of life.