The Healthy Cooking : the art of preparing food in a healthy way, minimizing risks to health that sometimes involves traditional cuisine. Basically it deals with how to avoid excesses of fats, cholesterol and salt, related to heart disease, arteriosclerosis, obesity, hypertension and certain types of cancer. One of its most important guidelines is to increase the proportions of foods of plant origin, such as cereals, legumes , fruits and vegetables. Of course, the pride of healthy cooking is achieving more health while preserving and even increasing good flavors. Reducing the consumption of salt, sugar and fat implies benefits for the heart, weight, teeth and blood pressure.
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- 1 Healthy Eating
- 1 The Twelve Essential Principles of Healthy Eating
- 2 What is healthy eating like?
- 2 Dietary Guidelines
- 3 Healthy eating at school
- 1 National School Feeding Program
- 2 School Snack Component
- 4 Visit also
- 5 Sources
- 6 External links
Health through food is one of the challenges of society in general and of each person in particular. Diet is the ingestion of food in order to obtain nutrients from themthat our body needs to maintain health. Part of nutrition. It is an automatic process and at the same time a voluntary act that is conditioned by various types of factors that determine good or bad nutrition. Food must be personalized in terms of age, work and area where you live, among other determinants. To achieve a healthy diet that adequately meets our needs, we must combine food well, so it is necessary to know the nutrients they contain. To nourish ourselves properly we need to eat well. One of the current problems of society, in addition to the lack of food in large areas of the planet, is obesity caused by eating more than what is needed.
The Twelve Essential Principles of Healthy Eating
When it comes to talking about healthy food, there are many questions that arise and that generally remain unresolved: What is healthy eating? Is food something culturally difficult to change in people’s habits? How good or bad for health is being a vegetarian? Are there mythologies about food, many of them inconvenient for health? How good or bad are salt, sugar, fats, etc.? In short, there are many questions that are open to us when establishing the way we are going to eat or when we discuss our eating habits with someone. In this, as in all our realities, there is no last word. That is why we want to open this discussion by proposing one of those lists that we frequently find in magazines and that aim to establish guidelines on what is healthy when eating. Good, this is just the starting point; We want our readers, specialists or not, to intervene and to complement this list: ultimately the valid list is the one that you establish, the one that is useful to you and with which you are able to be consistent.
1- Listen to your body. Do not eat if you are not hungry: Instead, have a natural juice, a fruit, a small salad or a glass of water. In the same way, don’t go hungry if you have an appetite. If you have a habit of eating at regular times when you are not hungry, your liver will suffer from excessive hustle.
2- Drink 8 to 12 glasses of mineral water daily as it helps cleanse the liver and kidneys and lose weight. The body needs small, frequent sips of water, otherwise the cells shrink from dehydration and their membranes dry up.
3- Avoid consuming large amounts of sugar, especially refined sugar, since the liver will convert it into fat and cholesterol. There will come a time when blood triglycerides will be too high and this is associated with an increased risk of cardiovascular disease.
4- Do not obsess measuring calories. Let’s adopt the habit of eating less, stopping once the appetite has been satiated. Far more people die from overeating than by default. Weight loss will come hand in hand with improved liver function. Why worry about how fast or how slow the body loses weight?
5- Avoid foods to which you may be allergic or that you know from past experiences that do not feel good to you. Chew food slowly and thoroughly, as digestion begins with saliva when it mixes with food in the mouth.
6- Pay attention to good intestinal hygiene. Never heat food more than once and always wash your hands before eating. Avoid especially canned meat.
7- Do not eat if you feel tense or anxious since during these states the blood flow is diverted from the intestines and liver to other areas of the body.
8- Try to acquire fresh organic products free of pesticides. If you consume eggs and chickens, they should always be free range.
9- Get proteins from different sources, including legumes. There are many dishes in which protein is obtained from legumes, grains, cereals, nuts and seeds. The first-class proteins from the combination of these sources are as complete as animal proteins and contain all 8 essential amino acids.
10- Choose the bread and the filling well. It is important to eat only good quality bread. In a natural food store you can get bread that does not contain artificial substances. Try different varieties of bread to find the one that works best for you, try the rye, wheat, corn, oats, barley and others that you can find in health food stores. For something lighter, try unleavened rice, rye, or pita (arabic) crackers.
11- Avoid constipation by eating plenty of fresh fruit and vegetables and drinking water throughout the day. By avoiding constipation you will prevent the growth of unwanted organisms in the large intestine.
12- Avoid saturated or spoiled fats. These unhealthy fats can damage the liver with changes characteristic of an “obese liver” similar to that of alcohol users. The type of fat we eat daily is important for health and longevity and will have more influence on liver function and weight than anything else.
What is healthy eating like?
A good diet is varied, rich, entertaining, which provides the necessary nutrients for the organism in the quantity and quality that each person requires according to the health and physiological condition of the moment of life in which they are. A child does not need the same as an adult, and an adult may need more than another, for example, because their physical activity is greater, or because they are a woman who is pregnant. An athlete needs a very different diet than a sedentary office worker. But energy, expressed as calories, is not the only aspect to consider healthy eating. The varied is expressed with different fruits, different vegetables, dairy products, meats, legumes, doughs, etc. In addition, food provides us with a set of elements called nutrients that the body needs, such as proteins, vitamins and minerals and even some small amounts of certain types of fats for optimal health. The macro nutrients that contribute energy or calories are: proteins, carbohydrates or carbohydrates and fats or lipids. Micronutrients are vitamins and minerals, as important as the previous ones, which do not provide calories or energy and are very necessary for metabolic processes. This set of macro and micro nutrients make the difference in the quality of what is eaten and in the result it has to maintain people’s health. Micronutrients are vitamins and minerals, as important as the previous ones, which do not provide calories or energy and are very necessary for metabolic processes. This set of macro and micro nutrients make the difference in the quality of what is eaten and in the result it has to maintain people’s health. Micronutrients are vitamins and minerals, as important as the previous ones, which do not provide calories or energy and are very necessary for metabolic processes. This set of macro and micro nutrients make the difference in the quality of what is eaten and in the result it has to maintain people’s health.
The Ministry of Health based on scientific evidence, and in a joint work with leading national experts and also considering international experience, has developed a series of specific recommendations for good nutrition, according to the culture of our country.
- Consume 3 times a day dairy products like milk, yogurt, Quesilloor fresh cheese, preferably low – fat or fat – free.
Dairy products provide essential calcium for bone and tooth health. From two years of age, it is preferable to consume semi-skim or skim products that have the same nutritional quality and help prevent obesity. In addition, these products provide very important proteins for the body and vitamins of the B 2 complex.
- Eat at least 2 vegetable dishes and 3 different colored fruits every day.
Scientific evidence has shown that the low consumption of vegetables and fruits constitutes an independent risk factor in cardiovascular diseases and cancer. Chile has joined the global initiative that promotes the consumption of vegetables and fruits called “5 a day”. The abundant consumption of fruits and vegetables those that contain fiber promote digestion and help lower cholesterol and prevent obesity. In addition, they have vitamins and minerals that help prevent cardiovascular diseases and different types of cancer, so it is recommended to consume fruits and vegetables of different varieties and colors every day in at least 5 servings, expressed as dishes or units.
- Eat beans, chickpeas, lentils, or peas at least twice a week, replacing meat.
Legumes have been a traditional dish in the country, but today they are a little forgotten. It is important to consume them twice a week because they have protein, minerals and vitamins, as well as fiber. They also provide proteins that replace meat if cooked with cereals such as rice or noodles. Therefore, its proteins are similar to meat without having the amount of fat that it has.
- Eat fish, at least twice a week, cooked, baked, steamed or grilled.
Chile has a long and extensive coastline, so it is important that we take advantage of the fish, since it has an important contribution of protein, iron and zinc. It also has omega 3 fatty acids, which is very important for the prevention of cardiovascular diseases and the development of the nervous system. Recognizing that the price of fish is high in Chile, it should be remembered that canning is more accessible and has the same quality as fresh fish.
- Prefer foods with lower content of saturated fat and cholesterol.
Consumption of saturated fats, including trans fats, is recognized as the main risk factor for high cholesterol and cardiovascular disease. To achieve a reduction in consumption, it is essential to be informed to choose low fat foods by reading the labels. There are many packaged foods in which the fat is not visible, such as cured meats, sweets, cereals, cookies, ice cream, etc., therefore it is very important to compare the products by looking at the labels, in the line of fats and to choose the one with the least amount. . In the same way it is important to consume the oil in a small amount, preparing fries only once or twice a month. Foods such as avocados, olives, and nuts provide good quality fats, but they should be consumed in moderation because they are high in calories.
- Cut back on your regular sugar and salt intake.
In our country we are badly accustomed to the high consumption of salt, more than double that recommended, especially due to the use of the salt shaker without previously testing what we are going to eat and the high consumption of processed and canned products that contain salt or sodium additives. and salty foods as such. It is very important to review the nutritional information on the label to choose those foods that are low in sodium. In the same way, the sugar that we put in the sugar bowl, as well as that contained in processed foods such as sweets, cakes, drinks, ice cream, cookies, etc. they give us an excess of calories if they are eaten or taken in an exaggerated way. This is especially important in the diet of boys and girls, so it is also necessary to be careful with their consumption,
- Drink 6 to 8 glasses of water a day.
Water is very important to the body. It is necessary to keep in mind that water consumption includes that contained in liquid foods such as milk, tea, coffee, soups and beverages. It is necessary to warn of the risk that it contributes to an additional and unnecessary contribution of calories and fast-absorbing carbohydrates when consumed in the form of sugary drinks and nectars, of high consumption in the country, especially in children and young people.
Healthy eating in the school environment
The Education and Health sectors in Cuba work in coordination to achieve the full development of the new generations. The Cuban Government allocates 4,696 million pesos from the national budget for the Ministry of Education, which represents 21.1% of the country’s expenses and 12.3% of the GDP. Medical attention is guaranteed in 100% of the school population. The activity plan for Family Physicians and Nurses includes monitoring the nutritional status of schoolchildren once a year, diagnosing and monitoring malnourished children by default or excess, monitoring compliance with food allocation, the standard rations in the institutions and the quality of the menu offered, and food and nutrition education activities.
The country has a wide network of nurseries (nursery schools), schools with a semi-internal and internal regime that guarantee the education of children and adolescents, offer preventive health services and subsidized food that covers nutritional requirements during the child’s stay. and teenager in the center. The delivery of food in these institutions has the following fundamental objectives: to improve the nutritional status of children and adolescents, to strengthen knowledge, attitudes and habits in relation to food and nutrition and to promote the incorporation of women into extra-household work. Unlike other countries, basic education in Cuba is compulsory, universal and free, so attendance at school, dropout and repetition are not problems.
National School Feeding Program
The history of School Feeding in the country dates back to 1974 when the National Commission for Social Feeding was established, as an Advisory Body attached to the Executive Committee of the Council of Ministers, later in 1977 the Ministry of Internal Trade was entrusted with the governing role of Social Food in Cuba and in 1986The function previously expressed is endorsed by Decree Law 67 of this same year. In nursery schools (preschool education) children receive a snack in the morning, lunch and a reinforced snack in the afternoon. The food consumed covers 60% of the daily recommendation of energy and nutrients distributed in: morning snack 10%, lunch 30% and afternoon snack 20%. In primary education with a semi-permanent regime, lunch and snacks are offered, covering 40% of the daily recommendations (10% at the snack and 30% at lunch) and in the internal schools, the students receive all the meals of the day and cover 100% of the requirements.
School Snack Component
In secondary education, the “school snack” is offered, a modality that constitutes the material support for the organization of schools with a double session in more than 600 basic urban secondary schools that do not have the school canteen service. The program began on an experimental basis in Pinar del Río , then in Havana , Santiago de Cuba and in the head towns of each province. It reached massiveness in the 2003 – 2004 academic year and in the 2007 – 2008 academic year692 urban basic secondary schools, 352 392 students and 45 313 workers benefited. The snack guarantees approximately 25% of the daily energy recommendations and 40% of the protein recommendations, it is the responsibility of the family to complete the rest of the nutritional needs through other feeding modalities. The menu consists of: 100 gram bread, meat products and dairy products (cheeses and soy yogurt of various flavors). In the Urban Basic Secondary Schools (ESBU), very far from the dairy industry, a vitamin-based soft drink is offered to replace yogurt.
All snack products are subjected to a strict surveillance process by a group of experts who, from the Research Institute to the industry, assess the degree of correspondence of each one with the organoleptic characteristics that it must possess for consumption. . Subsequently, food specialists from the MINSAP in the 148 municipalities issue criteria about the conditions of the products and their approval for consumption.