What is healthy eating? Is it eating only vegetables? Is it eating only meats? Is it consuming a lot of dairy? Is it avoiding carbohydrates?

It seems that eating healthy is therefore a boring, expensive proposition that requires a lot of time to implement. So, it's better not to worry...

But it's not like that! What if we prioritize what we incorporate for the health of our body, so that it can develop its vital functions optimally? What if we start to realize that health is non-negotiable, and that eating poorly may jeopardize our future and that of our children?

So, eating healthily is important. Isn't it?

As a Nutritionist, I encounter patients who bring the myth that following this type of diet is only about thinking of green leaves. We start addressing the consultation, finding natural foods that are affordable, looking for health food stores near their home or work, exploring easy and quick meal options, and we realize that eating healthily is simply a matter of organization and planning ahead.

Eating well is like training—it takes time, dedication, consistency, but it becomes a habit, something natural that improves with time.

A healthy diet improves our mood, energy levels throughout the day, our appearance, and our athletic performance. It also reduces feelings of heaviness or tiredness after eating, cravings for sweet desserts, and prevents overeating on weekends. Additionally, it allows us to improve in many other areas that we attribute to stress or being 'tempted,' which are actually caused by poor food choices and distribution throughout the day.

A good diet is based on:

Incorporating energy-rich foods (carbohydrate-based foods), but ensuring they are whole grains such as: brown rice, whole wheat pasta, lentils, beans, chickpeas, quinoa, oats, and 100% whole grain bread. These foods provide fiber, vitamins, and minerals, which refined foods lack.

These types of foods improve our energy levels throughout the day, stabilize blood sugar levels, and reduce cravings for sweet foods. Not to mention their positive impact on athletic performance.

Incorporating vegetables and fruits of all types and colors: they provide vitamins, minerals, fiber, and water. These foods also contribute to our hydration.

Incorporating protein-rich foods: not only from animal sources (lean meats, eggs, milk, yogurt, lean cheeses), but also increasing consumption of legumes (lentils, beans, chickpeas) and pseudocereals (quinoa, amaranth, millet). Culturally, we have a high consumption of meat, which often comes with unhealthy saturated fats. Plant-based foods provide not only protein but also some energy and fiber, with almost no fat content.

Including good fats in the diet from: nuts, seeds, olive oil or coconut oil, fatty fish (tuna, sardines, mackerel, salmon), avocado, and peanut butter. These fats help improve our immune system, inflammation processes, and brain health.

Balancing meals throughout the day, avoiding large food intakes in one meal, to release less sugar into the bloodstream and secrete less insulin (anabolic hormone that increases fat storage).

We lead many aspects of our daily lives but find it challenging to lead our diet. I propose that you at least start thinking that eating healthy is also about eating deliciously, enjoying it rather than seeing it as an obligation, and above all, it's about loving yourself.

Lead your diet!