What should I eat?

Expert nutritionists dieticians highlight vegetables, fruits, whole grains and protein foods as the basis of a healthy diet. On the opposite side are processed meats, sugary drinks, snacks, an industrial bakery, white bread, and alcohol. These classifications are corroborated by organizations such as WHO or the School of Public Health of Harvard University. The WHO said that processed meats such as bacon or sausages are carcinogenic. What should I do after the WHO report? Should we stop eating meat? Eating vegetables is healthy: how to reduce the loss of nutrients when it comes to cooking them.

The report issued on Monday by the WHO that states that the consumption of processed meat causes colorectal cancer has alerted many consumers who until now included in their diet products that were part of this group such as bacon, sausages or sausage ( ham and chorizo included). The document includes them in the same category as alcohol or tobacco, although it does not mean that they are equally dangerous or carcinogenic. Does this imply that we should banish them forever? No. As explained a year ago nutritionist dietitian Julio Basulto, "it is clear that an occasional consumption of bacon, ham, sausage or sausage will not kill anyone, but no one doubts that these products should not be part of our usual eating pattern. " However, a recent study of the OCU noted that Spaniards have learned to eat better by increasing the purchase of fruits, vegetables, and fish while reducing the number of buns, desserts and sugary drinks

Dietitians-Nutritionists, a healthy diet is "one that allows to reach and maintain an optimal functioning of the organism, to conserve or restore health, to reduce the risk of suffering from diseases (cancer, cardiovascular diseases, diabetes), reproduction, gestation, and lactation, and that promotes optimal growth and development. " Adds this association that "must be satisfactory, sufficient, complete, balanced, harmonious, safe, adapted, sustainable and affordable". "A healthy diet is healthy for everyone," says dietitian nutritionist Juan Revenge, "regardless of their physiological circumstances (age, sex or pregnancy)." Taking into account the opinion of experts and organizations such as the WHO or the School of Public Health of Harvard University (which have an updated guide), this would be the list of foods that we should include in our diet (since they are part of a healthy eating pattern) and those that should be avoided.

Healthy food Within this list special mention is made of foods of fresh vegetable origin, which in the words of Juan Revenga "should constitute half of all that we need to eat: at breakfast, lunch, and dinner there must be this type of food". This also appears in the guide called "Healthy eating dish" that has been developed by Harvard University. Vegetables and vegetables They should be fresh (seasonal, preferably) and cooked at home: "The key is for people to cook what they eat, if they have to cook they have to eat real food, they have to buy fresh," says Revenge. They are tomatoes, lettuce, onions, carrots, cabbage, broccoli, zucchini, aubergines, pumpkins ... Potatoes are not considered fruits or vegetables. In this case, WHO recommends a minimum intake of 400 grams per day (five pieces or servings) for vegetables and fruits.

Fruits. This section includes all types, seasonal and tropical fruits. Here are two exceptions: drinking a fruit juice is not the same as eating the fruit, in the same way that the fruit jam does not equal a portion of it. "The juice brings more calories, less fiber, less satiety and the possibility of taking 'more than necessary' is much greater," explains Revenga. Whole grains Here you can find unprocessed corn, millet, oats or whole wheat that can be found in products such as bread or pasta, as well as brown rice. They have more fat and more sugar than pastries," says this dietitian-nutritionist. Protein foods This group includes white meat (poultry, rabbit), fish, vegetables, eggs, and nuts. Expert nutritionists such as Juan Revenga or Julio Basulto especially highlight the vegetables: "They are the food group that has the highest percentage of protein in dry weight, that is, 100 gr of lentils have more protein than 100 gr of meat," adds Revenge.

Water. The human being is around 60% water (depending on men and women), hence a good hydration is essential to enjoy good health. Yes, "that our source of hydration is water or infusions with little or no sugar," stress the nutritionists. The Harvard University guide includes coffee in this section. Foods to avoid Unlike the traditional food pyramid, where soft drinks, cocoa cream or fried potatoes appear at the top, expert nutritionists say that in reality "these foods are not part of a pattern of healthy eating." Processed meats Mentioned above, are sausages, sausage, bacon, canned meat or included in precooked products, among others. Sugary drinks. These are the so-called soft drinks (cola, orange, lemon ...). Snacks They are chips and the like, fried corn and scrambled fruits ... Industrial bakery. Beyond the buns like the croissant and the muffin, cookies are also included in this section.

White mold bread. And by extension, all those products that are not part of the industrial bakery and contain refined white flours. Alcoholic drinks. Beer and wine are also included here. "The consumption of wine in Spain (not so much beer) has important cultural, social connotations, but its consumption for health reasons is not justified," says Revenge. To make matters worse, the WHO includes them together with processed meats and tobacco in group 1 of carcinogenic substances. The consumption of dairy should be reduced. Ideally, as advised by experts and the guidance of Harvard University, is one or two servings a day of dairy products and derivatives, such as cheese. Red meats It is not necessary to avoid its consumption but to limit it.