Diet: the right compromise between physical / mental activity and taste
To function properly, our body needs a balanced diet , to be achieved by adopting a varied and complete diet, rich in fruit and vegetables, but also in meat, fish, eggs and cereals .
However, among these categories of foods, there are some that, even if they perform an important function for our well-being, require a moderate intake , accompanied by regular physical exercise. Remember that mental activity also helps to burn fat and calories , but the amount of energy it requires, especially in the context of a substantially sedentary life, is not the same as that necessary to carry out a physical job or a sporting activity.
Here too, therefore, the right way consists in proportion and in the sense of measure.
The must of good nutrition for all activities
Not all fats are "bad" : there is a whole series of foods that contain essential fats that are useful for our body and that can be eaten with some freedom; others, on the other hand, should be consumed with caution, due to the high concentration of saturated fats, responsible for raising blood cholesterol levels.
But what is the right amount of "fatty foods" to take? If we consider that fatty substances are metabolized more slowly than sugars, we get a first answer: the introduction of fatty substances into the Nutrition depends on physical activity, which allows them to be disposed of more quickly, preventing them from accumulating in the blood or tissues and causing physical ailments and overweight.
In a completely intuitive way, in fact, an athlete at a competitive level needs a different and higher calorie intake, compared to those who practice motor activities for simple fitness or those who lead a life mainly sedentary.
Fatty dishes: which to avoid, which to eat in moderation
- Extra virgin olive oil
One of the foods that provide "good" fats is EVO oil, one of the fundamentals of the Mediterranean diet.
However, it is one of the vegetable condiments with the highest percentage of fat: eliminating it from the diet is not a good idea, just don't abuse it. Therefore, if we do not carry out an important physical activity, it is better to limit the consumption of EVO oil to a maximum of two teaspoons per day.
- The eggs
They contain "good" fatty acids, vitamins and proteins, but are often left out of the diet because they are considered too high in fat, so much so that most people prefer to consume only egg whites, considering them lighter.
In all this there is a part of truth, but also a basic misunderstanding: the yolk contains all the nutrients of the egg and, of the 5 g of fat it contains, only 1.5 g are saturated. Even eggs, therefore, fall into the category of "fatty foods" to be eaten regularly, but without exceeding.
- Dried fruit
In recent years, the advice has spread to prefer a handful of dried fruit for a "hunger break" snack.
It's true: walnuts, almonds, cashews, pistachios are delicious foods rich in precious omega-3 fatty acids. It must be said, however, that the calories they bring are proportionally many more, compared to those of "leaner" foods: therefore, it is fine to have a snack with a dozen almonds or hazelnuts, as long as they are not more than ten !
Someone will turn up their noses: is fruit a "fatty food" that should not be abused? It is often said that consuming large portions of fruit, several times a day, helps to keep us healthy. As usual, the truth lies somewhere in between, because only some types of fruit are considered "fat", for example bananas, coconut, dates and, above all, avocado. And that's not all: they also contain lots of sugars.
However, since they are good for your health, just do not exceed in consumption, limiting it to two portions a day of about 150 g each.
- Milk and its derivatives
Whole milk, cream, butter and high-calorie cheeses (such as caciocavallo, pecorino, emmenthal), are foods rich in saturated fat and as such should be eaten with great moderation. The risk of unregulated consumption is an amplification of the negative effects of cholesterol in the blood and a reduced sense of satiety, which leads to eating more.
We therefore limit the consumption of milk to skimmed milk and cheeses less rich in calories (such as parmesan, scamorza, cottage cheese), remembering that dairy products are still a precious source of calcium, especially aged ones. / p>
Diet and health: conclusions
High-fat foods are often cited as the culprits of causing overweight, which is why many of us completely eliminate them from the diet . In reality, you can (and must) eat everything, but in the right quantities and proportions, referring to the real needs of the body.
It is very important to organize food : especially if we are forced to eat often outside the home, it is better to prepare lunch in advance and take it with us in practical lunch box , perhaps ensuring a hot meal thanks to the food warmers.
It is good, therefore, to acquire good eating habits , but above all it is better to lose the harmful ones, such as the abuse of foods with high energy density accompanied by a sedentary life, without regular (even if minimal), motor activity.