How to achieve a healthy diet?

Byemilyharper1
health c-71559ca4

Keep in mind the following tips and suggestions to prevent eating problems and disorders.

Eat fruit and vegetables; drink a lot of water; limit the consumption of fats, salt and sugar; wash hands thoroughly when preparing food and before eating. Here are some tips for healthy eating.

Food provides the essential nutrients to be healthy and fully develop. An excessive or unbalanced diet can cause different problems and disorders, which can be prevented by taking into account the contributions of each type of food and the recommended amounts.

In addition, a healthy diet is essential for boys and girls to develop their full potential for growth and learning. The diet must be complete and varied: include all food groups and diversity within each group.

It is important that boys and girls consume daily :

At least two fruits and two servings of vegetables (one of them raw).

A portion of any type of meat (beef, pork, chicken, fish), removing visible fat.

2 to 3 cups of milk, preferably iron-fortified.

What are they and what does each food group provide?

• Cereals (grains, flour and baked goods) and legumes. They provide carbohydrates, which are an important source of energy. • Fruits and vegetables are rich in vitamins, minerals and fiber. • Milk and its derivatives (cheese, yogurt) provide calcium. • Meats and eggs provide iron and protein. • Fats and oils provide energy, essential fatty acids and some vitamins. • Sugar and sweets give energy but do not provide nutrients.

Some suggestions :

Eat a full breakfast that includes dairy products, cereals and fruits.

Drink plenty of water (avoid artificial juices and sodas).

Limit your intake of foods that are high in fat, salt, and sugar (such as French fries, chips, sticks, deli meats, hamburgers, hot dogs, and candy).

Wash hands thoroughly before and after preparing food, and before eating.

Spending more time on games and sports activities helps maintain good health.

Simple guidelines to feed your health

What does a healthy diet consist of?

A healthy diet consists of incorporating a wide variety of foods into our daily diet, since there is no food that brings together all the essential nutrients for our body.

In this way, we achieve a balance between the necessary supply of nutrients and calories and the needs of each person, in order for the body to carry out its functions correctly. Our society has the Mediterranean diet, which has all these characteristics and its benefits on our health have been confirmed in several studies.

What problems can a poor diet cause?

In recent years, eating habits have changed a lot in Spain. The current lifestyle, the rush and the lack of time prevent many people from maintaining a healthy diet.

Most people are undernourished due to their excessive intake of protein, animal fats, alcohol, calories, and sugars.

This has repercussions on nutrient deficiencies that can affect well-being and increase the risk of suffering from diseases and health problems. In fact, different studies have shown that some of the most common pathologies in developed countries, such as heart problems, high blood pressure, osteoporosis, diabetes, obesity or digestive disorders, can be directly linked to eating habits and people’s nutrition.

What are nutrients and what is their function?

Nutrients are the vital chemical substances for the growth and maintenance of the organism, since they are in charge of contributing to the human organism:

Energy (energy function).
Materials of cellular structures and tissues (structural function).
Factors necessary for cellular chemical reactions (regulatory function).
Although some nutrients can be synthesized in the body itself, most of them are obtained through food. Therefore, it is important that our diet guarantees a balanced supply of these basic components:

carbohydrates
proteins
lipids
minerals
Vitamins
Agua

In this way, a harmonious consumption of these nutrients and our lifestyle habits will allow our body to structure itself and function correctly, without falling into obesity or toxicity (due to an excess of these substances) or malnutrition or deficiency (due to their scarcity).

How should our diet be?

The nutritional pyramid tells us how often we should consume each food group, in order to achieve the necessary nutrients for our body.

At the base of the pyramid are those foods that should be more present in our diet, and at the top of it, those that should be taken in less quantity.

Ten tips for eating well

It is advisable to follow a series of dietary guidelines that can be highly beneficial to health. In our pharmacy they can advise us on the most suitable nutrition for us.

1. Plan a balanced and varied weekly menu.
It will help you distribute the different food groups throughout the week and make shopping easier.
2. Set regular meal times.
Organized schedules will allow you to eat with peace of mind and in a suitable environment.
3. Eat five meals a day.
Breakfast, mid-morning, lunch, snack and dinner. Likewise, avoid snacking between meals.
4. Have a strong breakfast; light dinner.
Have fruit, dairy, and toast or cereal for breakfast to ensure full physical and intellectual performance. And at night, to sleep well, choose light foods to digest: vegetables, soups, fish or dairy products.
5. Drink between one and two liters of water a day.
It is important to maintain proper hydration. Water favors the digestion of food and helps normalize intestinal transit.
6. Moderate alcohol consumption.
Wine and beer are an important source of vitamins, minerals and natural antioxidants. However, 2-3 glasses a day should not be exceeded in men, and somewhat less, 1.5, in women.
7. Avoid saturated fats, refined flours and sugars.
Replace animal fats with virgin olive oil, with heart-healthy properties. Choose whole foods, richer in fiber, vitamins and minerals. And avoid simple sugars, which promote obesity and dental caries.
8. Cook healthy.
Cook and steam, bake or grill and avoid fried foods and sauces as much as possible. Do not abuse precooked foods.
9. Leave the salt in the salt shaker.
If you eat without salt you will protect your heart. You can substitute it with celery, vinegar or spices, and thus you will add more flavor to your meals.
10. Consult your pharmacist about food supplements.
With their extra supply of nutrients, they help the body to function optimally and favor the prevention of possible health problems.

5 Top Reasons to Schedule a Chimney Inspection Worcester MA

Starting away in front of a roaring fire is one of the most accessible and most satisfying pastimes during cold weather. However, there is nothing pleasant about the fire, smoke, and water damage that can occur if your fireplace is not kept clean. Having your chimney, fireplace, or wood-burning stove inspected by a Chimney Sweep certified by the Chimney Safety Institute of Worcester MA can help prevent serious problems and keep your venting system running efficiently. can assist To that end, three types of chimney inspections are available:

How much does a chimney inspection in Worcester MA cost

level 1 chimney inspection ($75 to $250) consists of a visual inspection of the fireplace or wood-burning stove and chimney. Choose this option if you intend to use your fireplace/wood-burning stove as you have in the past. If there have been no changes to the fuel type or the shape/material of the flu (i.e., the space inside the chimney) in the year since your last chimney inspection. There has been no damage to the chimney structure.

level 2 chimney inspection ($100 to $500) includes online scanning of internal chimney surfaces. This is the best option if you've made any changes to the chimney or fireplace since the last inspection. Such as changing the fuel type or the shape or material of the flu (i.e., the space inside the chimney). If there was a malfunction that may have damaged the chimney (e.g., a fire or earthquake). If you're planning to sell your home soon.

level 3 chimney inspection ($1,000 to $5,000) inspection includes a Level 1 and Level 2 inspection, as well as a partial tear-out of the chimney to look for more severe damage. If a Level 1 or Level 2 inspection reveals potential safety hazards or hidden problems in the chimney, technicians will perform this inspection.

Parts that are not visible to the naked eye may be damaged.
Repairing or replacing damaged chimney components on time can reduce the risk of fires, carbon monoxide exposure, and water damage. Unfortunately, many vital parts of the chimney are hidden or too high for homeowners to inspect. A chimney sweep is equipped and trained to evaluate damage to the following critical chimney components:

Crown: A crown is a downward-sloping concrete, stone, or metal overhang at the top of a chimney that directs water away from the exterior of the chimney to prevent erosion. Rainwater can run down the sides of the chimney and erode it if it is cracked, usually as a result of weather exposure or the use of weak construction materials, compromising its structural integrity over time. Rainwater can also enter the flu and deteriorate the flue liner (see below). To prevent water damage to the chimney and flue, an inspector can repair or replace a cracked crown.

The flue liner—a clay, ceramic, or metal conduit located between the flue and the chimney walls—protects the chimney walls from heat and corrosion. When combustion byproducts are directed out through the flue. It also prevents smoke and harmful vapors such as carbon monoxide from entering your home through potential cracks in chimney masonry. High heat or embers can damage chimney walls or touch surrounding combustible materials of the home and spark a chimney fire. When cracks form in the flue due to excessive heat, water damage, or wear and tear. Smoke and vapors can also enter the home through masonry cracks, potentially exposing you to carbon monoxide. An inspector can quickly detect and repair cracks in the flue liner. Our Chimney Inspection Worcester MA and surrounding areas. We perform all services related to chimney cleaning & maintenance. Call us at 508-960-7546.