Friday , November 27 2020

What are discretionary calories and how to prevent them from going against diet – 11/07/2018

In recent times, it is called a new stream mindfoodness or consciously feeding. Without a special diet, a conscious diet is required improve the way it relates to food, by promoting self-control and making the act more rational. Perhaps there is widespread dissemination and acceptance of this movement due to the need to improve our relationship with food and rediscovering that food is closely related to emotions.

The dish has many elements that produce satisfaction and connect not only with the meal of eating certain foods, but also with the pleasure of sharing food and cooking for your loved ones. Satisfaction is also a consequence of the stimulus that food produces in the senses through its flavor, taste or texture. In our current form of consumption, many of these foods are associated with pleasure in the category of so-called discretionary calories, that is, they are mainly a source calories, fats, sugars or sodium in nutrition.

In the food instructions in Argentina or other instructions for consumption, such as Mediterranean diet, there is The restriction in food nutrition is a source of discretionary calories. This is due to the fact that our diet has changed to low food consumption of good nutrition (such as fruits and vegetables) and a high intake of high energy (such as sugar drinks), with a consequent increase in obesity, hypertension, diabetes and cardiovascular disease. Therefore, various initiatives based on food education, primarily in schools, regulation and control of the state in the production of food, have appeared, for example, in the campaigns to reduce sodium and Argentina without trans fats, and to transform products from the food industry.

Both our guides and those from other countries emphasize the need to increase the consumption of food based on the plant. Turn half a plate of mixed raw or cooked vegetables to both lunch and dinner and consume 2 to 3 seasonal fruit units daily is a practical way to do this. Also, the consumption of legumes, such as beans, lentils and tusks, are recovering, which, although unusual in the table of other Latin American countries, are unfortunately not. These foods have a good amount of fiber, vitamins and minerals, and combined with rice or noodles provide good protein, especially when no meat is found.

As consumers, we can feel it overwhelmed or confused at the moment of choosing what to eat, such as the case of bread turned into a badger when it is the main food and available on our table and can transport important nutrients such as folic acid and fibers. On the other hand, there are interesting research initiatives, such as healthy snack-based snacks and dried fruits that the industry begins to develop and control the size of foods related to pleasure, such as chocolate. It is important to emphasize how and How often are these foods included, as well as the replacement we are working on. For example, the inclusion of a beverage (preferably bitter) in a balanced and healthy menu is not harmful and, in addition to pleasant sensation, provides other useful nutrients such as antioxidant polyphenols.

The key point is to recognize when and how to incorporate this food. It is obvious that in some cases, replacing healthy snacks as fruits for other industrialized foods (for example, a small serving portion) will be equivalent in terms of calories, but not in its nutritional value (fiber content, vitamins and / or minerals). You also understand that this replacement should be possible, not every day and no more than once a day.

So, is it possible to have a healthy and pleasant diet? The answer is yes, articulating it in a healthy lifestyle This includes physical activity and the avoidance of toxic habits such as smoking and excess alcoholic beverages. A smaller elevator and more stairs, at least twenty minutes of walking a day, ask for a salad instead of chips and water instead of soda, put fruits in a wallet or a snack to work in a snack, just sit back and enjoy something good. decisions.

Maria Daniela Defago Lic. In the diet, Doctor of Medicine. Professor at the Faculty of Food Sciences, Faculty of Medicine, National University of Cordoba. Researcher at CONICET.

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