Proper nutrition is not about consuming gourmet foods or eating too much. Instead, it is about consuming the right amount of the essential nutrients your body needs to function optimally, obtained from fresh, whole foods. If you lack certain nutrients or have an excess of others, your immune system weakens. Plus, you could have digestive problems, increased lipid and sugar levels, and develop various diseases. Therefore, it is vital to learn how to nourish your body every day. Find out more about what and how much to eat below.
1. Dietary fiber:
Believe it or not, dietary fiber is a carbohydrate that is not easy to digest. Therefore, most of it does not stay in the intestine but does the job and helps food pass faster through the body (1). By consuming about 28 grams of fiber daily, you reduce the possibility of developing heart disease. This can be:
- Soluble fiber, when dissolved in water, forms a gelatinous substance, which helps lower glucose and cholesterol. You can find it in chia seeds, apples, and citrus fruits, among others.
- Insoluble fiber means that its volume is not affected by liquid, but it is perfect for removing waste from the body, helping to improve bowel movements. Therefore, this fiber is ideal to fight constipation. You can find it in vegetables, beans, or wheat bran.
Santo Remedio Tip:
>Have a cup of Super Slim Café in the morning. Each cup has 5 grams of fiber and superfoods.
>Skinny Yummy Gummy is another product that adds fiber to your daily intake in an easy, clean, and fast way.
> Two Nopal capsules provide fiber, antioxidants, and other substances that are good for you.
2. Proteins:
They are essential macronutrients for every cell in the body. Proteins are made up of amino acids and have numerable tasks, such as creating tissues, muscles, hormones, antibodies, neurotransmitters, and enzymes, providing vitamins, and even supporting weight control. This is because proteins provide 4 calories per gram, which allows you to feel full for longer after eating, and therefore eating less. (2)
There are animal and plant sources of protein:
- Animal proteins, such as meat, milk, fish, and eggs, are considered high-value sources because they contain most of the amino acids the body needs.
- Plant-based proteins, such as tofu or lentils, are more limited in terms of amino acids, but by combining other sources, you complement them. You can include legumes, cereals, and nuts.
Santo Remedio Tip:
>Check out our Daily Menus to learn how to include proteins from different healthy sources in your daily diet.
>Add protein shakes, whether animal-based, whey-based, or plant-based. The first option gives you 24 grams of protein per serving, and the second, 15 grams.
3. Healthy Fats:
Fat itself is not the enemy as commonly depicted. It provides energy and helps the body in various functions, such as skin maintenance. The key is to choose the right type of healthy fat.
- Saturated fat: most of the saturated fat you should avoid comes from animals, such as meat or milk, or processed foods that contain palm or coconut oils.
- Trans-fat: is even worse, and although it is also found in some products of animal origin, such as red meat, it mostly comes from processed foods. To know if a product contains it, look for the words “hydrogenated oils” or “partially hydrogenated.” If you see them on the label, avoid them.
By consuming less saturated and trans-fat, you can help control your weight and maintain a healthy heart. The American Heart Association recommends not exceeding 13 grams per day. (3)
- Unsaturated fats, on the other hand, help strengthen the heart and brain, among other functions. You can mainly find them in olive oil, avocado, shellfish, nuts, and seeds, such as flaxseed and chia. (4)
Santo Remedio Tip:
>Omega 3: Besides consuming fats through foods such as salmon and flaxseed, it is good to add a supplement to ensure a daily intake that protects your main organs.
Focus on nourishing your body, not just eating. You will see that in a short time, your body and mind will reflect these good decisions.
Let’s be healthier together.
Your Santo Remedio team
References:
1. Devinder Dhingra, Mona Michael, Hradesh Rajput, R. T. Patil. Dietary fibre in foods: a review. J Food Sci Technol. 2012 Jun; 49(3): 255–266. Published online 2011 Apr 12. doi: 10.1007/s13197-011-0365-5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/
2.Fjolla Zhubi-Bakija, Gani Bajraktari, Ibadete Bytyçi, Dimitri P Mikhailidis, Michael Y Henein, Gustavs Latkovskis, Zarife Rexhaj, Esra Zhubi, Maciej Banach, International Lipid Expert Panel (ILEP). The impact of type of dietary protein, animal versus vegetable, in modifying cardiometabolic risk factors: A position paper from the International Lipid Expert Panel (ILEP). Clin Nutr. 2021 Jan;40(1):255-276. doi: 10.1016/j.clnu.2020.05.017. Epub 2020 May 26. https://pubmed.ncbi.nlm.nih.gov/32620446/
3. STACY SIMON. TRADUCCIÓN POR CLAUDIA CONTI / RAFAEL DELFÍN-DAVIS. Equipo de redactores y equipo de editores médicos de la Sociedad Americana Contra El Cáncer/ Cómo escoger grasas saludables/ Asociación Americana del Corazón/octubre 3, 2019 https://www.cancer.org/es/noticias-recientes/como-escoger-grasas-saludables.html
4. Ann G. Liu, Nikki A. Ford, Frank B. Hu, Kathleen M. Zelman, Dariush Mozaffarian, Penny M. Kris-Etherton. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017; 16: 53.Published online 2017 Aug 30. doi: 10.1186/s12937-017-0271-4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/
