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How do you know if what you eat is healthy? Sometimes it’s not easy, because there are many interests that mislead you. More and more dieticians, nutritionists and doctors are opposing some habits that we consider good but which, in reality, are not. What happens is that for a long time we have been told that we like foods wine is good for us, or we have to take dairy products because we need calcium in the diet. However, some of these recommendations are now out of date. For example, wine is alcohol, and according to many experts, the amount of heart-healthy substances it can contain is not enough to make us take the risk of ingesting a poison such as an alcoholic beverage.
As for dairy products, it is true that they contain calcium. But also dried fruit, vegetables, sardines … in short, we can satisfy the calcium requirement in the diet with other foods that have not been excluded, for example, by the prestigious paradigm of the ‘Harvard dish’ of how to eat healthy, of the University of Harvard, in the United States. To the question of how to eat healthy we can therefore answer: follow a healthy diet, like the Mediterranean one, but the traditional one, that is, that of our grandparents.
And this is how Dr. Miguel Ángel Martínez-González, a great expert on the Mediterranean diet and one of the most prestigious professionals, explains it to us. The specialist, epidemiologist, researcher and professor at the University of Navarra, published the book ‘What are you eating?’ (Ed. Planet), a manual that teaches us to understand why it is so important to maintain good habits, detect hoaxes in eating and recognize the tricks they use to manipulate us and we end up eating food that is not really healthy.
– Read also: Quick guide to healthy eating (without dying by trying)
The healthy Mediterranean diet
The specialist awarded HELLO! an interview in which he gives us the simplest and most reliable guidelines to start, once and for all, to eat healthier. The specialist, a staunch defender of the Mediterranean diet, urges us to eat real food. And how to distinguish them? With something as simple as looking at the label. The foods that we must always include in our diet are those that do not, for example, fruit, vegetables, legumes, etc. And if we consume products with a label, we take a look at the list of ingredients, which reflects those it contains from the highest to the lowest. For example, Dr. Martínez-González indicates that 70% of the weight of soluble cocoa is sugar. And we already know that this ingredient should be anecdotal in our healthy diet.
He also recommends eliminating red meat and replacing it with lean meat or, better still, with fish. Of course, when it comes to eating fruit, it’s best to be whole. And preferably three servings a day. When we cook, we must do it with extra virgin olive oil without fear of gaining weight because the studies carried out on this food indicate the opposite. That is, it does not contribute to weight gain. Just like walnuts, they are highly recommended and satisfying foods too.
– Read also: So you can train your brain to eat healthy and lose weight
The “non miracle” of miraculous diets
Regarding these, the specialist is very outspoken and insists on escaping any promise that guarantees to lose pounds in record time or with unorthodox methods. All these nutritional “guidelines” can achieve is to make us lose weight quickly and badly, promoting the rebound effect, as well as the problems it can cause to our health. The best thing, he stresses, is to go back to the diet of our grandparents, the real Mediterranean.
The author of the book “What do you eat?” It invites us to reflect on our shopping cart and try to ensure that ultra-processed packaged foods with many ingredients and many chemical additives are not our “daily bread” and limit them to very sporadic situations. He gives an example of pizza as a food that has “made us believe” that it is healthy, when in reality it is not.
– Read also: Mistakes that prevent you from eating healthy
The trick of drinking wine in moderation
And we come to the topic of wine, thorny for many, but clear for many experts who do not ignore what it really is: an alcoholic beverage. It is true that it is linked to our tradition, which invites us to socialize, an additional ‘ingredient’ of that Mediterranean style so much praised for many years. However, according to the specialist, it is not so true that wine reduces cardiovascular risk. And his recommendation is: if you don’t have heart problems: zero alcohol.
But he invites you to drink coffee, no matter if it contains caffeine or decaf, as he points out that there is a lot of epidemiological evidence that coffee reduces death from cardiovascular disease, reduces diabetes, prolongs life and I would encourage the population to do so. consume coffee.
The professor also refers to the egg, a demonized but healthy and highly recommended food. So much so that we could even eat eggs every day. And there is more to these “false truths”.
If you want to know the ten great lies mentioned by Dr. Ángel Martínez-González, Keep reading.
– Read also: The best diets for healthy eating and weight loss
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