SAccording to recent World Health Organization studies, overweight affects almost half the population of all Latin American and Caribbean countries.
In Colombia, the figures are not very encouraging, as more than half of the population exceeds their ideal weight, and the main reason is the unhealthy lifestyle.
Due to the accelerated increase in the consumption of food prepared outside the home and the growth of fast food, modifications have been made to the dietary habits of each household.
For this reason, Daniel Bonner, a nutrition expert, states that: "It is very important to know how to deal with food and desserts, above all to be able to substitute for food that does not feed food to others, complete "The key to everything is the quantity of what we eat and the quality.
Fruit juice for whole fruits (fiber, vitamins and minerals).
White bread for dairy bread (fiber, zinc).
White rice for whole or wild rice (fiber, zinc).
Try using raw olive oil (good fat, antioxidants).
Potatoes and junk for vegetables (vitamins, minerals and antioxidants), nuts and almonds (good fats, proteins).
Potatoes for potato puree (fiber and antioxidants).
Fried foods for baked or roasted foods.
Animal protein from plant protein: beans, lentils, beans, chickpeas (fiber, iron, protein).
Red meat (avoid daily consumption) for white meats such as fish, tuna, chicken, salmon (good fat).
Taste water, natural water, lemon water, consume it without sugar.
– White sugar for vanilla extract or non-caloric sweeteners.
– Ice cream and fruit cakes (vitamins, minerals and antioxidants).
– White almond meal (omega 6 or good fat, protein).
– Peanut butter cream with natural or sugar-free peanut butter (protein and omega 6).
– White chocolate or chocolate milk with dark chocolate without sugar (antioxidants).
– Chocolate powder with cocoa powder (antioxidants).
Dr. Bonner points out that it must be remembered that all extremes are harmful.
"In fact, there is no bad food as such, it's just knowing the amount we need to consume, and some, preferably, that are not daily consumption to find a balance." Likewise, healthy eating should be supplemented with daily and regular exercise to balance blood triglycerides.