When you are able to combine a healthy diet with exercise weight is lost, blood cholesterol level is lowered, and body functions in general get better.
A right healthy diet is complete, balanced, sufficient, varied, free of contamination and adequate. Your diet must be complete covering all the nutrients that food contains from every group. This is that from a meal a third must be from animal origin and legumes, another third from vegetables and fruits and a third of cereals. A sufficient diet is obtained by fulfilling all the dietary requirements of the person. For every person the daily requirements are different, for example a child has different needs than an adult or an athlete or a pregnant woman. Having a varied meal allows us to enjoy every eating without falling into a routine, and in this way you get vitamins and minerals that you usually don't eat with your accustomed meal. In order to have a diet free from contamination means that it should be clean, lacking microorganisms. An adequate meal is the meal you like, that you are able to enjoy it and you are able to get it. Doing this gathering all the previous characteristics is how to obtain a right healthy diet. 
 

There exist three sources of energy that the body normally processes. This are: carbohydrates that should contribute 60% of the daily energy, fats should give 25% and proteins a 15%. The carbohydrates supply energy immediately, while fats are stored for later using. The fat is very important for the creation of new hormones, for transporting vitamins, and other functions. The proteins are essential for the body, they are used from small antibodies to big muscles.
 

It is recommended to eat whole wheat cereals and their derivates. The whole wheat cereals are low in fat, high in fiber and complex carbohydrates that make you feel full after eating, that make you feel satisfied for more time and consequently make you eat less.

Examples of cereals and their derivates: corn, wheat, oats, rye, amaranth, rice, bread, tortilla, cookies, and pasta.

Examples of tubers: yucca root, potato, and sweet potato

It is suggested to avoid french fries and junk food. Change this cravings for their healthier version the baked potatoes.
 

They are naturally low fat. They are great in giving different flavors and making the diet more diverse. They are rich in minerals, fiber and vitamins. It is recommended to eat at least two servings of fruits with peel not cooked. Vegetables maintain more nutrients if they are eaten raw. It doesn't matter if the fruits and vegetables are frozen or canned they are as good. It is recommended to avoid dressings and butter because they add fat. If you maintain the fruits and vegetables at sight it is more probable for you to eat them that if there are hidden in the refrigerator. 
Examples of vegetables: spinach, chard, cucumber, lettuce, mushrooms, tomato, carrot, broccoli, cauliflower, etc.

Examples of fruits: guava, papaya, watermelon, melon, orange, lemon, tangerine, banana, peach, apple, strawberry, grapes, cherry, mango, grapefruit, etc.
 

In order to lower the quantity of fat that the meat contains it is recommended to remove the skin and all the visible fat before you cook. The chicken breast is an excellent option for low fat and high protein meat. Most of the seafood are low in saturated fat, but the fatty acid Omega-3 are found in salmon or trout and help prevent cardiac diseases in some people. The legumes offer fiber and protein without the cholesterol and fat from the meat.
Examples of legumes: beans, chickpea, lentil, soybean, kidney bean, etc.

Examples of food from animal origin: cheese, milk, red meat, chicken, seafood, fish, egg, yogurt, turkey, etc.
 

It is very important after any surgical procedure to get an adequate nutrition according to the type of intervention performed and the patient´s requirements. Sometimes, if a bad nutrition regime is taken after a surgery could provoke malnutrition. For this reason, Dr. Gálvez and his Nutritionist Staff will provide you the best dietary recommendations based in your needs.

 
 
 
 
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Mazatlán, Sinaloa, México CP 82126
  
 
Tel. (669) 112 08 46
www.drcesargalvez.com
E-mail. contacto@drcesargalvez.com
  
 
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