We all want to eat in a healthier way , especially taking into account that nutrition is the key to preventing diseases, losing weight and living better. If you are in search of a lifestyle that allows you to be better , one of the best resources that you can turn to is the Mayo Clinic . In particular, the Mayo Clinic Diet , an eating plan developed to help people not only lose weight, but aims to help people maintain a healthy healthy weight throughout life.
As proposed on their website : “ The Mayo Clinic diet teaches you how to calculate portion sizes and plan meals. The diet does not require you to eliminate any food. Taking into account that we are used to associating the word diet with restrictions and certain suffering, being able to eat without prohibitions is not only healthier physically and emotionally, it is more sustainable in the long term.
Best of all, this plan is incredibly easy to Go ahead and it doesn’t really eliminate any of the foods you love! It is worth mentioning that l a Mayo Clinic uses a food pyramid similar to the pyramid used in the USDA Dietary Guidelines years ago. However, his pyramid is set up differently compared to the pyramid we were all used to. According to the Mayo Clinic: Mayo Clinic’s Base of the Healthy Weight Pyramid focuses on generous amounts of healthy foods that contain fewer calories in a large volume of food, particularly fruits and vegetables. ”
Based on the above, we took on the task of compiling the food groups that appear in the Mayo Clinic Healthy Weight Pyramid, in such a way that incorporating them into the daily meals will mark a before and after in weight and health.
1. Fruits and vegetables
The base of the pyramid has three main components on which to concentrate during the day: fruits, vegetables and daily physical activity . According to the Mayo Clinic, most of the diet should come from the immense versatility that fruits and vegetables offer us. This point is not surprising, in fact it is the basis of all balanced eating regimen. However, it is important that we take the task of taking it more seriously, since fruits and vegetables are the foods richest in the essential nutrients that the body needs, such as vitamins, minerals, antioxidants and fiber. Eating a variety of fruits and vegetables means that the body has a better chance of obtaining that variety of key substances during the day. Betting on integrating them without caution and taking advantage of the pleasant variety, an easy way to ensure that there is variety is to try and eat foods of all the colors of the rainbow.
two. Carbohydrates
Much has been said about carbohydrate consumption in the last months , especially with trends like the Keto diet that are based on practically omitting them from the diet. However carbohydrates are necessary and important for the proper functioning of the body, not in vain are they the next link in the pyramid proposed by the Mayo Clinic. However unlike the old USDA food pyramid , where carbohydrates took the highest percentage of the diet (sitting at the bottom of the pyramid), the Mayo Clinic recommends that fruits and vegetables be the most important part of the diet. However, carbohydrates are still relevant, especially whole grains which are packed with fiber, helping with digestion and satiety throughout the day. In addition, integrating foods rich in fiber is key in weight loss and good cardiovascular health.
3. Proteins and dairy
One of the most important groups, are of course proteins and dairy. The Mayo Clinic recommends betting on the leaner sources of both . Some of the best lean protein options are legumes and fish, and they recommend low-fat dairy products. These foods are very important not only in weight loss, they improve brain function and fill us with quality energy. They help us feel more satisfied and provide an extra boost of calcium, vitamin D. They strengthen the immune system and are very versatile. Bet on integrating Greek yogurt, low-fat cheeses, eggs, fatty fish and lean meats.
4. Healthy Fats
We have been having a bad perception of fats for years , fortunately in recent years the information has changed and the nutrition trend has taught us that they are a great ally and above all that they exist wonderfully healthy sources . It is the smallest part of the pyramid and does not refer to fatty foods, rather it recommends integrating heart healthy unsaturated fats in the meals , as is the case with delicious and very nutritious products such as olive oil, avocado, walnuts and even natural nut butter. Best of all, they are the most satisfying and fill any dish with personality.
5. Sweet
Believe it or not, sweet foods are still part of the food pyramid, but only at the top. In fact, it has been proven that eating a small sweet from time to time is completely fine and healthy. The key is to control the portions in sweet cravings and keep them within a certain calorie range. In general, the Mayo Clinic says that Following this food pyramid is quite simple: “Eat most of your food from the groups at the bottom of the pyramid and less from the top, and move more.” Finally, as we have mentioned on previous occasions, it is all about balance and enjoyment , the best of all is that it is possible to create a good scheme easily. Try to fill each of your dishes with the key elements recommended by the Mayo Clinic: fr fruits and vegetables, whole-grain carbohydrates and proteins. Exercise, control stress levels and enjoy life.
