Page 47 - El Placer de Volar 3ra Edición

Nourish your body and
Nourish your body and
transform your lifeansform
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Learn to identify essential nutrients, create earn to identify essential nutrients, create
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delicious and nutritious meals, leaving aside
delicious and nutritious meals, leaving aside
the most common myths about food
the most common myths about food
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Tired of not feeling good after eating? Do you want more ired of not feeling good after eating? Do you want more
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energy and vitality?nergy and vitality
The answer is on your plate and nutrition. Food is much
The answer is on your plate and nutrition. Food is much
more than satisfying hunger; It is the fundamental pillar
more than satisfying hunger; It is the fundamental pillar
of our health.
of our health.
With so much information on social media, it is
With so much information on social media, it is
sometimes confusing to know what you should eat and
sometimes confusing to know what you should eat and
what you should avoid.
what you should avoid.
“You are what you eat”,
“You are what you eat”, yes, this phrase could not be
more true. Forget about miracle diets, those that promise
more true. Forget about miracle diets, those that promise
quick and unrealistic results. Each person is unique,
quick and unrealistic results. Each person is unique,
and our nutritional needs vary depending on age, sex,
physical activity and our state of health.
Essential nutrients more than calories
Macronutrients, like carbohydrates, proteins and fats, are
what provide us with energy.
• Complex carbohydrates, present in whole grains, fruits
and vegetables, are like a long•lasting battery.
• Proteins, essential for building and repairing tissues, are
found in meat, eggs, legumes and nuts.
• Healthy fats are necessary for the proper functioning of
our brain and heart, such as avocado, nuts and olive oil.

• Vitamins, such as vitamin C and vitamin D, strengthen
our immune system.
• Minerals, such as calcium and iron, are essential for
healthy bones and to carry oxygen in the blood.
The good relationship of diet and health

A healthy diet can prevent and control many chronic
diseases, such as cardiovascular disease, diabetes,
cancer, and obesity. But the benefi ts of good nutrition go
beyond physical health.
The connection between the gut and brain is stronger
than we think, and our gut microbiota directly infl uences
our mood and emotions.
How to take care of your microbiota?
• Eat probiotic foods: yogurt and its derivatives contain
benefi cial bacteria that strengthen the microbiota.
• Include prebiotics in your diet: prebiotics are fi bers that
feed benefi cial bacteria. They are found in foods such as
onion, garlic, bananas and asparagus.

• Reduce the consumption of ultra•processed foods:
these foods can alter the balance of the microbiota and
increase infl ammation.
• Manage stress: stress can negatively affect the
microbiota. Practice relaxation techniques, such as
meditation or yoga, to maintain balance.
• Hydrate constantly: water is essential for all body
functions, such as temperature regulation, elimination of
toxins, and transport of nutrients.
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