Maintaining an adequate body weight is important for health. Being overweight or obese is associated with an increased risk of diabetes and cardiovascular disease and can also worsen existing conditions such as arthritis. Similarly, being underweight is also a risk factor for death and functional loss. https://zeroviewer.com
One of the first suggestions is regarding the frequency and quantity of feeding, several small meals should be consumed per day, five times is ideal, with lunch being the main meal of the day and the afternoon snack and dinner are light.
The foods that should be part of daily life are fruits and vegetables, which only (natural juices or fruit) or combined (salads) should be present in each of the five meals that we eat a day. Also, legumes and rice for the high content of fiber and plant nutrients they contain. And whole grains like corn, whole wheat bread and others like oats, wheat that are a great source of vitamins and fiber.
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Among the foods that are sources of protein, fish is the ideal food for its large amount of nutrients and very little fat. Likewise, fat-free milk and dairy products (cheese, yogurt) are very good. Others such as eggs, chicken but cooked without skin and finally beef or pork but without fat, provide the necessary nutrients for a good diet.