The basics of a healthy diet.

Some extreme diets suggest otherwise, but we all need a balance of protein, fat, carbohydrates, fiber, vitamins and minerals to maintain a healthy body. You do not need to eliminate certain food categories from your diet, but choose the healthiest options in each category.

Protein gives you the energy you need to get up and go, while promoting mood and cognitive function. Too much protein can be harmful to people with kidney failure, but recent research suggests that many of us need more high quality protein, especially as we get older. That doesn't mean you need to consume more animal products: a variety of sources of herbal proteins every day can allow your body to get all the essential proteins it needs.

Grease. All fats are not identical. While bad fats can destroy your diet and increase the risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats, such as omega-3s, are essential for your physical and emotional health. Including healthier fats in your diet can help you improve your mood, improve your well-being and even reduce your waistline.

The fiber. Eating foods high in dietary fiber (grains, fruits, vegetables, nuts, and beans) can help you stay regular and reduce your risk of heart disease, stroke and diabetes. It can also improve your skin and even help you lose weight.

Calcium. In addition to leading to osteoporosis, an inadequate calcium diet can also contribute to anxiety, depression and sleep disorders. Regardless of your age and sex, it is essential to include calcium-rich foods in your diet, limit those who use it and get enough magnesium and vitamins D and K so calcium can work.
Carbohydrates are one of the main sources of energy in your body. But most should come from unrefined complex carbohydrates (vegetables, whole grains, fruits) instead of refined sugars and carbohydrates. Reducing white bread, cakes, starchy foods and sugar can prevent the rapid increase in blood sugar fluctuations, mood and energy, as well as fat accumulation, especially around the waist .