Achieving Optimal Health: Diet, Preservation, and Food Safety

Key Characteristics of a Healthy Diet

A healthy diet is fundamental for well-being. Here are its essential characteristics:

• Variety in Food Choices

  It must be varied, including foods from all groups of the food wheel according to their recommended proportions.

• Balanced Nutrient Intake

  You need to ingest just what your body requires, avoiding excess or deficiency.

• Optimal Energy Distribution from Macronutrients

  The energy distribution from macronutrients should ideally be:

  • 55%-60% from Carbohydrates
  • 25%-30% from Lipids (Fats)
  • 10%-15% from Proteins

• Healthy Fat Sources

  Fats should come mostly from plant sources (excluding palm and coconut oil).

• Adequate Fiber Intake

  It must include fiber. Benefits: Fiber helps regulate bowel movements and limits the amount of glucose and cholesterol the body absorbs. Some studies also suggest that it can help prevent colon cancer.

• Water as the Main Drink

  Water is the primary and most important drink for hydration.

• Combined with Daily Exercise

  A healthy diet must be combined with daily physical activity for optimal health.

The Mediterranean Diet: A Healthy Eating Example

The Mediterranean diet is a traditional eating pattern found in Mediterranean countries such as Spain. It is widely recognized as a healthy, balanced diet.

Key Characteristics of the Mediterranean Diet:

• Grains and Grain Products: Includes bread, pasta, and rice, which provide essential carbohydrates.
• Olive Oil: The main source of fat in the Mediterranean diet.
• Fresh Produce: Abundant in fresh fish, fruits, and vegetables.
• Moderate Dairy and Protein: Includes moderate amounts of dairy products, eggs, and meat.

Illnesses Caused by a Poor Diet

An unbalanced or inadequate diet can lead to various health problems:

• Nutritional Disorders

  Conditions like anorexia nervosa and bulimia nervosa are serious eating disorders characterized by unhealthy eating patterns and body image issues.

• Obesity

  Defined as an excess of body fat, obesity is a significant risk factor for other diseases such as diabetes, hypercholesterolemia, and heart disease.

• Rickets

  An illness caused by a severe lack of calcium and phosphorus, leading to growth deficiencies and bone deformities, especially in children.

• Avitaminosis

  Illnesses caused by the lack or deficiency of one or more essential vitamins.

Methods of Food Preservation

Food preservation techniques are crucial for maintaining food safety and extending shelf life:

• Low Temperatures

  These methods prevent the growth of microorganisms that thrive at room temperature.

  • Refrigeration: Stores food at temperatures from 0°C to 4°C.
  • Freezing: Stores food at temperatures of -18°C or lower.

• High Temperatures

  These methods destroy microorganisms through heat.

  • Sterilization or UHT Processing: Heats food to 135°C for 2-3 seconds.
  • Pasteurization: Heats food to 65-75°C and then cools it quickly.
  • Dehydration or Drying: Uses a heat source to totally remove water from the food.

• Preservatives

  Adding certain substances can inhibit microbial growth or chemical changes.

  • Salt: Used in products like cod and ham.
  • Sugar: Common in jams and quince paste.
  • Vinegar: Used for pickling vegetables.
  • Smoke: Applied to foods like smoked salmon.

Understanding Food Additives

Food additives are substances intentionally added to food to improve a specific characteristic, such as appearance, flavor, texture, or shelf life.

• Food Coloring

  Used to make food more appealing to consumers.

• Artificial Preservatives

  Chemical substances added to prevent spoilage and extend shelf life.

• Antioxidants

  Prevent foods from oxidizing and becoming rancid or discolored.

• Flavor Enhancers

  Substances that intensify the existing flavor of food without providing a flavor of their own.

Common Foodborne Illnesses