Empty calories are found in processed and ultra-processed foods, such as soft drinks, cookies, and fried foods. Although they provide energy, they do not provide the body with essential nutrients: they lack vitamins, minerals, fiber and essential amino acids. Consuming them on a regular basis will only lead to weight gain and a greater accumulation of fat,” says Karen Velásquez, a nutritionist at our clinic. She provides useful tips on how to maintain a healthy diet.

How to improve your diet

Improving your diet is easier than it seems. Follow these recommendations to reduce the risk of developing chronic diseases such as diabetes, hypertension, heart disease and various types of cancer:

• Say goodbye to artificial juices. There is no acceptable consumption of these drinks. Replace soft drinks with natural options, such as water with pieces of fresh fruit or homemade infusions.
• Minimize the intake of alcoholic beverages to a minimum. If you want to celebrate a special event, opt for a glass of red wine from time to time.
• Replacing fried foods with healthier options. Prefer steamed or grilled foods and accompany them with homemade sauces made with ingredients such as olive oil, vinegar, eggs, natural yogurt or fruit and vegetable purees.
• Eliminate processed snacks. Replace them with healthier alternatives, such as fresh fruit or nuts.
• If you like chocolate, choose one with at least 85% cocoa. Dark chocolate contains less sugar and more antioxidants, making it a healthier choice.

Remember:

Food should provide you with all the nutrients you need to look at and feel your best. Staying away from processed products not only protects your body but also gives you what you really need to stay strong and healthy.

Karen Velásquez
Nutritionist at Clínica Ricardo Palma