One of the trends of recent years has been the concern to start a healthy diet.

Healthy diet on trend

One of the trends that has been gaining momentum over the last couple of years is the consumption of healthy foods and the incorporation of other aspects of healthy living.

Living a healthy lifestyle, and therefore a healthy diet, has been on the rise since 2020, with 8 out of 10 consumers reported to be more concerned about healthy eating than before the pandemic.

And it is not only an aspect that is observed in food purchasing. In Spain, growth has also been noted on a digital level: Google searches on “healthy eating” have grown by 22%, 3 out of 10 people follow a healthy living influencer and 35% of those surveyed search for information on the web.

It is undoubtedly a movement that is experiencing steady growth, but why is this?

Why is healthy eating a trend?

Healthy eating on trend may be due to a combination of a number of events in recent years.

Health concerns

Firstly we can name the health concerns due to the COVID-19 pandemic. It is clear the impact this virus had on the population, and the growing concern for a stronger immune system and a healthier body, the surest way to achieve both in the long term being through nutrition.

Climate change and sustainability 

Added to this is climate change. Many people concerned about this are taking action to halt its development as far as possible. This can mean consuming sustainable foods that produce less waste, are less processed and reduce damage to the environment. In other words, products with better nutritional characteristics.

Food innovation 

Most of the time, when people think of a healthy diet, basic and limited meals come to mind. Nothing could be further from the truth.

In recent years, many food production companies have taken it upon themselves to innovate and create new products that are not only healthy, but also adapt to different lifestyles and diets that used to be more limited, such as vegan and vegetarian diets.

A clear example is our work at Sanygran. Concerned about healthy eating and not limiting it, we have created different product lines that are not only nutritious, but also taste great to create a myriad of amazing recipes.

Easy access to information on healthy eating

Finally, we can mention the ease of access to information on healthy eating, as mentioned above. Social media and the internet provide an easy solution for finding information and connecting with professionals in the field who can increase people’s interest in this topic and help them to start making the switch to a healthier lifestyle.

10 basic guidelines for starting a healthy diet

Here are 10 basic guidelines to take into account to start a healthy diet and improve your lifestyle.

There are many eating styles such as the vegetable diet, and formats such as the Harvard plate, from which we will be guided to give you our recommendations.

Balance and variety of food 

Each food has its own specific characteristics and nutrients that our body needs. It is true that it is possible to limit consumption or exclude certain foods, as is the case with vegan and vegetarian diets, but this does not mean excluding nutrients.

Eating a diet with a wide variety of foods ensures that we get the vitamins and minerals we need for proper functioning.

We must take into account that we must include each food group as indicated on the Harvard plate and not demonise the consumption of any of them, as is often the case with carbohydrates and fruit.

Another aspect to keep in mind is balance. Eating healthy is a lifestyle, so the ideal is to do it consciously and constantly, but this does not mean completely eliminating from your life the consumption of less healthy products such as processed or simple carbohydrates. The idea is to find a balance and enjoy both worlds.

Reduce consumption of processed foods

Processed foods, as the name suggests, are those that are constantly processed during their production process, which can lead them to lose their nutrients and other qualities, as well as having other additives in their composition.

Some examples of these foods are many packaged foods such as crisps, juices, cereals, sauces, biscuits, sausages, etc….

It is better to choose to reduce the consumption of these foods and opt for the more natural and less processed food option, such as making your own sauces at home, where you control the preparation process and can achieve foods with better nutrients.

Reduce free sugar

Excessive consumption of free sugar, i.e. the processed sugar that we usually add to preparations such as biscuits, or drinks such as juice or coffee, is known to be one of the main causes of chronic diseases such as diabetes and overweight.

Reducing its consumption is one of the most recommended points when it comes to starting a healthy diet, as it has been shown to be very harmful to the body.

Increasing fruit consumption

Contrary to what many people think, fruit is very beneficial to our health. It has an incredible amount of nutrients, vitamins and minerals that our body needs to be healthy.

And although fruit has a type of sugar in it, it will not have the negative effect that processed sugar has. Firstly because of the nutrients that fruit provides, and secondly because of the way it is absorbed by the body.

Don’t demonise fruit! They are an excellent resource for our body.

Increasing vegetable consumption

You must include vegetables in all your dishes. This is one of the key points and a food that you should start including.

Vegetables are an excellent source of nutrients, vitamins, minerals, salts, antioxidants, fibre, in other words, everything you need. In addition, it is a very natural food product without too many production processes.

And even if you are not a raw vegetable lover, you can opt for other options by creating vegetable spreads, including them with your protein or carbohydrates.

The options with vegetables are endless and you will always need them.

Eat 5 times a day

This is not a strictly necessary requirement for a healthy lifestyle, however, the body benefits from this process as it keeps your metabolism active, helps you stay satisfied throughout the day and helps you burn energy through digestion.

The benefits are undeniable, but day-to-day life does not allow this option for many people, so choosing wisely, planning your meals and meeting your calorie expenditure is most important.

Smaller quantities

It does not apply to everyone, but it is a good way to reduce calories.

To do this you can again follow the Harvard plate guidelines, without extreme dieting, but controlling and being aware of what you eat in order to create a good relationship with food.

More nutritious dishes

We have already talked about not demonising foods, including less processed foods in your diet and including all food groups, with an emphasis on vegetables.

A healthy diet is all about quality produce, better choices that will make your dishes more nutritious and your body stronger.

No snacking between meals

We have to be honest and we’ve all fallen for it. What’s the key to stopping it? More filling meals.

This goes hand in hand with more nutritious and better quality dishes, with better options that will make you feel satiated without the need for big meals or snacking.

More liquids

Another mistake many of us make.

Your body needs water to function too, and it’s not something you should take lightly.

An easy way to calculate how much water you need per day is to multiply 35 ml for every kilo you weigh.

And if you get a bit bored with water, you can also opt for other options such as natural fruit flavouring, natural juices or smoothies, tea, among others. And of course, avoid sweetening with free sugar.

Conclusions

This new trend is a positive change, as we are treating our body the way it deserves and giving it the best nutrients.

It may be a long process for many, but it will undoubtedly bring many benefits.

The key point is to constantly make small changes to reach your goal and live a better life.