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1. Let’s start with something basic. What can be considered a healthy diet?

First and foremost, I want to clarify that eating healthily does not mean restriction, prohibition, or calorie counting. Eating healthily is a worthwhile endeavor that can be seen as a long-term investment. To begin understanding this, we must know that there are three major food groups: i) fruits and vegetables, which provide us with fiber and vitamins; ii) proteins, which include animal products, seeds, and legumes; and iii) grains, which are the primary source of energy and the first thing the body utilizes for functioning. A healthy diet should include these three major food groups in breakfast, snacks, and dinner, in sufficient quantities to feel satisfied, and with a focus on variety, meaning not always repeating the same fruits/vegetables, proteins, and grains.

2. But should we always be mindful of the level of fats and sugars present in these groups?

Yes, we should be cautious about fats and sugars, but more important than that is the quality, quantity, and frequency of their consumption. No food should be prohibited, but at the same time, everything can be poison, so we need to achieve a balance without restriction, as I mentioned earlier. Ultimately, we shouldn’t stop eating; rather, we need to know how to eat.

3. Alright. It sounds easy, but certainly it’s not. For example, frequency and quantity are things we can regulate, but how can we determine the quality of food within each of these groups?

There’s a lot of common sense involved in food selection. Fruits and vegetables should be natural and not canned or pickled. We should eat them in bites or chopped, not in juices, as that leads to a loss of fiber and vitamins. In terms of proteins, quality lies in vegetarian sources like legumes, beans, chickpeas, lentils, and natural proteins such as white meats. As for grains, those that appear more natural, without packaging or labels, tend to be higher in fiber, while lower-quality grains often contain more sugars.

4. Going back to the food groups, is there one that is more important than the others?

All three groups are equally important. They all contain fats, carbohydrates, and proteins to varying degrees. Fats generate hormones and provide maintenance to the central nervous system. Proteins are responsible for generating all the body’s tissues and cells, and carbohydrates are the primary source of energy.

5. So, where does the notion that carbohydrates are bad fit in?

It’s true that historically we’ve been taught that carbohydrates are the enemy. However, if we reduce or eliminate carbohydrates based on the energy needs of our bodies, for our vital functions, we will limit muscle generation or even lose muscle mass. We can’t allow this because muscle is the most important tissue we have—it burns calories, converts what we eat into energy, and prevents it from being stored as fat. So, again, when consuming carbohydrates, we shouldn’t limit quantities but rather choose quality.

6. Will there be a person who wants to lose weight, another who simply wants to eat healthy, and another who wants to improve athletic per formance? I deduce that each one will have a different (healthy) meal plan, is that correct? Absolutely, a meal plan is like a tailored suit. We have to include different food groups in varying quantities depending on each individual, their activi ties, their goals, and so on. But we always include the three mentioned groups. And here I take the opportunity to say that we refer to a meal plan rather than a diet be cause the term “diet” is general and not necessarily positive. It can be either a good diet or a bad diet, considering that a diet is

Since you mentioned “diet,” there is a phrase often heard when it comes to weight loss that says, “Eat breakfast like a king, lunch like a prince, and dinner like a beg-

Science is constantly evolving. At some point, it was said that all meals were equally important, but lately, scientific evidence suggests that this may be true at a hormonal level. Currently, the circadian rhythm is in vogue, which suggests that one should be awake in the morning and fast and rest at night. So, possibly in the mornings, the body may be slightly more hormone-efficient. However, this “rule” is not a guarantee of anything, and therefore, as we mentioned earlier, the ideal approach is always to develop a suitable and personalized meal plan for each individual and closely monitor the results.

How true is that?…

This interview will continue in the next issue…

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