Therefore, the mash is better off without butter, they are simply replacing this source of saturated fat vegetable broth or chicken, for skimmed milk or yogurt and fresh herbs, we can save a lot of calories from fat in the mash .

A tasty mashed potatoes can be much healthier and lighter if the cream or butter substitute for the broth, skim milk, yogurt or cream cheese lean. We can also lighten the puree using the cooking water of potatoes and many herbs in place of butter. Finally, if we lack the touch of a fat body, we can add a few drops of olive oil offers healthier fat than butter.

Watch the salt
It’s nothing new, excess dietary salt retains fluid and feel that uncomfortable bloated feeling, but also makes you more prone to suffer from hypertension and other cardiovascular type illnesses.

Forget bouillon cubes and try to add little salt to your food, instead bet on the herbs that enrich each of your dishes with flavor and aroma.
Also, watch the sodium content of ready meals and frozen.

Sugar Control
The industrial bakery should be banished from your shopping cart as well as being rich in sugar, trans fats (hydrogenated and partially hydrogenated) and palm oil which is rich in saturated fats are equally harmful to the cardiovascular system.

If you’re hungry, instead preparing homemade sweets with whole grains, fruits and good fats like olive oil or sunflower oil. Sweeten with fructose (sweetened double the sugar) or artificial sweeteners.

Yes to good fats, but in moderation
It’s a common mistake to completely eliminate fat when they want to eliminate those extra pounds more, also if you want to improve the overall diet, however, unsaturated fats and good fats like olive oil and fats from fish and Nuts are very healthy and absolutely necessary for health care.

That yes, the fact that olive oil is very healthy do not involve an abuse of it by now know that any excess is harmful and unbalanced diet. The vegetables, grilled foods, baked, etc., require no swimming in oil to be tasty. Avoid fried foods and not to mask the taste and texture of the food using too much oil.

Fibrate!
Recent studies show that diets high in fiber reduces the chances of cardiovascular disease and protect you from colon cancer.

Eat fruit, vegetables, legumes and whole grains to make sure you get to about 25 grams of fiber a day, is the ideal amount for which functions like a clock, keep cholesterol at bay and get increased satiety. Just do not go overboard, because if you take too much gas and can cause deficiencies of calcium and iron.

The new generation of healthy beverages, however, provide the body with certain active ingredients that enhance wellness and prevent disease.

The ecological health drinks are made based on certain fruits, vegetables and bacterial cultures, in their home countries, have traditionally been used as a medicinal remedy. In Hawaii and Polynesia, for example, for over 2000 years is used noni juice to treat certain diseases. In China and Japan tea is fermented for over 1500 years by the Kombucha mushroom. The inhabitants of the Amazon basin in addition to feeding large amount of acai berry. Some fruits with high antioxidant content helps strengthen the defenses, such as sea buckthorn and goji berries. The microalga Spirulina provides proteins essential for the organism. The lactic acid fermented juices are another way to take up nutrients that promote wellness.

Certain beverages contribute an additional amount of iron necessary for blood formation, and calcium for strong bones. Other less exotic fruits and vegetables also provide the body of many nutrients and fewer calories, so they are highly recommended as an accompaniment to fasts and diets: the case of beet, grapefruit and carrots, among others.

Due to its many properties, some of these drinks are not considered merely as such but are offered as nutritional supplements and come with dosage recommendations and usage.

In terms of process, it is noteworthy that no organic drinks contain vitamins, minerals, flavors or artificial colors. Unlike most conventional juices, environmentalists also contain a high proportion of fruit, and which are extracted directly from these and not juice concentrate. For the preparation of these organic drinks, which often mix several different types of fruits and cereals, and to make them a nonperishable food, pasteurized soil processors, ie, heated for a very short period of time at high temperature to kill germs. The various fruits and vegetables react very differently to this process, some may lose up to 20% of their vitamin content, while others remain intact. To preserve the flavor and nutrients from beverages, these re-cooled immediately after pasteurization.

Some of the ingredients of the new healthy drinks:

* Kombucha: This sponge-like mushroom tea ferments and turns it into a drink high in iron and zinc and other vitamins and amino acids.

* Goji: this fruit is one of the most nutritious in the world. Its content reduces infections, strengthens the defenses and neutralize free radicals.

* Spirulina: these microalgae contain lots of protein, minerals and trace elements such as phosphorus and zinc.

* The guava has antibacterial and anti-inflammatory properties, among others.

* Cereals: especially in Russia and Eastern Europe bread drinks fermented lactic acid essential part of nutrition. They help the body fight infection and aid digestion.

* Acerola: this fruit from Central America and Texas and can measure up to 1.5 cm, is equipped with a high content of vitamin C.