Thousands of years ago, Hippocrates already said: “let your food be your medicine and your medicine be your food”.
That’s right! The balance in the diet is one of the reasons that allowed man to have a longer life in this century.
Healthy eating is much more related to the variety and quality of what is ingested than to quantity. Our meals must comply with the needs of our organism, therefore containing all the necessary nutrients, such as vitamins, minerals, proteins, lipids and carbohydrates.
To help people have a balanced diet, the Ministry of Health created the 10 commandments of healthy eating .
These are attitudes that we should try to follow in our day-to-day lives.
Let’s go?
Fruits and vegetables
Eat fruits and vegetables. Because they are rich in vitamins, minerals and fibers. Eat everything, but focus on greens, vegetables, fruits and cereals. Assemble colorful dishes that stimulate consumption. Also eat slowly and in pleasant surroundings.
No need to ′′ cut ′′ any food from the diet. Just pay attention to the amounts and give preference to nutrient-rich foods rather than calories.
How about betting on rice and beans?
For every 2 tablespoons of rice, eat 1 of beans. These two foods complement each other, especially with regard to proteins (the protein lacking in one, you have in the other and vice versa). The very Brazilian habit of eating rice and beans has been highly recommended!
Avoid fat and fried foods
Overeating foods rich in fats can cause diseases such as obesity, cardiovascular disease , hypertension and diabetes.
Use 1 can of oil for every 2 people in the house per month. This measure is for the person to have an idea of the amount of oil that should be used in food preparation. The important thing is not to run the risk of using too much oil.
Decrease the amount of salt in food
A good tip is to use spices like garlic and onion to improve the flavor. Also avoid industrialized foods with a lot of salt.
Also, have three main meals and one snack a day. This avoids long periods of fasting. It is best to eat more times a day, but in smaller quantities (increase frequency and decrease volume).
Those who spend many hours without eating end up feeling very hungry and overeating — the same happens with those who do not have a specific time to eat or “skip” one of the meals.
Eat calmly and not in front of the TV
When a person eats in a hurry, in addition to not enjoying the food, it takes longer to be satisfied and therefore eats more. It’s as if she didn’t give enough time for the organism to ′′ realize ′′ the amount of food ingested.
Eating and watching television at the same time causes people to become distracted and not control the amount of food they are consuming. In addition, advertisements for food products further arouse appetite and, consequently, gluttony.
Avoid alcoholic beverages, soft drinks and other industrialized beverages. And of course, don’t forget about 8 glasses of water a day.
Avoid sweets and high-calorie foods
It is important to observe not only the quantity, but also the quality of the food, as many of them are poor in nutrients and high in calories – in general sweets and fatty foods.
Eating these foods in excess facilitates the emergence of diseases such as obesity, diabetes and heart disease, among others.
It is important to emphasize that a healthy diet is not based on “less delicious” foods. The key to having a quality diet is to eat everything, but in the right amount. Therefore, avoid carrying out restrictive diets, which will certainly put your health at risk.
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