Having a healthy diet is essential to achieve a better quality of life. The abuse of foods rich in saturated fats, sodium and sugars is a trigger for diseases such as heart attack, stroke, hypertension, obesity, diabetes and even cancer. On the other hand, it is easy to include heroes of resistance and longevity in the menu. For these reasons, having a healthy diet is so important, it is not for nothing that March 31 is celebrated World Health and Nutrition Day. The Minha Vida summoned a team of specialists to understand the good habits that each of them indicates to their patients, but it also follows as if it were a mantra.
1. Don’t run out of food
“The most important thing is not to go for long periods without eating. Eating small snacks between large meals is essential, as by restricting energy, the metabolism tends to slow down, as a way of saving energy that has been provided, which ends up making it difficult to weight loss . In addition, the person will probably eat more at the next meal, looking for more caloric foods, as a form of compensation, which will also result in weight gain.
2. Feel pleasure eating
“Food is also a source of pleasure. Do not become a slave to diets and calories, as there are more and more studies that show that people who are overly concerned with their fitness tend to suffer greater weight fluctuations, in addition to being dissatisfied with the own body. Being well with yourself and taking care of your body with physical activity and healthy eating are the best ways to achieve a good quality of life.
3.Search for natural foods
“Follow a diet as natural as possible and try to avoid meals with many industrialized products. If you eat industrialized pasta, make yourself a homemade sauce. If you want to drink fruit juice, try to take natural, as industrialized foods contain many substances such as dyes and preservatives, which have high amounts of sodium and can, in the long run, cause hypertensionand overload the kidneys
4. Make substitutions
“Try replacing heavier and fatter foods with lighter versions whenever possible: make shredded pupunha palm noodles, cooked cauliflower rice, exchange the ham for turkey breast, buy the tuna in water instead of the tuna in oil, replace fatty cheeses with lighter versions like cottage cheese and ricotta cheese, replace grated Parmesan cheese with smoked and grated ricotta cheese
5. Choose the right place to eat
“Meals should be taken in quiet places and without haste. Eating very slowly, without thinking about commitments and chewing food very well will make you feel full even if you eat less food. Also avoid eating watching television in front computer or working, because in these situations we lose track of the amount of food we’re eating.
6. Escape the flour
“A person looking for a healthier diet should avoid products with refined flour, such as pasta, cakes, cookies and processed foods, rich in fat and sugar, such as microwave popcorn, creamy ready-made soups, frozen preparations, chips and snacks. It is also worth using aromatic herbs to season the food, such as: garlic, onion, parsley, chives, basil, rosemary, bay leaves, oregano, sage, curry, saffron and cilantro
7. Eat everything
“The most important thing is to realize that no food is prohibited, unless the person needs to eat a restrictive diet, if he is a patient of diabetes or celiac disease, for example. It is very common for people to think that eating only salad is a good thing way to maintain a healthy diet, but this is not true. The famous “colorful dish”, that is, one that has a source of fibers, minerals, vitaminsand protein is without a doubt the healthiest
8. Set goals for the week
“In addition, thinking about the long term and creating a healthy habit is very important. It is difficult for a person to eat all the foods that are sources of vitamins that the body needs in a day. meats, vegetables and greens every day. It is best to make the goals for the whole week. It is easier to distribute adequate food during this period
9. Be persistent
“Most likely, the change to a proper diet will not happen overnight. You should try foods that are not usual like fruits, vegetables, greens. Accept that the taste should be stimulated. To give up on the first try is a mistake. Select some of these foods every day. Don’t you like it? Try it again. It’s okay if you reject it initially. But giving up on the first try is underestimating your power to change.
10. Write about your meals
“Start making a food diary. Write down all the food eaten during the day, the quantities and times you ate. Easily, you will notice the mistake and where the excess is. The food diary will serve as an ear tug for anyone he is doing an inadequate diet. But, on the other hand, it will give a great stimulus when he realizes that he is with discipline and determination, managing to put healthy foods in every meal and reducing the amount of less healthy foods. ”
11. Hydrate yourself
“Drink at least two liters, about eight glasses of Waterevery day. Water helps in hydrating the skin and is essential as a means of transporting some water-soluble vitamins such as vitamin B1, B2, B6, B12 and vitamin C. In addition, water is essential for the body to be willing throughout the day .
12.Attack the fruits
“Consume between three and five servings of fruit every day. Oranges, apples, pears, watermelon, tangerine, among others, are the best natural sources of vitamins, minerals and fibers. These three components help the proper functioning of our intestines and help our metabolism to remain active even between meals.
13. Put the sugar aside
“Foods that have a large amount of refined sugar are endowed with chemical processes in their production and have a very high glucose index, which increase the body’s glycemic indexes. These characteristics, accelerate aging, increase flaccidity by breaking down the skin’s collagen and they still have calories, but are devoid of nutrients. Nowadays we find natural sweeteners like sucralose, derived from sugar cane, but without calories and without high glycemic index and stevia, derived from a natural plant.
14. Consuming food sources of antioxidants
“Antioxidant substances block the action of free radicals in the body, preventing the oxidation of cells. These elements are able to prevent the appearance of tumors, premature aging and other diseases. Foods with strong colors, such as tomatoes, guava, pomegranate, carrots , pumpkin, mango, açaí, eggplant, grape, green leaves, vegetables and broccoli, are rich in antioxidants.
15. Know what you’re eating
“The essential thing is to understand that calories are the fuel for our organism and that, without them, our body runs out of energy. Choosing foods just by the number of calories is not the most suitable. Often the calories are not the main dangers of food. What actually makes all the difference when it comes to healthy eating is the quality of nutrients. The amount of fats, for example. That’s why it’s important to read the components of each food.
16. Know how to combine foods
“The secret of good nutrition is to combine all types of nutrients such as carbohydrates, proteins, fats, minerals, vitamins, fibers and water. The general rule is that there is not one type of food that should completely leave your diet, but rather amounts of nutrients that must be controlled. Everything is a matter of varying the menu, not leaving out any kind of food and always eating in small portions or quantities.
17. Eat without fear
“Today there is so much information about food that people are afraid to eat. Anyone looking for a diet no longer knows whether it is good or not to eat a certain food, whether it is healthy to stop eating certain foods or what type of substance is fattening. Eating it is important, vital for life. For those who have doubts about diets, the basic food that our grandparents knew and practiced, is still a good tip for having all kinds of nutrients that the body needs. ”
18. Look for what you like
“Eat a little of everything, of all food groups. Cereals(prefer the full versions), grains, meat / poultry / fish, fruits, vegetables, milk and dairy products and even treats. Practicing healthy eating is also knowing how to eat foods “not so healthy”, but which are appetizing and part of the culture, the tradition of a family. We cannot eat only treats, but we cannot allow those foods that give us a feeling of well-being to be included in our meals.