18 Ways to follow a healthy diet
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 like heart attacks, strokes, hypertension, obesity, diabetes and even cancer. In contrast, it is easy to include in the menu foods resistance and longevity heroes. For these reasons, having a healthy diet is so important, it is no wonder that March 31 is celebrated World Health Day and Nutrition. My Life has summoned a team of experts to understand the good habits that each of them indicates to their patients, but also follows as if it were a mantra.
1.Don't run out of food
"The most important thing is not to spend long periods of time without eating. Making small snacks between large meals is essential, because by restricting energy the metabolism tends to slow down as a way to save energy that has been supplied, which In addition, the person will likely eat more at the next meal, seeking more caloric foods, as a form of compensation, which will also result in weight gain. " (Carla Fiorillo, nutritionist at the Federal University of São Paulo)
2.Sinta 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 care too much with the physical form tend to suffer greater oscillations of weight, besides being dissatisfied with the own body. Being well with oneself and caring for the body with physical activity and healthy eating are the best ways to get a good quality of life. " (Carla Fiorillo, nutritionist at the Federal University of São Paulo)
3.Search for natural foods
"Follow a diet as natural as possible and try to escape meals with many industrialized products. If you eat an industrialized pasta, make a homemade sauce yourself. If you want to take a fruit juice, try taking it naturally, as industrialized foods contain many substances like dyes and preservatives, which have high amounts of sodium and can in the long run cause hypertension and overload the kidneys. Daniela Cyrulin, nutritionist at USP and Instituto Plena Health) 4. Make substitutions
"Try to replace heavier and greasier foods with lighter versions whenever possible: make shredded pupunha palm noodles, cauliflower rice cooked, change the ham for turkey breast, buy the tuna in water instead of the tuna in oil, exchange the fatty cheeses for lighter versions such as cottage cheese and ricotta, replace grated parmesan cheese with grated ricotta ricotta.
(Daniela Cyrulin, nutritionist at USP and Instituto Plena Health) "The most important thing is to realize that no food is forbidden. The famous" colorful dish "is undoubtedly the healthiest"
5. the place r right to eat
"Meals should be made in quiet and unhurried places. Eating very slowly, without thinking about commitments and chewing food very well will make you feel satiated even eating a smaller amount of food. Also avoid eating by watching television, in front of the computer or working, because in these situations we lose the notion of the amount of food we are ingesting. "
(Lidiane Martins, nutritionist director of NutryUp) 6. Flour meal
"A person who is looking for a healthier diet should avoid products with refined flour such as pasta, cakes, cookies and processed foods, high in fat and sugar, such as microwave popcorn, ready-made creamy soups, frozen preparations, chips and chips . It is also worth caprichar in herbs to season the food like: garlic, onion, parsley, chives, basil, rosemary, oregano, sage, curry, saffron and coriander "
(Lidiane Martins, nutritionist director of NutryUp) 7. Eat most of all
"The most important thing is to realize that no food is forbidden, unless you have to eat a restrictive diet, if you are a patient with diabetes or celiac disease, for example. eating only salad is a good way to keep food healthy, but this is not true.The famous "colorful dish", that is, one that has a source of fiber, minerals, vitamins and proteins is undoubtedly the healthiest dish "
(Roberta De Lucena Ferretti, nutritionist and professor of the clinical nutrition course at Gama Filho University) Lunch - Photo Getty Image
8. Set goals for the week
"In addition, thinking long-term and creating a healthy habit is very important. You can hardly eat all the foods that are sources of vitamins that your body needs in a day. (Roberta De Lucena Ferretti, a nutritionist and a teacher), it is easier to distribute the right food in this period "
of the course of clinical nutrition at Universidade Gama Filho) 9. Be persistent
"Most likely, switching to adequate food will not happen overnight. You should try foods that are not customary like fruits, vegetables, greens, etc. Accept that the taste buds should be stimulated. But if you give up on the first try, you will underestimate your power to change. "
(Roberta Stella, nutritionist head of the Diet and Health slimming program) 10. Write about your meals
"Start making a food diary." Write down all the foods eaten during the day, the quantities and times you have eaten. like a tug-of-ear to someone who is making an inadequate diet, but on the other hand, it will give you a big boost when you realize that you are disciplined and determined, putting healthy foods at all meals and reducing the amount of unhealthy foods. "
(Roberta Stella, chief nutritionist for the Diet and Health slimming program) 11. Hydrate yourself
"Drink at least two liters, plus or minus eight glasses of water every day. Water helps in moisturizing 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. "
(Rosana Farah, nutritionist and undergraduate nutrition professor at Mackenzie Presbyterian University) 12.Attack fruits
"Eat three to five servings of fruit every day. Oranges, apples, pears, watermelons, tangerines, among others, are the best natural sources of vitamins, minerals, and fiber. the good functioning of our gut and help our metabolism to remain active even in the intervals between meals. "
(Rosana Farah, nutritionist and undergraduate nutrition professor at Mackenzie Presbyterian University) 13. Leave the sugar on the side
"Foods that have a large amount of refined sugar are endowed with chemical processes in their production and have a very high glucose content, which increases the glycemia levels of the body.These characteristics accelerate aging, increase flakiness by unstructured skin collagen and still have calories, but are devoid of nutrients.Today we find natural sweeteners such as sucralose, derived from sugarcane, but without calories and without a high glycemic index and stevia, derived from a plant natural. "
(Daniela Jobst, nutritionist at NutriJobst Clinic) 14. Consume Food Sources of Antioxidants
"Antioxidant substances block the action of free radicals in the body, preventing the oxidation of the cells.These elements are able to prevent the onset of tumors, premature aging and other diseases.Food with strong colors, such as tomato, guava, pomegranate, carrot, pumpkin, mango, açaí, eggplant, grape, green leaves, vegetables and broccoli, are rich in antioxidants. "
(Daniela Jobst, nutritionist at NutriJobst Clinic) 15.Saiba what you are eating
"The key is to understand that calories are the fuel for our body and that without them, our body runs out of energy. Choosing foods just by the number of calories is not the right choice. Many times the calories are not the main dangers of food. What actually makes all the difference at the time of a healthy diet is the quality of nutrients.The amount of fats, for example. before reading the components of each food. "
(Camila Leonel, nutritionist and Teen Specialist Federal University of São Paulo) 16.We can combine foods
" The secret of good nutrition is to combine all types of nutrients like carbohydrates, proteins, fats, minerals, vitamins, fibers and water. The general rule is that there is no type of food that should completely leave your diet, but rather amounts of nutrients that should be controlled. Everything is a matter of varying the menu, not leaving out any type of food and always eating in small portions or quantities. "
(Camila Leonel, nutritionist and Teen Specialist Federal University of São Paulo) 17. Eat Without Fear
"Today there is so much information about food that people are afraid to eat. Those who are looking for a diet no longer know if it is good or not to eat a certain food, if it is healthy to stop eating certain foods or what type of substance makes you fat. Eating is important, vital to life. For those who have doubts about diets, the basic food that our grandfathers knew and practiced is still a good tip for having all kinds of nutrients that the body needs. "
(Ana Maria Roma Devorais, nutritionist specializing in eating disorders) 18. Look for what you like
"Eat a little of everything, from all food groups. Cereals (prefer the whole versions), grains, meats / poultry / fish, fruits, vegetables, milk and dairy products and even treats. Practicing healthy eating is also about eating "not-so-healthy" foods, but they are appetizing and part of the culture of a family tradition. You can not only eat goodies, but we can not let those foods that give us a feeling of well-being. "
(Ana Maria Roma Devorais, nutritionist specializing in eating disorders)
Correct food hygiene is critical to maintaining a healthy diet. And it is not only because the vegetables were exposed in the market and at the fair. The main risk is to consume vegetables filled with pesticides and chemical compounds, which can cause headaches or digestive allergies. "The care of the hygiene of fruits and vegetables should be part of the routine of the family and everyone needs to know , with the details, the basic steps of the ideal hygiene ", says nutritionist Tatiana Branco Barroso, NutriAction Nutrition Advisory, of Santos.
Beet is a root that has a sweet taste and is rich in fiber, carbohydrates, iron, copper, magnesium, manganese, calcium, potassium, nitrates , vitamin A, vitamin C, vitamin E, vitamin K, important antioxidants such as carotenoids and lycopene. This root is also rich in phytosterols, which are plant substances not produced by the human body.