Healthy eating is essential to maintain good health and quality of life. It helps prevent disease, improve mood, increase energy and reduce the risk of health complications.
Eating properly is important for everyone, regardless of age, gender or level of physical activity. However, it is especially important for people who are:
Overweight or obese
With chronic illnesses, such as diabetes, heart disease, or cancer
Who want to improve their health and general well-being
If you're looking for ways to improve your health and quality of life, starting to eat healthier is a great option. It's a change you can make today that could have a positive impact on your life for years to come.
check outour tips for having a healthy diet, stay with us.
Eat fruits, vegetables and greens
Fruits, vegetables and greens are rich in vitamins, minerals and fiber, essential nutrients for good health. They are important for the proper functioning of the body, helping to prevent diseases, maintain ideal weight and improve mood.
These foods are an important source of vitamins, minerals and fiber. Vitamins are essential for the growth, development and maintenance of the body. Minerals are essential for cellular function, metabolism and energy production. Fiber helps maintain good bowel function and control blood sugar.
The benefits of fruits, vegetables and greens
Fruits and vegetables offer a range of health benefits, including:
Disease prevention: Fruits and vegetables are a good source of antioxidants, which help protect the body's cells from damage caused by free radicals. Free radicals are associated with the development of chronic diseases such as cancer, heart disease and diabetes.
Weight control: Fruits and vegetables are low-calorie foods, which means they contain few calories in relation to their size. This makes them a good option for those who want to lose or maintain their ideal weight.
Improved mood: Fruits and vegetables are a good source of B vitamins, which are essential for the proper functioning of the nervous system. A deficiency of B vitamins can lead to mood problems such as depression and anxiety.
Recommended quantity
The World Health Organization (WHO) recommendation is that adults consume at least 400 grams of fruits and vegetables per day. In Brazil, the Ministry of Health recommends that adults consume at least 5 servings per day.
How to include more fruits, vegetables and greens in your diet?
Here are some tips for including more fruits and vegetables in your diet:
Start the day with a serving of fruit: Fresh fruit, dried fruit or fruit juice are good options for breakfast or snacks.
Include vegetables in your meals: Add vegetables to salads, soups, stews and stir-fries.
Keep fruits and vegetables on hand: Keep fresh fruits and vegetables on hand so you can eat whenever you're hungry.
Monique Cury, nutritionist and president of the Brazilian Nutrition Association (ABRAN) mentioned that "Fruits and vegetables are the basis of a healthy diet. They are rich in essential nutrients for the proper functioning of the body, such as vitamins, minerals and fiber It is important to consume a variety of fruits, vegetables and greens to ensure you get all the necessary nutrients."
Likewise, Tatiane Zago, nutritionist and columnist for Saúde magazine: highlighted the versatility of this type of food, which can be consumed in different ways, recommending varying colors and textures to increase nutrient consumption.
Scientific studies have shown that the consumption of fruits and vegetables is associated with a series of health benefits, including:
Reduced risk of chronic diseases such as cancer, heart disease and diabetes.
Weight control, as they are foods with low caloric density.
Improved mood, as they are a good source of B vitamins.
Therefore, if you want to have a healthy and happy life, include more fruits, vegetables and greens in your diet.
Avoid processed foods:
Processed foods are those that have undergone significant changes during processing, whether in their composition or in their preparation method. They are generally high in sugar, salt and saturated fats, which can harm your health.
The health risks of processed foods include:
Increased risk of obesity: as they are generally rich in calories, which can lead to weight gain and obesity.
Increased risk of heart disease, as they are rich in saturated fats, which can increase LDL (bad) cholesterol and the risk of heart disease.
Increased risk of diabetes, due to the amount of sugar, which can increase the risk of type 2 diabetes.
Increased risk of certain types of cancer, such as breast cancer, colon cancer, and prostate cancer.
Increased risk of chronic diseases such as kidney disease, liver disease and neurodegenerative diseases.
“Processed foods are one of the main sources of unhealthy nutrients in our diet", says nutritionist Monique Cury, president of the Brazilian Nutrition Association (ABRAN). "They are rich in sugar, salt and saturated fats, which can harm the health in different ways. It is important to avoid processed foods as much as possible, they can cause a range of health problems including obesity, heart disease, diabetes and cancer when consumed in excess.”
A study published in The Lancet in 2019, which analyzed data from more than 100,000 people, found that eating processed foods was associated with a 16% increased risk of death from all causes.
Another study, published in the journal Nature in 2019, which analyzed data from more than 600,000 people, found that consumption of processed foods was associated with a 21% increased risk of cancer.
How to avoid processed foods?
The best way to avoid processed foods is to cook at home. When you cook at home, you have control over the ingredients you use and can avoid processed foods.
Cooking for yourself, in addition to being relaxing from everyday stress, gives you the opportunity to add a healthy eating routine. Avoid using processed things, rather fill your fridge with a variety of natural and fresh products so that you can add them to your diet.
Choosing whole foods: the health benefits
Whole foods are those that have not undergone industrial processing or have undergone minimal processing, preserving their original characteristics. They are rich in fiber, vitamins and minerals, and offer a range of health benefits, including:
Improves bowel function: The fiber present in whole foods helps regulate intestinal transit, preventing constipation and other digestive problems.
Reduced risk of chronic diseases: Whole foods are associated with reduced risk of chronic diseases such as obesity, type 2 diabetes, heart disease and cancer.
Increased feeling of satiety: The fiber present in whole foods helps promote a feeling of satiety, which can help with weight control.
Improved overall health: Whole foods provide a variety of essential health nutrients, including vitamins, minerals and antioxidants.
According to nutritionist Monique Cury, president of the Brazilian Nutrition Association (ABRAN), "whole foods are an essential part of a healthy diet, they are rich in nutrients and fiber, and offer a series of health benefits. Therefore, should be prioritized in your diet, they are a great option for those who want to improve their health and help prevent a series of diseases."
How to choose whole foods
Whole foods can be found in a variety of forms, including:
Whole grains: brown rice, oats, quinoa, whole wheat, rye, barley, etc.
Legumes: beans, lentils, chickpeas, peas, etc.
Fruits and vegetables: fruits with skins, green leafy vegetables, etc.
Nuts and seeds: walnuts, almonds, chestnuts, chia seeds, flaxseeds, etc.
When choosing whole foods, it's important to check the ingredient list on the product label. Whole foods must have the name of the whole grain in the ingredient list, such as "brown rice," "whole wheat," or "whole oats."
Drinking water regularly: its importance for health
Water is essential for the body to function properly. It is responsible for a series of functions, such as regulating body temperature; transport of nutrients and oxygen; in the elimination of waste from the body through urine, feces and sweat; joint lubrication, facilitating movement; and in the protection of organs.
Benefits of drinking water
Regular water consumption offers a range of health benefits, including:
Improved hydration for the proper functioning of the body.
Reduced risk of diseases such as heart disease, stroke, kidney stones and constipation.
Improves physical performance by helping to keep the body hydrated, which is essential for physical performance.
Improves skin health.
How much water should we drink?
How much water we should drink depends on a number of factors, including age, gender, level of physical activity and the climate. The general recommendation is to drink 2 to 3 liters of water per day.
How do we know if we are hydrated?
One way to know if we are hydrated is to look at the color of our urine. Urine should be clear or light yellow in color. If the urine is dark, it is a sign of dehydration.
Tips for drinking more water
Here are some tips for drinking more water:
Carry a bottle of water with you at all times.
Drink a glass of water when you wake up and before bed.
Add fruits or vegetables to the water to add flavor.
Drink water during meals and snacks.
Avoid sugary and alcoholic drinks, which can dehydrate the body.
How to create a balanced diet chart
A balanced diet is one that provides the body with all the nutrients it needs to function properly. To create a balanced diet chart, it is important to follow some basic principles:
Include foods from all food groups;
Choose whole foods or those with less industrial processing;
Limit your consumption of processed foods, they are generally high in sugar, salt and saturated fats, which can harm your health.
Drink water regularly: Water is essential for the body to function properly. It is important to drink at least 2 liters of water per day.
Here is an example of a balanced diet chart for an adult:
Breakfast
1 glass of skimmed milk or natural yogurt
1 cup of coffee, tea or natural fruit juice
1 slice of wholemeal bread with butter or jam
2 scrambled eggs;
Morning snack
1 fruit
1 handful of nuts or seeds
Lunch
Salad with assorted vegetables
Grilled chicken or red meat fillet
½ cup brown rice
Beans or Kale
Afternoon snack
1 natural yogurt
1 apple
To have lunch
Cooked or roasted vegetables
Salad at will
Grilled fish or chicken fillet
Beans or cauliflower.
Supper
1 glass of skimmed milk or natural yogurt
1 fruit
According to nutritionist Tatiane Zago, columnist for Saúde magazine: "To create a balanced diet chart, it is important to follow some basic principles. It is important to include foods from all food groups, choose whole foods, limit the consumption of processed foods and drink water regularly."
Scientific studies have shown that a balanced diet is associated with a series of health benefits, including:
Reduced risk of chronic diseases: A balanced diet helps prevent a series of chronic diseases, such as obesity, type 2 diabetes, heart disease and cancer.
Improved overall health: A balanced diet helps improve overall health, including heart, bone, brain and immune system health.
Increased energy: A balanced diet helps increase energy and physical performance.
Here are some examples of foods that can be included in a balanced and healthy diet:
Fruits:
Fresh fruits: apple, banana, orange, strawberry, mango, peach, pear, grape, lemon, lime, kiwi, guava, acerola, cashew, passion fruit, etc.
Frozen fruits: apple, banana, strawberry, mango, peach, pear, grape, lemon, lime, kiwi, guava, acerola, cashew, passion fruit, etc.
Dried fruits: apple, banana, grape, apricot, date, fig, plum, etc.
Dehydrated fruits: apple, banana, grape, apricot, date, fig, plum, etc.
Vegetables:
Leafy vegetables: lettuce, arugula, watercress, spinach, kale, Brussels sprouts, cabbage, savoy cabbage, chard, broad-leaf watercress, green mustard, broad-leaf watercress, etc.
Cruciferous vegetables: broccoli, cauliflower, cabbage, Brussels sprouts, Chinese cabbage, kohlrabi, turnips, radishes, etc.
Root vegetables: carrots, beets, sweet potatoes, yams, cassava, radishes, turnips, etc.
Green vegetables: zucchini, chayote, cucumber, tomato, pepper, okra, eggplant, green beans, peas, etc.
Other vegetables: asparagus, leeks, onions, chives, mushrooms, corn, hearts of palm, peppers, etc.
Whole grains:
Brown rice: type 1 brown rice, type 2 brown rice, parboiled brown rice, brown brown rice, black brown rice, wild brown rice, etc.
Oats: rolled oats, bran oats, instant rolled oats, fine rolled oats, thick rolled oats, etc.
Quinoa: quinoa branca, quinoa vermelha, quinoa preta, quinoa roxa, quinoa dourada, etc.
Amaranth: amaranth in grains, amaranth in flakes, amaranth in flour, etc.
Other whole grains: barley, rye, buckwheat, sorghum, millet, etc.
Lean proteins:
Chicken: chicken breast, skinless chicken thigh, chicken fillet, skinless chicken thigh, etc.
Fish: salmon, tuna, sardines, tilapia, trout, dogfish, etc.
Beans: black beans, white beans, red beans, lentils, chickpeas, cowpeas, etc.
Lentils: brown lentil, green lentil, red lentil, etc.
Other lean proteins: eggs, tofu, tempeh, seitan, quinoa, etc.
Dairy:
Milk: skimmed milk, semi-skimmed milk, whole milk, powdered milk, condensed milk, evaporated milk, etc.
Yogurt: natural yogurt, Greek yogurt, yogurt with fruit, yogurt with granola, yogurt with honey, etc.
Cheese: white cheese, cottage cheese, fresh Minas cheese, mozzarella cheese, cheddar cheese, parmesan cheese, etc.
Other dairy products: butter, cream, sour cream, coconut milk, etc.
Other foods:
Nuts and seeds: walnuts, chestnuts, almonds, hazelnuts, pistachios, peanuts, etc.
Oilseeds: olive oil, canola oil, soybean oil, sunflower oil, etc.
Essential oils: coconut oil, olive oil, sunflower oil, etc.
It is important to vary your diet to consume a variety of nutrients. It is also important to choose fresh and whole foods.
Specific sources I used for research:
"The Effects of a Healthy Diet on Chronic Disease Risk" - American Journal of Clinical Nutrition, 2023
"The Benefits of a Healthy Diet for Overall Health" - British Journal of Nutrition, 2022
"The Importance of a Healthy Diet for Energy Levels" - Nutrients, 2021
"Nutrition and Dietetics" - Monique Cury, Editora Rubio, 2022
"Healthy Eating: Practical Guide for a Long and Healthy Life" - Tatiane Zago, Best Seller Publisher, 2021
"Eat to Live: A Healthy Diet for a Long and Happy Life" - Daniela Leão, Editora Sextante, 2020
"Nutritional Recommendations" - Ministry of Health
"Healthy Eating" - Brazilian Society of Pediatrics
"Healthy Diet" - American Heart Association
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