We know that many diseases can be avoided with simple changes in our lifestyle habits. The performance of physical activities and healthy eating are among the main points that guarantee a better health of the body and mind.
To ensure a healthy diet, there is no need to spend lots of money, just knowing how to combine the nutrients that are important in a diet and knowing how and where to buy them. It is essential that the person is concerned with varying the food eaten, making the meal attractive and knowing the origin of the food, thus avoiding contamination.
Given the importance of improving the quality of food for our young people and adolescents, we will list below the main recommendations of the Ministry of Health for healthy eating:
→ It is essential to eat mainly food in nature or minimally processed. This means that it is important to eat foods that have undergone the least change since they were taken from nature until they reach your table, such as vegetables.
→ Avoid using large amounts of oils, fats, salt and sugar.
These substances are related to various health problems, such as heart problems and obesity, and should be used with caution, despite leaving the food tasty.→ Avoid consuming excessively processed foods, that is, avoid those foods that have undergone modifications in the industry in order to increase their shelf life or for changes in taste. Some examples are canned foods, tomato paste, candied fruit and jerky.
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→ Avoid ultra-processed foods, that is, those that are manufactured in industries. As an example, we can mention some cookies, ice cream, cakes, instant spices, snacks and soft drinks.
→ Always eat at the same times, having at least three meals (breakfast, lunch and dinner) and two snacks. It's important not to pinch between mealtimes.
→ Eat in nice places and make this moment something special, dedicating time to the meal. Avoid doing another activity while eating and, whenever possible, eat close to someone else.
→ When eating in restaurants, choose places where the food is freshly prepared. It is important to avoid the fast food.
It is important to note that half of the tips are related to the time spent with meals. A healthy diet, despite what many people think, is not just about the food eaten, but also includes how the meal is made. Therefore, when you sit down to eat, remember that that time is important for your health and avoid it becoming a time for work or study.
With these simple tips, you will avoid many diseases and improve your quality of life.
Heads up: Whenever you have questions about how to eat, look for a nutritionist. This professional is able to assess your nutritional status and develop action plans.
By Ma. Vanessa dos Santos
Would you like to reference this text in a school or academic work? Look:
SANTOS, Vanessa Sardinha dos. "Recommendations for healthy eating"; Brazil School. Available in: https://brasilescola.uol.com.br/saude/recomendacoes-para-uma-alimentacao-saudavel.htm. Accessed on June 27, 2021.
