One healthy eating it's a feed balanced, that is, that it has variety of food and is carried out in a moderate and balanced, qualitatively and quantitatively. Healthy eating is essential for the physical and mental well-being of the individual.
→ Importance
THE inadequate nutrition it is one of the factors that contribute to many health problems. Eating incorrectly, with the intake of nutrient-poor foods and rich mainly in sodium and fat associated with sedentary lifestyle, contributes to the increase of obesity, increased blood pressurel and the appearance of various diseases, such as cardiovascular diseases (responsible for about 30% of annual deaths in the world).
Healthy eating is essential for the proper functioning of the body. Foods have different amounts of nutrients, so how much greater diversity of foods eaten and in adequate amounts, greater diversity of nutrients ingested, and we know that these are essential for our physical and psychological well-being.
Read too: Risks of inadequate nutrition
→ Food and Nutrients
Foods and nutrients have different definitions:
- Foods:they are substances, solid or liquid, which, after ingested, are degraded and used by the body in various processes, such as obtaining energy.
- Nutrients: they are substances present in food that are essential for the body to function. Nutrients can be divided into macronutrients and micronutrients. You macronutrients are those that the body needs in large quantities, such as protheins,carbohydrateratsand lipidios. already the micronutrients are those that, although also essential, the body does not need in large quantities, such as vitaminatand themine saltsrais.
although the fiberatare essential for a good diet, playing an important role for the proper functioning of the digestive system, they are not considered a nutrient because are not absorbed by the body.
Read too: food classification
→ Importance of water for the body
In addition to a healthy diet, adequate water intake is essential for well-being.
THE Water it is one of the main substances that make up our body. Among your various functions, we can highlight:
- regulation of body temperature;
- acting as a solvent for various substances;
- acting in the transport of substances through the body, such as nutrients obtained in food;
- essential for the processes of food digestion, nutrient absorption and metabolic waste elimination;
- essential for the functioning of various bodies, such as the kidneys; among other functions.
Therefore, it is essential that, in addition to a balanced diet, there is a adequate water intake. Water is present in several foods, such as vegetables, fruits, meat, milks, juices, among others. However, it is important that it is also consumed in its form. pure, always observing if it is suitable for consumption.
The amount of water ingested per day varies according to each organism and its needs, in addition to the weather conditions and activities carried out by each individual. The recommended value for daily intake of water varies between 1.5 liter and 3 liters. children and elderly must be attention doubled in relation to the intake of this liquid, as they are more susceptible to dehydration.
If you are more interested in the subject, read our text: The importance of water for our body.
See too:The importance of drinking water
→ Healthy eating in childhood
In order to maintain healthy habits, it is important that the school lunch is also healthy and, preferably, varied.
One healthy eating is important for all age groups, however, for children, it is essential for ensure adequate growth and development..
Children also require special attention because, in their first years of life, much of the acquired knowledge can be taken forward. Among this knowledge is the development of healthy habits. So, both the moment of food preparation how much the of meals may be big chances apprenticeship.
One of the big problems at this stage is related to school luncha. Many parents choose to let the child feed on what the school offers. Generally, in schools that provide the snack, it is prepared under supervision, so that a healthier food. However, many schools outsourcethe so-called canteens, and in these can be found many industrialized and not so healthy foods.
Many parents also choose to send the industrialized food, for being more practical and claiming lack of time for preparation. It is important that the school lunch is also healthy and varied. Here are some tips to ensure a healthy school lunch:
- It is important that a source of carbohydrates such as breads, crackers or cereals be offered. If breads and cookies are offered, give preference to whole grains;
- Breads can be filled with low-fat cheeses, tomatoes, vegetables, among others. Avoid processed foods such as mortadella and industrialized pâtés;
- Dairy products can also be included, such as yogurt;
- Always send a fruit. This can also be replaced by a juice, preferably natural.
It is very important that the child's feeding is monitored, because at this stage there is a risk ofmalnutrition, if the child does not have much appetite or eats a restricted amount of food or the quality of food ingested has a low nutritional content.
Just as there is a risk of malnutrition, at this point in human development, there is also a risk of acquiring obesity. Currently, the number of overweight children has grown a lot.
Therefore, it is essential that there is also monitoring of the child's growth and weight. The World Health Organization (WHO) has developed a Growth curve, differentiated for boys and girls, which helps in this monitoring. This growth curve is present in the children's vaccination booklets.
Know more:Are sweets bad for your health?
→ Tips for healthy eating
The use of salt should be avoided when preparing food. A good way to replace it is by using aromatic herbs.
Below, we list some tips to have a healthy diet and, consequently, a better quality of life.
- It is important that at least five meals daily. These would be three main meals (breakfast, lunch and dinner) and two healthy snacks, with no long breaks between them;
- No "to jump" the breakfast. This is one of the most important meals, as it provides about 20% to 25% of the energy consumed during the day. Studies show many cases in which the lack of attention and concentration in school-age children is related to food shortage. Many children, as well as adults, complain of poor appetite in the morning, but this is a habit that deserves attention. In addition, studies show that a healthy and balanced breakfast can also contribute to weight control, as it prevents them from being eaten. several snacks between meals, and also helps to prevent calcium deficiency, as breakfast is the meal that consumes most milk and derivatives;
- Attention when preparing food! Sanitize them well, paying special attention to foods that will be eaten raw, as many diseases can be transmitted through contaminated food;
- Cook foods properly, as many of them can lose nutrients if cooked wrongly;
- Avoid using salt. The use of aromatic herbs is a good way to replace salt and still make food tastier;
- Avoid using fats. When necessary, give preference to those of vegetable origin, such as oils;
- Avoid foods high in sugar, fat, as well as processed foods;
- Eat at least three servings of vegetables, combine them in different ways. A colorful dish guarantees the consumption of different nutrients;
- Eat three or more servings of fruit a day;
- Give preference to whole grains;
- Removing the apparent fat from meat and poultry skin makes these foods healthier;
- Chew your food well and try to make your meals calmly and unhurriedly!
It is also important to remember that, combined with healthy eating, regular practice of physical activities and the adequate water intake.
Read too: Food poisoning
