Healthy eating is essential for the proper functioning of the body.
A healthy diet combined with physical exercise contributes to quality of life.
Healthy eating should be colorful and diverse
How to have a healthy diet?
One way to acquire a healthy diet is through Food pyramid. It consists of a chart that systematizes foods according to their functions and their nutrients.
Current Brazilian Food Pyramid
Each portion of the pyramid represents a food group and the daily recommended amount.
The foods that need to be consumed in greater quantities are at the base of the pyramid. While the foods that need to have moderate consumption are at the top.
At the base of the pyramid are energy foods, which are rich in carbohydrates like pastas, breads, cereals and rice. They must be included with all meals.
At fruits, vegetables and legumes should be consumed in three servings during the day. This group includes the regulatory foods and are in the middle portion of the pyramid. At exotic fruits they also become a consumption option to have a healthy diet, contributing to increase the diversity of consumption.
At the top of the food pyramid are fats, oils, sugars and sweets.
The first Brazilian food pyramid was created in 1999. It was based on the eating habits and typical foods of Brazilians.
Know about:
- food origin
- Vegetable foods
- Animal foods
- Protein rich foods
- Lipid-rich foods
Importance
Healthy eating is important because it provides a series of benefits, such as:
- Improved immune system
- Greater ability to concentrate
- More willingness for daily activities
- Prevention of diseases
- aids sleep
- Fights depression and stress
Lack of healthy eating is related to malnutrition and eating disorders.
Tips for healthy eating
Some habits can be adopted to achieve a healthy diet. Are they:
- Avoid the consumption of vegetable oils and butters
- Consume less salt and sugar
- Drink at least 2 liters of water a day
- Avoid foods with preservatives
- Look for a varied and colorful diet
- Eat between 3 to 5 servings of fruit a day
- Eat at regular 3-hour intervals
- avoid the fast food
Projects on Healthy Eating in Schools
Schools can encourage children and adolescents to seek healthy eating.
In this sense, many projects can be developed. Some activities to be developed are:
- Creating a school garden
- School research on the topic
- Cooking Recipe Workshops
- Lectures with nutritionists
- Creation of texts, music and exhibitions on the theme
Learn more, read also:
- World Food Day
- World Health Day
- organic food
- Sedentary lifestyle
- Importance of physical activity for health
- Omega 3
