According to a recent survey published by the scientific journal Nature Food, the diet of the Brazilian people is among the worst in the world. This is a consequence of changes in eating habits that have occurred in the country over the last few decades.
In this way, we list 4 tips for creating a more balanced diet and healthy eating.
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Valuable advice for improving the quality of life
If we are what we eat, we must pay more attention to what we are ingesting:
The current drop of Brazilians in the world ranking of food quality is a direct consequence of the change in the traditional diet. There is an increase in replacing the old rice with beans due to more practical products such as ultra-processed products.
Therefore, check out some tips that aim to re-establish a healthy diet for the country's population.
Reduce sodium and sugar consumption
A characteristic feature of Brazilian cuisine is the presence of a lot of flavor due to the use of spices and sweeteners, including salt and sugar.
However, consumption of sodium and sugar by Brazilians is among the highest in the world, twice as much as recommended by the World Health Organization (WHO).
This excessive consumption can trigger a series of diseases such as diabetes and hypertension, common in Brazil. Therefore, in order to create a healthier diet, it is essential to reduce the amount of added sodium and sugar in foods.
Reduce the ultra-processed
Ultra-processed foods are considered the worst of their kind, precisely because of their association with various health problems.
This is because they have high levels of sodium, fat and refined starch, in addition to synthetic additives, while being low in fiber, vitamins and minerals.
Thus, they are strongly associated with health problems such as obesity, cardiovascular problems, depression and even some types of cancer. Therefore, whenever possible, prioritize the consumption of natural or minimally processed foods.
Look for a balanced diet
A healthy diet is synonymous with balance. That is, it is important to eat items from all food groups, such as carbohydrates, proteins, fats and vitamins.
At the same time, it is also necessary to create diets that complement each other, such as rice and beans, which are 2 complementary sources of essential amino acids.
Increase water consumption
Finally, water consumption is a great ally for maintaining the health of the body. This element makes up 70% of the human body and most of the food consumed.
Thus, insufficient water intake can cause serious problems to human health.
In addition, it can affect the performance of the most diverse systems, including the gastrointestinal system, responsible for absorbing nutrients, and the immune system, responsible for maintaining health.