Who doesn't like to eat? Eating is really good, but at a time of excessive consumption of industrialized products and fast food, the degree of obesity in the Brazilian population has been increasing a lot. The Brazilian Institute of Geography and Statistics (IBGE), in 2009, presented research results with the population Brazilian, stating that obesity is increasing not only in the adult population, but also in children and teenagers. Therefore, care with food combined with regular physical activity is essential to maintain your health. In this sense, the purpose of this text is to propose a reflection on how many and which foods you usually eat, and make you try to adapt to a more balanced diet.
Foods are responsible for providing our body with the following nutrients:
1) Carbohydrates: they are found in vegetables, fruits, breads, cereals, rice, pasta and milk. Between 50% and 65% of the energy needed by the body is supplied by them. It should be remembered that they are fundamental for the proper functioning of brain functions;
2) Proteins: they are necessary for the growth and repair of damaged cells, in addition to helping in the digestion and production of antibodies. They are found in meat, milk, eggs and dried fruits. Provide between 10% to 15% of the energy needed by the body;
3) Lipids: fats responsible for providing the body with a large concentration of food energy. In them we find vitamins A, D, E and K, in addition to helping in tissue restructuring. It is recommended that they provide no more than 30% energy to the body.
The panorama of this food structure can be viewed through the food pyramid. It presents, in a very visual way, the portions of each type of food that should be eaten daily. At the base of the pyramid are energy foods (carbohydrates), with between 6 and 11 servings to be consumed; regulatory foods such as fruits and vegetables, which provide vitamins, minerals and fiber, and should add up to 5 to 9 servings; the building foods, which are those rich in protein, and the daily servings should be 2 milk and 2 meat. The extra energy drinks appear at the top of the pyramid, are sugars and sweets, which should be consumed very sparingly. Fats are needed in small amounts, so you also need to be on the lookout for excessive consumption. Another important factor is to be aware of the approximate amount of daily calories that should be ingested per day: for boys 2800kcal are indicated and for girls 2200kcal. Therefore, checking the nutritional composition of processed foods, before consuming them, is always interesting. Give preference to those with less calories, less fat and more fiber.
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And how to put all this into practice? Make a small diary listing the foods you ate, and analyze it against the food pyramid is a great way for you to become aware of how much your food is balanced. The identification and awareness of your daily diet in relation to the ideal diet, given by the pyramid, allows you to improve your diet and, consequently, your quality of life.
By Paula Rondinelli
Brazil School Collaborator
Graduated in Physical Education from the São Paulo State University “Júlio de Mesquita Filho” – UNESP
Master in Motricity Sciences from the São Paulo State University “Júlio de Mesquita Filho” – UNESP
Doctoral Student in Integration of Latin America at the University of São Paulo - USP
Would you like to reference this text in a school or academic work? Look:
RONDINELLI, Paula. "The importance of care with food"; Brazil School. Available in: https://brasilescola.uol.com.br/saude/alimentacao-saudavel.htm. Accessed on June 27, 2021.
