General Practice 2022

Alimentação Saudável: benefícios and how to do it

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Alimentação Saudável: benefícios and how to do it
Alimentação Saudável: benefícios and how to do it

A he althy and balanced diet, rich in vitamins and minerals, accompanied by regular physical activity, can bring several he alth benefits, such as better weight control, improved work performance, increased memory and concentration, strengthening the immune system and preventing diseases.

Thus, to ensure these benefits, it is important that the person consumes plenty of water during the day, avoid sweets and fried foods, reduce the consumption of alcoholic beverages and balance the amount of carbohydrates, proteins and fats throughout the day, it may be interesting to have the follow-up of a nutritionist to ensure that all the vitamins and minerals essential for the proper functioning of the body are being consumed.

So, some of the main benefits of he althy eating are:

  1. Ensures more energy to perform everyday activities and more willingness to practice physical activity;
  2. Prevents infectious diseases, since a he althy and balanced diet is able to promote the improvement of the immune system function, helping to prevent and fight infections more effectively;
  3. Reduces the risk of chronic diseases, such as heart disease and diabetes, for example, as a diet rich in vitamins, minerals and fiber can help regulate cholesterol levels and blood sugar, preventing disease;
  4. Promotes tissue growth and renewal, especially bones, skin and muscles, and therefore plays an essential role in the child's development and in the process of muscle mass gain and weight loss;
  5. Improves performance and concentration, as it favors the proper functioning of memory and the entire nervous system;
  6. It gives you more mood, as it helps improve metabolism, in addition to being directly related to the energy provided to the body by food;
  7. Regulates the production of hormones, acting in the prevention of thyroid and fertility-related diseases, for example;
  8. Helps prevent premature aging, because a diet rich in antioxidants helps fight free radicals in the body, contributing to the best appearance of the skin and delaying the appearance of signs of aging;
  9. Improves the quality of sleep,as some foods increase the production of melatonin, which directly influences the quality of sleep.

To obtain greater benefits, in addition to food, it is also important to regularly practice physical activity, as exercise contributes to muscle mass gain and fat loss, in addition to increasing disposition.In addition, it is important that the person is accompanied by a nutritionist so that it is possible to indicate an adequate diet for their age, lifestyle and he alth history, and thus guarantee the benefits of a he althy diet.

How to have a he althy diet

To have a he althy diet and ensure the benefits, it is important to take some simple actions, such as:

  • Drink at least 2 liters of water a day;
  • Have a varied diet, alternating the fruits and vegetables that are consumed daily, and varying between meat, chicken and fish as main sources of proteins;
  • Eat at least 2 pieces of fruit a day;
  • Consume vegetables for lunch and dinner;
  • Include proteins such as cheese and eggs in breakfast and afternoon snacks;
  • Reduce s alt consumption, preferring to use natural seasonings such as garlic, onion, pepper, basil and parsley, and avoiding the use of industrialized cubed seasonings;
  • Prefer whole foods, such as wholegrain bread and pasta, as they are rich in fiber, vitamins and minerals;
  • Avoid consumption of foods high in sugar and fat;
  • Avoid consumption of processed meats such as sausage, sausage, ham, bacon, turkey breast and salami.

In addition, it is important to prefer natural and less processed foods, as they have a greater and better amount of nutrients than processed foods. Check out more tips for he althy eating.

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