Healthy eating by

Healthy Eating: Menu, Tips and How to Get Started

daielleday18 — 2018-10-29 16:38:51 UTC

Having a healthy diet is essential for the body's functions to function in a balanced way. Practically, a healthy diet is one composed of all macro and micronutrients.
The macronutrients are carbohydrates (breads, pasta and potatoes, among others), fats (such as oils, oilseeds, avocado and others) and proteins (fish, eggs, red meats, chicken meat, among others). While micronutrients are the vitamins and minerals, they are present in the most diverse foods, such as fruits, vegetables, vegetables, among others. Fibers, the nondigestible part of the plant food, which resists digestion and intestinal absorption, with complete or partial fermentation in the large intestine, are also essential for healthy eating and are present in whole foods, fruits and vegetables. A diet composed of these nutrients in a balanced way is usually very varied, has no exaggeration and does not follow any type of fad.

daielleday18 — 2018-10-29 16:41:28 UTC

Then check out the Brazilian food pyramid:

daielleday18 — 2018-10-29 16:46:23 UTC

Esta é a nova pirâmide alimentar brasileira

daielleday18 — 2018-10-29 16:48:15 UTC

The macronutrients

daielleday18 — 2018-10-29 16:49:59 UTC

Macronutrients consist of fats, carbohydrates and proteins. Carbohydrates are the body's primary source of energy, they have 4 calories per gram and are divided between simple and complex.
The digestion and absorption of simple carbohydrates happens rapidly leading to an increase in blood glucose levels (glycemia). Examples of foods that are sources of simple carbohydrates: fruits, honey, corn syrup, sugar. The excess of simple carbohydrates can favor health problems like diabetes.
In contrast, complex carbohydrates have a larger chemical structure (polysaccharides). Because they are a larger molecule they are digested and absorbed more slowly, causing a gradual increase in blood glucose. Examples of food sources of carbohydrates in this group: brown rice, brown bread, sweet potatoes, wholemeal pasta. These complex carbohydrates are rich in fiber and therefore contribute to improved intestinal transit, prevent diabetes, help in weight loss, control cholesterol levels, among others.
Another macronutrient is protein. It has four calories per gram and has as one of its main functions to repair microleaders that occur as a normal physiological process when practicing physical activity and provide its regeneration and formation of new muscle cells.
Proteins can be found in foods of animal origin, such as red meats, fish, poultry, dairy products and eggs. They are also present in foods of plant origin, especially legumes such as beans and soybeans.

Recommended amounts of macronutrients

daielleday18 — 2018-10-29 16:54:57 UTC

recommendation is that a healthy diet is composed of 40 to 55% of carboThe hydrates, 15 to a maximum of 30% of proteins, half of which is animal and vegetable, and between 25 and 30% fat, one third of saturated, one third of polyunsaturated and one third of monounsaturated.

The role of water

daielleday18 — 2018-10-29 16:57:47 UTC

Water is essential for the transport of nutrients in the body and hydration. The guideline is to ingest 30 ml of water per pound of weight in the day, which amounts to about two or three liters of water per day. Water should not be replaced by soft drinks, juices, especially industrialized ones, let alone alcoholic beverages.

Menu suggestions for healthy eating

daielleday18 — 2018-10-29 16:59:33 UTC

Below we see the caloric distribution per meal based on a 2000 kcal diet, consisting of 6 meals a day.

Meal Suggestion

daielleday18 — 2018-10-29 17:01:14 UTC

Café da manhã :Invista em frutas, cereais, pães integrais e oleaginosas. Para beber: sucos naturais, água de coco, chás, leite ou café. Um café da manhã ideal pode ter 20% do consumo diário, cerca de 400 kcal.

Lanche da manhã: Esta refeição deve ser leve e rápida, com alimentos de baixo índice glicêmico (devagar absorção). Invista em frutas, oleaginosas, alimentos naturais e integrais. Para beber: sucos naturais, chás ou água de coco. O lanche da manhã ideal pode ter 5% do consumo diário, cerca de 100 kcal.

Almoço: O prato recomendado para o almoço é dividido em quatro partes: duas partes preenchidas com saladas e legumes, uma parte com fontes de carboidrato e uma parte com fontes de proteína. Para beber: sucos naturais ou chás. O almoço ideal pode ter 30% do consumo diário, cerca de 600 kcal.

Lanche da tarde : Faça lanches que contenham carboidrato, proteína e gordura boa. Dê preferência aos alimentos naturais e integrais. Outras boas sugestões são as frutas secas, cereais ou castanhas. Para beber: café, chás ou iogurtes. O lanche da tarde pode ter 15% do consumo diário, cerca de 300 kcal

Jantar:| Carboidratos, proteínas (de digestão simples), gorduras, vitaminas e minerais devem ser fornecidos adequadamente. Frutas e legumes são bons alimentos para essa refeição. Para beber: sucos naturais e chás. A janta pode ter 25% do consumo diário, 500 kcal

Ceia : Escolha um lanche rico em proteína. se quiser, pode adicionar uma fruta, que é um carboidrato leve ou, no máximo, 1 torrada integral. A ceia pode ter 5% do consumo diário, 100 kcal

Unhealthy foods

daielleday18 — 2018-10-29 17:04:14 UTC

Sweets, cakes, brigadeiro, industrialized foods and rich in sodium, ready seasonings among others need to be avoided.
Foods that have high amounts of saturated and trans fats should also be avoided, especially those that should not exceed two grams per day. Foods high in saturated fats are red meats, especially the most fatty ones, whole milk and its derivatives and the yellow cheeses.
Some examples of trans fats include: solid or cream margarines, biscuit fillings, packaged and frozen snacks, such as party snacks, or frozen pizza, pastries, instant noodles, soups and creamer powders, toppings, ice creams, breads, pre-baked or fried foods, cakes, pies, microwave popcorn, icing ready for consumption, among other processed foods.
Although they are harmful to health, it is difficult to completely restrict their consumption. Know that this is not necessary to maintain a healthy diet, just do not make their consumption not something constant in your diet. For example: considering that one person does 5 meals a day, which is equivalent to 35 meals a week. If among these 35 meals, 30 are healthy and 5 are not, this is unlikely to endanger the health of a healthy person

Healthy eating phrases

daielleday18 — 2018-10-29 17:23:04 UTC

Aqui vão algumas frases de nutricionista que nortearam meu próprio trabalho, e que busco colocar em prática no meu dia a dia com meus pacientes, nos meus cursos e palestras.

Nem todas frases que escolhi foram ditas por nutricionistas de formação, mas todos de certa forma são estudiosos da área da nutrição ou de campos relacionados à saúde. Anote estes nomes, são profissionais que têm coisas interessantes a dizer!

“Esteja consciente do que seu corpo faz a cada dia. Ele é o instrumento de sua vida, não um ornamento para o prazer dos outros.” – Maine, 1999. Body Wars: Making Peace with Women’s Bodies

“Toda vez que você honra sua fome, esse único ato de colocar comida na sua boca é reconstruir a confiança mais uma vez.” – Evelyn Tribole, coach nutricional e especialista em comer intuitivo

“Alimentar-se normalmente é ser capaz de comer quando você está com fome e continuar comendo até ficar satisfeito. É ser capaz de escolher as comidas que você gosta e comê-las até aproveitá-las suficientemente e não simplesmente parar porque você acha que deveria.” – Ellyn Satter, 2007

“Coma quando tiver fome, não quando estiver entediado.” – Michael Pollan, Regras da Comida, 2009
em toda dieta resulta em transtorno alimentar, mas quase todo transtorno alimentar começa com uma dieta.” – Polivy & Herman 1985, ADA 2006, Hilbert et al., 2014.

A alimentação é o principal fator ambiental na modulação da expressão gênica.” – Ordovas J & Corella D. Annu Reev Genomics / Hum Genet, 5: 71-118, 2004