Food has become a major concern of humanity in the last three decades. With the new wave of fitness, also propagated on the internet by bloggers, frequent exercise and a strict diet has become more than just a interest in maintaining a beautiful body, has become a lifestyle.
You don't have to be as rigid as the muses of the fitness world, but you can learn from them that with determination you can change your diet for the better, leaving behind fried foods, fat, and all that goes wrong. Investing in vegetables is the key to a healthier life and a nutrient-rich diet.
And finding foods to eat every day is easier than you think. Just by going to the supermarket or fair in your neighborhood you'll find all the nutrients you need to live well. And it is wrong to think that a good diet is expensive.
Nutritionist Sabrina Lopes confirms that you don't have to have a lot of money to eat better. "If eating well is not expensive, staples like rice, beans, chickens, fish, vegetables, fruits and eggs are the main healthy products that we should include in our diet, and are found at very affordable prices."
Want to start eating better right now? So here's the tips from nutritionists Sabrina Lopes and Fernanda Machado Soares on what foods to eat every day.
1. Water
Daily consumption should be 2L of water or 8 cups of liquid. Ingestion helps in hydrating the body, eliminating toxins and functioning of the intestines. If you still have trouble remembering to drink water during the day, always leave a squeeze bottle on your side and when you are done, get more water.
There are also mobile apps that alert you to drink more often. The Drink Water Alarm app is available for Android for free on the Play Store.
2. Coconut Water
A 200ml glass of natural coconut water offers 500mg of potassium, 200mg of sodium and just 44Kcal. This liquid is very rich in vitamin C, and acts as a repository for substances eliminated through sweat and urine. It is an excellent moisturizer, but should be consumed with caution by people suffering from high blood pressure or kidney problems.
3. Extra virgin olive oil
Although it is very caloric, olive oil is a great ally if consumed with care. The ideal is to consume one tablespoon at lunch and another at dinner. The oil also offers four key vitamins, A, D, E and K.
In addition to the antioxidant function that fights cell aging and the damage caused by pollution and stress, it protects the heart from strokes and the brain from strokes. An American study pointed out olive oil as a natural and anti-inflammatory pain reliever, where 50g of the oil equals 1 tenth of the ibuprofen dose.
4. Yogurt
Yogurt is a great food to eat in the morning fasting. Source of beneficial bacteria to gut health, in addition to improving intestinal transit, food also enhances immunity. Rich in protein and calcium, this milk derivative contributes to bone health and firm skin.
5. Oats
One of the first foods to be called functional, oats provide essential substances to the body. It is a healthy alternative for those who want to lower cholesterol and blood sugar levels. Ideally consume 3 tablespoons of oat flakes throughout the day.
The food contains a fiber called betaglucana, which after fermenting in the large intestine, is responsible for molecules that act to combat microorganisms harmful to health. It is also rich in zinc and silicon, elements that help boost body immunity, healthy sperm formation and collagen production.
6. Brazil Nut
Brazil nuts or Brazil nuts are selenium-rich oilseeds, that is, a mineral that not only acts as a strong antioxidant but also improves thyroid health. They contain plenty of vitamin E, calcium and magnesium, being indicated to prevent bone, joint and muscular diseases. It should consume a maximum of 3 units per day.
7. Carrot
Carrots have beta carotene, an element that turns into vitamin A in the body. It is also important to keep the gut functioning by its high water content, for every 100 g of carrot, 92 g is water. Because of this and because it contains vitamin A, it also helps the liver to clear toxins from the body, prevent eye-related diseases and stimulate the immune system. Beta carotenes also help maintain tan and the beauty of hair.
8Wholemeal breads and pastas
Wholemeal dough is usually made with flour of this type, so it is better than dough made of white flour. The biggest benefit is that the grains included in these foods have fiber, which gives the brain a greater sense of satiety. They avoid the constant feeling of hunger or the need to eat more than indicated. Before you buy, take a good look at the product label to see if it is really full and delivers what it promises.
9. Lean Meats
Isn't it because you want to lose weight or maintain a healthy diet that you need to remove meat? even red meat? of your diet. According to nutritionist Sabrina, lean meat is a great option as it is a source of protein, iron and vitamin B12, which is critical for the formation of red blood cells.
Lean meats are those with the lowest fat content. Among the red ones, the thinner ones are those that do not have fat cover or are easily removed as: lizard, filet mignon, hard coxão, soft coxão, rump, duckling, muscle and titty. When preparing, prefer to cook, bake or grill with little salt. This way you avoid frying and continue eating healthy.
10. Fish
Among the lean meats, fish is one of the best. And consuming it often is also a great tip. Fish are good sources of vitamin B12, iron, calcium and omega 3. Omega 3 is a fat that fish carry, which is good as it increases good cholesterol. They also help to prevent cardiovascular disease. Sardines, young fish and yellow hake are some of the most important elements. The best ways to consume fish are: grilled, boiled or baked.
11. Citrus Fruits
There are many options of citrus fruits available in the market, among them: orange, lemon, mandarin, pineapple, pomegranate, jabuticaba, lime and many others. The best reason to eat at least one citrus fruit a day is the amount of vitamin C they carry.
Vitamin is not able to cure diseases, as many people think, but to strengthen the immune system. It also assists in the absorption of iron, something important to prevent anemia. In addition, fruits have fiber even in the white part of the food.
They also have antioxidants, which are fundamental to combat the action of aging. That is, citrus fruits offer many benefits and for the nutritionist Sabrina Lopes, the ideal is to consume at least one per day.
12. Dark Green Vegetables
Vegetables like spinach, watercress and kale are critical to people's daily diet.
Spinach: Spinach, for example, is a source of iron, phosphorus, calcium, and vitamins A and B. It does well to lower and control blood pressure, minimize acne, and increase immunity.
Cress: Rich in vitamin B, it is the type of food that helps relieve PMS, stress and depression. Because it also has vitamin A, it is good for the skin, eyes, hair and nails. It also has vitamin K which helps in the formation and strengthens the bones.
Cabbage: In addition to having the same vitamins as watercress and spinach, kale also has anti-inflammatory power and contains magnesium, an ally to fix calcium in the body, which cow's milk does not, although it also carries elements cited above. Magnesium still controls blood pressure and the action of hormones.
Why worry about food?
In addition to maintaining a healthy weight with a balanced diet, women work on health from the inside out. This makes it easier to avoid diseases linked to poor diet, which damage both the physical and the mental side.
Obesity, diabetes, hypertension, high cholesterol, bulimia and anorexia are just some of the diseases linked to the way people eat. But most of them can be avoided or at least controlled by eating the right foods.
Nutritionist Sabrina Lopes explains what are the biggest advantages of having a correct diet: • Proper nutrition can bring numerous benefits such as: reducing stress and anxiety, preventing the development of chronic diseases such as diabetes, hypertension and cardiovascular problems, avoiding gain. of weight, assist in fighting diseases and also contribute to the development of all stages of life such as pregnancy, childhood, adolescence and aging ?.
In addition to feeling more willing and healthy with health, eating well the body feels the changes. The hair is shiny and silky, the nails stronger and less brittle. But how to follow a healthy diet with everyday obligations?
According to Sabrina, the double journey does not prevent the modern woman from eating well. Just take a little planning and discipline at the beginning to re-educate yourself.When we eat poorly, the first thing we claim is lack of time, but nowadays finding healthy and practical foods is becoming easier, suggests the expert. Getting organized and looking for a nutritionist is the first step for anyone who wants to follow a balanced diet.
Eating every three hours is a good suggestion for those who need to change. Thus metabolism speeds up, because it is always needing to process the foods that are received by the body. The gut also works better and food intake ends up in small amounts as the feeling of hunger takes longer to appear.
Bringing fat-free, fried and low-sugar snacks in your bag is also a way to avoid feeling hungry and running to the nearest snack bar. These can be fruits, whole yogurt or cereal bars.
By eating better and eating foods that are good for your health, you can still encourage your children to eat better. Children are often influenced and even copied by their parents, so by consuming this type of food your children learn how to eat.
With all this information, you already know the foods that are critical to your health and that it is not expensive to eat well. Vegetables, fruits and vegetables are easily found and with these guidelines you will know exactly what to put on your shopping list! Now just rush to the market and put into practice your new diet including good foods.
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