This Friday, March 31, National Health and Nutrition Day is celebrated. The date is an opportunity to discuss and evaluate Brazilian nutritional practices. In addition, it is important to highlight the importance of realistic and preventive public policies, such as the reduction of salt and sugar in domestic consumption and changes in food labeling.
The Ministry of Health points out that the practice of good nutrition begins early, at birth, with exclusive breastfeeding until 6 months of life. After this phase, breastfeeding can be done in a complementary way until the age of 2. And, at each stage of life (child, adolescent, adult or elderly), human beings have different nutritional needs.
“In our daily routine we have several responsibilities, so we often don’t have time to practice a healthy diet. But believe me: simple things work”, highlights nutritionist Jussiara Corsini, Food Production Coordinator at Tasty Salad Shop.
7 tips for maintaining a balanced diet
To help us with this mission, she separated 7 tips on how to maintain good nutrition in the midst of the day-to-day rush. Check out:
Eat your meal slowly: Eating too fast causes us to eat more than necessary, in addition to promoting a feeling of bloating. Chew well and savor every flavor of your meal.
Keep hydrated: Drink at least 2 liters of fluids a day. Preferably water, but it can also be coconut water, iced tea and natural juices without added sugar. Golden tip: always leave a bottle of water in your bag to facilitate consumption.
Reduce sugar intake: Try to taste foods with their natural flavor, without adding refined sugar. If you need sugar for a recipe, preferably brown sugar (which has some nutrients because it is unrefined) or a culinary sweetener.
Choose Whole Foods: Choose wholegrain rice, pasta and bread options. That’s because whole flour has fibers and nutrients that are good for our body.
Consume fruits every day: Fruits are excellent foods, as they are rich in fiber, vitamins, minerals and always act beneficially in our body. Consume at least 3 servings a day and, whenever possible, vary the choice of fruits.
Bet on healthy snacks: When we leave the house, temptations begin to appear, as it is much easier to find an industrialized snack than something healthy. On the busiest days, choose to carry a mix of nuts, a wholemeal sandwich or fruit in your bag.
Include vegetables and greens in your meals: Like fruits, vegetables and greens are sources of vitamins and minerals and should be consumed daily. Make a very colorful salad and eat it before the main course, as the fibers will help you feel less hungry and eat less of other foods.