What is Healthy Eating?
A healthy diet is one that provides all the necessary nutrients for the proper functioning of our body. Prioritizing minimally processed foods and reducing the consumption of fats, salt, and sugar are some measures that can improve your diet. Additionally, the Ministry of Health emphasizes that maintaining a balanced diet is not just about choosing the right foods but also about dedicating sufficient time to meals and eating in appropriate environments.
Healthy eating means providing the body with carbohydrates, lipids, proteins, minerals, and vitamins in balanced proportions. Many people believe that carbohydrates and lipids are harmful, but carbohydrates are an important source of energy, and lipids play essential roles, such as hormone production and vitamin transportation.
The key to a healthy diet is balance. No nutrient should be eliminated, but their quantities should be controlled. A colorful plate is a good indicator of nutritional diversity, offering the body different essential nutrients.
It is also crucial to be aware of foods that can harm your health. Ultra-processed foods, such as stuffed cookies, sodas, and packaged snacks, contain high amounts of salt, sugar, and fats but are low in vitamins and minerals. Excessive consumption of these products can damage the body.
To improve your diet, include health-beneficial foods such as vegetables, greens, and fruits, which are rich in fiber, vitamins, and minerals. The traditional combination of rice and beans is an excellent option as it provides a complete protein combination. Dairy products are also recommended, as they supply calcium, which is essential for bone health.
A balanced diet offers numerous benefits, including improved immunity, mood, sleep quality, energy levels, digestion, and weight maintenance. On the other hand, an unbalanced diet can lead to issues such as obesity, hypertension, diabetes, and cardiovascular diseases. Investing in proper nutrition is investing in health and well-being.
The Brazilian Dietary Guidelines: 10 Steps to Healthy Eating
The Brazilian Dietary Guidelines, developed by the Ministry of Health, provide 10 essential steps for a healthy diet:
✔ Prioritize natural or minimally processed foods.
✔ Use oils, fats, salt, and sugar in moderation.
✔ Reduce the consumption of processed foods.
✔ Avoid ultra-processed foods.
✔ Eat mindfully, in appropriate environments, and, whenever possible, in good company.
✔ Buy food in places that offer a variety of natural products.
✔ Develop cooking skills and prepare your own meals.
✔ Plan your time to dedicate yourself to healthy eating.
✔ When eating out, choose places that serve freshly prepared meals.
✔ Be critical of the information spread about food and nutrition.
Following these guidelines can significantly improve the quality of your diet and promote a healthier life.
