There’s no secret when it comes to living longer and with quality: a balanced diet doesn’t leave anyone hungry and has benefits that you might not even imagine. Get to know them in this article and see how to ingest the necessary nutrients without losing pleasure at meal time.
You know that saying that the more colorful the dish, the better? It is a beautiful definition of what we call a balanced diet, one with meals rich in proteins, fiber, carbohydrates, good fats, vitamins and minerals.
To follow it, there is no secret: your dishes must contain a variety of vegetables, legumes, cereals and grains. Fruits are essential. All of these foods ensure that the body receives the nutrients it needs to live longer.
And the benefits don’t stop at longevity! A balanced diet also brings more well-being, disposition and less stress, especially when added to physical exercise, which enhances these advantages by helping to gain lean mass.
Do you want to start bringing together the best of worlds today? The tip is to do everything under the supervision of a nutritionist and physical or personal trainers. Enjoy the moment of transformation and see the suggestions we have put together in this article!
Start your balanced diet now without fear.
What is a balanced diet?
Having a balanced diet is nothing more than eating meals that deliver what your body needs: nutrients and energy. It means having a routine with a diet full of a variety of fruits, vegetables, legumes, proteins, good fats and cereals, which provide essential vitamins and minerals for the body to function.
If you are wondering about the quantity of food for the diet to be truly balanced, know that it must be in harmony with the quality of the ingredients in each dish.
The objective of this diet is not necessarily to lose weight or gain weight, but to keep the body healthy. The consequences of the routine vary, but they are all positive when nutritional control is carried out carefully by specialist doctors.
Continue reading to delve deeper into the subject and discover exactly what to eat or stop eating.
Why is it important to maintain a healthy and balanced diet?
Anyone who adopts a healthy and balanced diet soon notices changes in their quality of life because their body starts to function better. Organs and tissues are properly nourished and the immune system is strengthened, which helps to avoid inflammation and diseases and even reduce or eliminate that annoying feeling of tiredness.
Not to mention that there is a direct and proven relationship between poor diet and chronic diseases such as hypertension, diabetes, obesity, stroke and cancer! The World Health Organization (WHO) itself says that an unbalanced diet associated with a sedentary lifestyle is one of the main global risks for human beings.
And did you know that the Ministry of Health has a specific guide to guide citizens’ nutrition?
The document warns about the high consumption of processed foods that do not contain nutrients and fill the body with fats and makes reservations about the consumption of ultra-processed foods, because both types of products end up providing excess calories, without any benefit to the body.
The guide also recommends eating fresh, natural or minimally processed foods, which include, as previously mentioned: fresh vegetables, legumes, fruits and grains, that is, good old rice and beans, meat – of animal or vegetable origin – and salad.
So, in the end, how to eat correctly and with balance? We’ve reached the icing on the cake! Not the one in syrup, which is actually colored chayote (did you know?), but the cherry bought at the market, very beautiful and shiny: the fruit!
How to maintain a balanced diet in 7 steps
Ultimately, maintaining a balanced diet is a matter of habit and involves a lot of persistence and discipline, but it doesn’t have to be painful. Little by little, with small changes in your meals, you will get used to the new routine and, before you know it, you will be much more productive and with an increasingly healthier body.
1. Look for a nutritionist
A nutritionist will guide your path in changing your menu according to what you observe in your blood tests and physical and clinical evaluations. With this specialist, you will share your difficulties, anxieties and goals.
There are several types of diet that your doctor can recommend for you, such as the ketogenic diet and the sirtfood diet , but remember that each person’s journey with food is unique, so it’s only fair that your care is ultra-personalized.
2. Take your time and understand your own time
Eating well doesn’t happen overnight: getting to a healthy diet is a process that requires determination and a lot of focus and, to avoid making a sudden change that could result in a bad mood and few results, go slowly.
Start by swapping sausage for grilled fish in the first week, for example. The following week, include some vegetables at lunch and another at dinner for at least three days and so on.
Did you get out of line? No guilt! Saturday night’s pizza or Sunday’s burger won’t hurt you if your diet is balanced and, between you and me, how about challenging yourself to eat one less piece than last time or just order the burger, without the potatoes? fried?
3. Prepare your home for the new diet
Time to move the kitchen cabinets! Replace sweets and processed foods in the pantry with natural foods, such as rice and beans, and leave only one shelf for sweets.
When you are hungry, you will first come across the healthiest choices, reducing your intake of products that do not add anything to your body.
Don’t know how or don’t have time to cook? Search for lunch boxes that are truly healthy and prepared with care by someone who understands the subject. Buy some to have a full week of good food and, if you like it, on your next purchase, close the monthly package.
Changing your diet can also be a great argument for you to start getting your hands dirty.
There’s no secret to preparing a basic meal for everyday life that is very tasty and, in three or four hours on Monday, you’ll have everything sorted so you won’t talk about pots and pans again until next Monday!
One way or another…
4. Pay attention to how you prepare what you are going to eat
Food preparation also influences how healthy a meal is, so remember to reduce oil, olive oil and salt, as well as avoid fried foods and ready-made seasonings. Grilled, roasted and steamed foods are the most recommended and how about investing in an air fryer?
5. Create meal times
Routine is an ally of healthy eating. Everyone should eat at least three meals a day. Respect your body and listen to the signs: don’t eat more than you can handle or go too long without eating something.
Starving yourself is not the way to lose weight. On the contrary, when the body runs out of food, it can store more fat and also generate excessive hunger, often leading to the intake of industrialized and ultra-processed products.
6. Take your time when chewing
The way you eat also impacts the absorption of nutrients and the feeling of satiety, so chew well and without rushing.
Focus on the moment and leave distractions like your cell phone and TV aside. Meal time is sacred, not to mention that you taste the food better and have a lighter digestion process.
In parallel with all this, drink water. Many!
7. Drink lots of water
Drinking water is more than mandatory in a balanced diet.
The liquid helps with the absorption of nutrients, metabolism and transport of vitamins, such as B1, B2, B6, B12 and C, to the rest of the body. How much is recommended? At least 2 liters per day, but consult your nutritionist to confirm!
If you have difficulty drinking water, use the strategy of always keeping a bottle or glass full and fresh nearby. Soon, the action becomes automatic and consumption becomes a habit.