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A healthy and balanced diet, rich in vitamins and minerals, accompanied by the practice of regular physical activity, can bring several health benefits, such as better weight control, improved work performance, increased memory and concentration, strengthening the system immune system and disease prevention.
So, to guarantee these benefits, it is important that the person consumes a lot of water during the day, avoid sweets and fried foods, reduce the consumption of alcoholic beverages and balance the amount of carbohydrates, proteins and fats throughout the day, and it may be interesting to have the monitoring by the nutritionist to ensure that all vitamins and minerals essential for the proper functioning of the body are being consumed.
Thus, some of the main benefits of healthy eating are:
- Ensures more energy to carry out daily activities and more willingness to practice physical activity;
- Prevents infectious diseases, since a healthy and balanced diet is able to promote the improvement of the function of the immune system, helping to prevent and fight infections more effectively;
- It decreases the risk of chronic diseases, such as heart disease and diabetes, for example, since a diet rich in vitamins, minerals and fibers can help to regulate cholesterol and blood sugar levels, preventing diseases;
- It promotes the growth and renewal of tissues, mainly bones, skin and muscles, and, therefore, has an essential role in the development of the child and in the process of muscle mass gain and weight loss;
- Improves performance and concentration, as it promotes the proper functioning of memory and the entire nervous system;
- It gives more disposition, because it helps to improve the functioning of the metabolism, in addition to being directly related to the energy supplied to the organism by food;
- Regulates the production of hormones, acting in the prevention of diseases related to thyroid and fertility, for example;
- It helps to prevent premature aging, because a diet rich in antioxidants helps to fight free radicals in the body, contributing to the better appearance of the skin and delaying the appearance of signs of aging;
- It improves the quality of sleep, as some foods help improve the amount of melatonin, which directly influences the quality of sleep.
In order to obtain greater benefits, in addition to food, it is also important to regularly practice physical activity, since exercise contributes to muscle mass gain and fat loss, in addition to increasing the mood. In addition, it is important that the person is accompanied by a nutritionist in order to be able to indicate an appropriate diet for their age, lifestyle and health history, and thus guarantee the benefits of a healthy diet.
How to have a healthy diet
To have a healthy diet and guarantee the benefits, it is important to take some simple actions, such as:
- Drink at least 2 liters of water a day;
- Have a varied diet, alternating the fruits and vegetables that are consumed daily, and varying between meat, chicken and fish as main sources of protein;
- Eat at least 2 units of fruit a day;
- Consume vegetables for lunch and dinner;
- Include proteins such as cheese and eggs for breakfast and afternoon snack;
- Reduce the consumption of salt, preferring to use natural spices such as garlic, onion, pepper, basil and parsley, and avoiding the use of industrialized diced spices;
- Prefer whole foods, such as whole wheat bread and pasta, as they are rich in fiber, vitamins and minerals;
- Avoid consumption of foods rich in sugar and fat;
- Avoid consuming processed meats, such as sausage, sausage, ham, bacon, turkey breast and salami.
In addition, it is important to prefer natural and low-processed foods, as they have a greater and better amount of nutrients than processed foods. Check out more tips for healthy eating.
Watch the video below and learn some tricks to keep your weight off: