Healthy Eating
Food is, unquestionably, an essential factor in an individual’s health. Therefore, a healthy diet must provide energy and nutrients in adequate quantities for the well-being and development of each individual depending on the stage of development they are in.
A balanced diet should also prevent the development of pathologies, both associated with excess or deficit of energy/nutrients, and caused by microorganisms present in food.*
A Healthy Diet should be based on three fundamental points: Balance, Variety and Adequacy.
To facilitate understanding of the quantity of each nutrient needed and the foods where they are found, the food wheel was created. It is possible to divide foods into groups, according to their nutritional characteristics, as well as the proportion of each type of food to be eaten in a balanced diet*
Some rules for healthy eating: *
Eat several times throughout the day, having 5 to 6 meals;
Eat a variety of foods belonging to each group;
Vary the foods consumed, that is, eat foods from different groups in the indicated quantities, alternating foods within the same group;
Vary the type of preparation, giving preference to boiled, grilled, roasted with little sauce and stews.
Always eat soup and vegetables/salad for lunch and dinner;
Increase fish consumption – alternating meat and fish meals;
Increase fruit consumption;
Use aromatic herbs instead of salt;
Try new recipes;
Avoid foods rich in fat and sugar, i.e. fried foods, fast food, snacks, and savory snacks;
Eat slowly and chew your food well;
Avoid alcoholic beverages and soft drinks;
Drink around 1.5L to 2L of water.
It is also essential that the practice of a Healthy Diet is always associated with regular physical exercise. This can be done at a gym, or it can simply involve taking regular walks outdoors (at least 30 minutes long, at a brisk, steady pace). The important thing is to move, don’t stay at home!
Bibliographic References:
1 – Briony T. Manual of Dietetic Practice. Institute 2001 pp 35-43
2 – Le marketing à l’école: final rapport [marketing in schools : final report]. Brussels, European Commission, 1998
3 – URL: http://www.health.gov/DietaryGuidelines/dga2005/report
Text written by Diana Saldanha, 4th year Intern of the Degree in Dietetics and Nutrition, ESTSL and the internship monitor – Quality Management, Dr. ª. Eliete Pereira.