Nearly 1.9 billion people suffer from obesity worldwide. Data from the World Health Organization also tells us that obesity-related diseases are almost entirely responsible for 2.8 million deaths annually. Significantly higher numbers of deaths from malnutrition.
Three nutrition experts came together to share some of their best practices. Ada Rocha (Faculty of Food Sciences and Nutrition of the University of Porto), Claudia Viegas (Escola Superior de Hotelaria e Turismo do Estoril), João Lima (Escola Superior de Tecnologias da Saúde de Coimbra), summarized the behaviors we should adopt.
Meal plan to plan purchases
We currently have several computer applications that allow us to create weekly or bi-monthly menus and create automatic shopping lists. However, you can use pen and paper, Alone or with family, plan the meals you will cook for a week or 15 days. Involving young people in this mission can also be an excellent opportunity for nutrition education and family life enhancement.
According to your taste in cooking You can plan your meals keeping in mind cooking one or more times a day, and choose individual portions or leftovers to save time when preparing next meals..
You can even Plan to cook enough to freeze for individual or family mealsfor moments when there is less motivation or when professional or household obligations take longer.
When planning meals, check your pantry and refrigerator and try to visualize meals. That allows you to spend what you have at home for the longest time or the expiration date will be reached more quickly. Prepare a shopping list keeping in mind what you don't have and what you will need, according to your plan.
1. Choose foods rich in nutrients
Focus your food consumption on the food groups with the highest nutrient density:
– vegetables;
– Cereals, their derivatives and tubers;
– Legumes.
-Fruit.
These should be the basis of your diet. Try new dishes that contain whole/whole grains and legumes in the base. Add lots of vegetables.
Eggs are a good complement to many dishes, as are fish and, to a lesser extent, meat, especially red meat and cold cuts. You do not need large quantities of these products. By reducing your consumption, you can save your wallet and invest in your health!
Try making bread at home.
Prepare recipes that include legumes (You can find a free online recipe book here) And use your creativity to prepare new dishes. By involving children and teens in these activities, you will enhance their cooking skills, which will at the same time contribute to enhancing the preference and consumption of these foods.
two. To avoid feeling hungry, eat frequently, but do not snack. And make good food choices.
If you are one of those people who are hungry all day and need to eat frequently, the trick is to make good choices. Avoid ultra-processed foods, which have a high glycemic index and/or are high in fat. Make vegetable sticks, such as carrots and celery. Eat cherry tomatoes. Accompany these vegetables with hummus or yogurt sauce. Eat bread (from unrefined flour), fruits, plain yoghurt or with oatmeal and nuts such as almonds, walnuts and hazelnuts.
Take the opportunity to re-educate your preferences, habits and taste, and discover new flavors and different food options.
Credits: Rezel Appacionado
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3. Drink water
Water is essential for the proper functioning of our bodies. In addition to all the functions it performs, it does not carry any energy burden. Therefore, it should be preferred over other types of drinks, especially juices, which are a source of free sugars or sweeteners without any benefit.
4. Don't count calories, learn to know food portions.
We must eat a certain number of servings from different food groups every day, in order to obtain a complete and balanced diet. However, not everyone knows which part corresponds to each group.
In the document The registration form we publish below will find the servings for each food group. Use it to paint/scratch while eating. You will have a clearer idea of what you have eaten and what you still need to eat.
Of course, cakes, sweets, snacks, soft drinks and alcoholic drinks are not part of any of these groups and constitute foods that you should only eat intermittently and in small quantities.
Food rations – weekly log
The opening image of the article is provided by Freebec.
