Food is essential to our existence and is often directly related to good times. However, have you ever stopped to think about what you eat on a daily basis and how it affects your life?
Many people look for healthy eating tips believing that including certain types of food in their diet or eating six times a day will be enough. However, being aware of the characteristics of the food you eat is also important.
After all, how important is it to eat well?
According to the Pan American Health Organization (PAHO) , unhealthy eating is among the main aggravating factors for the development of chronic non-communicable diseases (NCDs), such as:
- diabetes;
- cardiovascular diseases;
- Cerebrovascular accident (CVA).
Therefore, it is clear that healthy eating is directly related to health and everyone knows this. But do you really know what the benefits of eating properly are? Check out the 6 main benefits of eating well:
1. Proper nutrition for the body
Firstly, a balanced diet with nutritious foods provides energy, as well as vitamins and minerals that are ideal for the body to function properly.
2. It’s good for the heart
With a well-nourished body, there is an improvement in cardiovascular health , reducing the chances of developing cardiovascular diseases, high blood pressure and strokes.
3. Prevents chronic diseases
The chances of developing chronic diseases such as type 2 diabetes , certain types of cancer, osteoporosis and issues involving the digestive system also become lower.
4. Mental health and well-being
In addition to physical issues, mental health also benefits greatly from a healthy diet. Regular intake of minerals, vitamins and omega-3s contributes to good brain function and the production of serotonin, improving mood and reducing the risk of illnesses such as anxiety and depression.
5. Increased productivity
Another consequence of a good diet is a certain improvement in productivity. Small meals throughout the day with nutritious foods can provide more energy and positively impact our cognitive performance, according to an article in the Harvard Business Review .
6. Aesthetic benefits
Finally, eating well also influences aesthetics, from skin and hair health to weight control and muscle mass development, leading to an improvement in self-esteem.
Tips for healthy eating
Now that you know why taking care of your diet is important, how about putting good habits into practice?
Below, we list ten tips explaining how it is possible to have a healthy diet through simple actions, as well as the main types of foods that should be in your diet.
1. Eat natural, whole foods
Natural and whole foods are those that do not undergo industrial processing or modification processes, such as the addition of preservatives and other ingredients.
They tend to provide more health benefits because they offer greater nutritional density (more nutrients), with lower levels of sugar, trans fats and artificial ingredients.
Regarding whole foods – bread, pasta, cereals, grains and flours, we can highlight that they are a greater source of fiber (compared to non-whole foods), which promotes better digestion, more satiety and a reduction in the glycemic load.
Natural and unprocessed foods, such as fruits, vegetables, legumes and meats, have a lower sodium content and, in general, a lower calorie content, since ultra-processed foods are usually considered rich in empty calories (they do not offer nutritional benefits).
2. Stay hydrated
Having good eating habits also involves adequate water intake. By staying hydrated , the functioning of the organs is improved, as liquid is essential for functions such as nutrient absorption, oxygen transport, blood circulation and digestion.
Furthermore, water contributes to cognitive functions, regulation of body temperature and lubrication of joints, fluids and secretions, as explained by the Brazilian Society of Food and Nutrition (SBAN) .
It is recommended that you drink 35 ml of water per kilo of body weight per day — a person weighing 85 kilos, for example, should drink 2.9 liters of water every day. If you don’t have this habit, start by setting a daily goal and writing down every time you drink a glass.
Another tip is to always have a bottle of water on hand, whether at work, during physical activities or even during leisure time.
At first, if this is too difficult, try flavoring the liquid with lemon or orange slices, pieces of ginger or cucumber, or sprigs of mint. Little by little, this habit will become part of your life and you will enjoy the benefits naturally.
3. Reduce processed and refined foods
When we observe the eating habits of Brazilians, according to research by the Ministry of Health (MS), we can see that soft drinks and foods rich in fat and sugar may be more frequent than fruits and vegetables, especially among teenagers.
This data may be worrying, since processed and refined foods have low nutritional value, high levels of sugar, sodium and trans fats and may have high levels of preservatives.
All of these factors are considered harmful to health and can contribute to the development of cardiovascular and chronic diseases. The good news is that it is possible to replace this type of food and have a richer diet.
Replace sweets and salty snacks with fruits and natural snacks and pay attention to product labels, observing and avoiding those items that contain a lot of additives and high levels of sodium, sugar and fats (trans and saturated).
At first, if you are used to eating ultra-processed foods, these substitutions may seem strange. However, your taste buds will gradually change and you may become interested in new types of food.
4. Include antioxidant foods
We’ve already talked about natural and whole foods, but did you know that there are foods rich in antioxidants? They play an essential role in our bodies, as they reduce the damage caused by free radicals .
These molecules accumulate in our bodies every day due to environmental pollution, smoking, medication use and alcohol consumption. They can lead to premature aging, inflammation and the development of cardiovascular and chronic diseases.
Oxidizing foods, in turn, are rich in substances such as vitamins C and E , flavonoids, carotenoids and lycopene, which neutralize the effects of free radicals and help protect the body.
Among the main antioxidant foods that should be in your diet, we can mention dark green vegetables and fruits:
- arugula;
- cress;
- cabbage;
- orange;
- acerola;
- lemon.
5. Try to reduce white flour
White flour is found in many popular foods, such as bread and pasta. However, what many people don’t know is that it is a refined food that goes through a milling process and, during this process, loses a large part of its nutrients.
This results in a food with low nutritional value, low fiber content and a high glycemic index — that is, it is quickly digested and can raise blood sugar levels.
One way to reduce consumption is to replace white flour-based foods with whole wheat and rice flours, or even oat and almond flours, which are rich in fiber and nutrients.
6. Relate food and sport
Practicing physical exercise is constantly linked to one of the main habits to avoid cardiovascular diseases, strengthen bones and muscles, improve mental health and have a better quality of life.
To amplify the results of these sports practices , it is possible to relate them to healthy eating tips.
Consuming complex carbohydrates, such as whole grains, fruits and vegetables, is a great way to provide a good source of energy and support good sports performance.
Proteins are essential for intense and long-lasting muscle composition and play an essential role in strengthening. Foods with these characteristics include lean meats, fish and eggs.
7. Eat your meals calmly
In addition to being concerned about what you eat, it is also essential to pay attention to how you eat. This is because eating slowly, chewing your food well and enjoying the moment, can result in better digestion and absorption of nutrients.
To create this habit, which is part of a technique called mindful eating , set aside time to eat your meals without rushing. During this time, chew your food well, pausing slightly between bites.
If possible, eliminate distractions such as cell phones and television, as they can distract you from your food . By eating this way, you create a healthier relationship with food, and it becomes linked to moments of pleasure and happiness, generating greater satiety and well-being.
8. Don’t go too long without eating
Our body needs energy to function properly. That’s why, in order to have the energy needed for all the tasks we do, we can’t go long periods without eating.
The recommendation is to eat between three and six meals a day, with breakfast, lunch and dinner being the main meals, as well as small snacks in between. This varies from person to person, so it is best to seek professional advice to understand your case.
Distributing your meals better is good for your digestion and prevents you from getting to lunch or dinner very hungry (due to long periods without eating) and ending up overeating or eating without taking the necessary time to calm down.
9. Beware of restrictions
We’ve all heard about some “miracle” restrictive diet for weight loss. However, what many people don’t talk about is that this type of diet can have health consequences and generate the so-called rebound effect, which, according to studies , can lead to binge eating and weight gain.
Therefore, whenever diet is the focus, the best way is to opt for balance, reevaluate habits and replace them slowly, reeducating your taste buds and your relationship with food.
For those looking to lose weight, the results may not be as quick as those of restrictive diets, but they should be longer-lasting and healthier.
10. Seek nutritional support
Finally, remember that nutrition and health go hand in hand. If your goal is to maintain good eating habits, it is essential to seek professional advice to obtain personalized guidance, according to your case.
Nutritionists should prescribe regular tests to identify any nutritional deficiencies. If you have any specific conditions, they will cross-reference this information to guide you on your habits.
The nutritionist can help you create a diet according to your age, gender, lifestyle and goals, such as weight loss, gaining muscle mass or improving your eating habits.
The role of nutrition and nutrology
When it comes to professional support, a common question is: should I consult a nutritionist or a nutritionist ? The answer is: preferably both! Each will have their own specialty and will be able to help you in some way.
But what are the differences? First of all, Nutrition studies foods, their nutrients and their effects on our bodies. Nutritionists are responsible for assessing our nutritional status and, from there, prescribing diets and healthy eating tips.
Nutrition specialists are those who study nutrients (present in food) and how they influence our health. Therefore, they can diagnose diseases, intolerances, disorders and dietary deficiencies, and assist in treatments.
Both nutrition and nutrology play a role in our well-being and both can work together to contribute to individual health in a more complete way.
I want to schedule a nutritional assessment
To monitor your scores and track your progress, visiting these professionals from time to time, as stipulated in your consultations, will be essential.
With the dr.consulta Card , you can schedule appointments with nutritionists and nutrology specialists to improve your eating habits and receive personalized monitoring.
Appointments can be made online and you receive a 30% discount on any consultation or exam, as well as discounts on medication and the ability to include up to four dependents, depending on the type of plan.