Having a balanced diet is important at any stage of life, whether childhood or adulthood. Besides the physical and intellectual activities that are needed for wellness, healthy eating habits are also necessary for the prevention of chronic diseases. Here are some tips to keep your meals healthy.
Always make three meals a day: breakfast, lunch, and dinner. At intervals, consume fresh foods to help build a balanced diet of nutrients. Eat slowly and choose a quiet place to dine.
Include whole grains and foods that are good sources of energy, such as rice, corn, potatoes, and cassava. When shopping, prepare a list of the items needed to help create the weekly menu.
Include fruits and vegetables in all your meals throughout the day. Doing so contributes to the intake of vitamins, minerals, and fiber. Take advantage of local farmer's markets, picking from the variety of seasonal products that contain high nutritional value.
Grains and Legumes
One of the most basic and nutritious foods of many cultures is rice and beans. Therefore, this can be the base for many meals, breakfast, lunch or dinner. For diversity, choose different types of beans and other legumes, such as soybeans, chickpeas, lentils or peas. Explore all the varieties of rice too.
Proteins and Vitamins
Nuts and derivatives are also proteins and a great source of calcium. They can be included in the routine to aid in strengthening bones. Another alternative is to eat dark green vegetables to ensure the consumption of this nutrient. Veggie juice is a quick and easy way to consume a large number of vitamins.
Beware of Excess
Attention to the excessive use of oil, sugar, salt, and condiments during the preparation of meals. To give the dishes more flavor, try using natural products such as herbs and spices, chives, parsley, garlic, onion, basil, oregano, coriander, rosemary or mint. These wonderful layers of flavor add medicinal properties that promote health.
Keep a reusable bottle on hand and drink plenty of water throughout the day to avoid dehydration, especially on warmer days. If there is not much pleasure in drinking a glass of water, try adding lemon slices, mint leaves or other fruits to make the water tastier.