4 nutritious recipes for a healthy daily diet

Find out how to prepare a menu to have a balanced diet and quality of life

For all ages, a nutritious and balanced diet ensures good health and should be added to other practices, such as quality sleep, stress management, leisure, regular physical activity and periodic medical evaluation. That is, to maintain a good routine with all these factors, attention to the food consumed is essential.

That’s why Renata Guirau, Oba Hortifruti nutritionist, teaches you how to choose foods and compose meals to greet and have quality of life. “The combination of different groups, in adequate quantities, consumed correctly, is what will ensure that our dish benefits our health,” he says.

Groups that should be included in the food routine

• Assorted fruit, preferably in season, 2 to 3 portions a day;
• Assorted greens and vegetables: 3 to 4 servings per day;
• Assorted meats (beef, chicken, fish, pork) or eggs: 1 to 2 servings per day;
• Beans (beans, lentils, chickpeas, peas): 1 to 2 servings per day;
• Grains (bread, oats, rice) and tubers (potatoes, cassava, sweet potatoes, yams): 3 to 5 servings per day.

Include various options, from all groups of Foods, is the healthiest way to maintain good nutrition throughout life. “We have to eat meals in an organized way, at regular times, respecting our hunger and satiety,” says Renata.

Practicality and balance

According to the professional, pokes are great options because they have, in the composition, a meat option, to provide protein; vegetables, to provide vitamins, minerals and fiber; and carbohydrate source, such as rice, to provide energy and compose a snack complete. They are ideal for consumption at lunch or dinner.

“Another good source of nutrition is yogurt, which should be part of our breakfast or snack menu and can be eaten alone, accompanied by fruit, oatmeal, granola, nuts or in recipes,” says the professional . The nutritionist also advises to avoid the consumption of yoghurt around lunch and dinner. “In these two meals, we typically consume most of the iron in our food, and the calcium in yogurt can interfere with the absorption of dietary iron when eaten together,” he says.

disease risk

The expert points out that a poor diet increases the risk factors for some diseases. Food will be part of not only the prevention, but also the treatment of various diseases. Under all conditions, an adequate, individually oriented diet can promote health and quality of life.

“Hypertension and diabetes are diseases that affect a large part of the world’s population and can be avoided through good lifestyle habits. Controlling the consumption of alcoholic beverages, ultra-processed foods and foods with added sugar in their composition and using products of good quality origin make part of healthy eating,” she points out.

To help with preparing a menu nutritious for every meal of the day, Renata recommends easy and tasty recipes for every moment of the day.

1. For breakfast: mango and strawberry at night

ingredients

• 1 jar of 200 g of natural yoghurt
• 3 tablespoons of rolled oats
• 2 tablespoons of chia seeds
• 1/2 cup chopped mango
• 1/2 cup chopped strawberries

Method of preparation

In a container, mix the yogurt with the oats. Separate 2 bowls and whip up a layer of yoghurt with oats, then a layer of mango with chia, another layer of yoghurt with oats, a layer of strawberry. Leave it in the fridge overnight. So in the morning, do the consumption.

two. For the afternoon snack: homemade hazelnut paste

ingredients

• 1 cup of hazelnut tea
• 1 cup of pitted dates
• 1 tablespoon of cocoa powder

Method of preparation

Beat the hazelnuts in the blender until it forms a flour. Gradually add the cocoa powder and the dates. Continue beating until a paste or cream forms. To consume with rice crackers or to accompany chopped fruit.

3. For lunch: meatloaf

ingredients

• 500 g ground duckling
• 1 diced onion
• 4 tablespoons of chopped parsley
• 2 tablespoons of olive oil
• 1 egg
• Salt and ground black pepper to taste

Method of preparation

In a bowl, with your hands, mix everything ingredients, paying attention to the salt content. Put the mixture into an English tart shape. Place in a preheated oven at 180°C for about 30 minutes. Serve immediately.

Tip: serve with homemade tomato sauce.

4. For dinner: ham sandwich

ingredients

• 1/2 kg of boneless pork shank
• 1 tomato cut into strips
• Juice of 2 lemons
• 1/2 cup sliced ​​green pepper
• 2 crushed garlic cloves
• 1 onion cut into strips
• 1/3 cup minced parsley tea
• 2 tablespoons of olive oil
• Oregano and salt to taste

Method of preparation

Cut the meat into thin slices. In a container, season with salt, oregano, oil and lemon and leave in the fridge for at least 2 hours. Next, mix the tomato, garlic, onion and green smelt with the seasoned meat. Place in a pressure cooker, cover with water and cook over medium heat until the meat is very tender. Remove from the pan and finish shredding the meat. Serve as a filling in your favorite bread.

By Marcia Marcon

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.