Cardiovascular and metabolic diseases and even some cancers can be avoided by eating at home
It’s nothing new that food and health go hand in hand. This is because an inadequate diet can cause significant impacts on the body. While a balanced consumption of nutrients, however, can preserve well-being and even prevent the onset of a series of chronic diseases. In this context, cooking at home can contribute to longevity and quality of life.
How can homemade food contribute to health?
According to nutritionist Antônio Wanderson Lack de Matos, homemade food plays a crucial role in the prevention of chronic diseases. This is because it guarantees control over the quality of the ingredients and allows you to choose foods rich in nutrients and avoid those that are harmful to your health.
Dr. Tassiane Alvarenga, an endocrinologist and metabolologist at USP, explains that a diet rich in natural foods such as fruits, vegetables, whole grains and lean proteins helps manage weight, reduce blood pressure and control blood glucose levels .
“In addition, it provides a wide range of antioxidants, minerals and vitamins, which strengthen the immune system, including vitamins A, C and E, which help neutralize free radical damage, thus reducing the risk of cancer, cardiovascular and metabolic diseases “, has states.
Diseases that can be prevented with diet
Food can provide a protective shield against a variety of chronic diseases. That’s because reducing your consumption of processed foods high in sugar, salt and saturated fats plays a crucial role in preventing these conditions, says Dr. Tassiane.
“Regular consumption of fiber-rich foods, such as oats and legumes, helps control cholesterol levels, preventing heart disease. Furthermore, the inclusion of omega-3 fatty acids, found in fatty fish such as salmon, has been shown and sardines, brings benefits in the prevention of cerebrovascular diseases”, he explains.
Antônio highlights the main diseases that can be prevented through a healthy and balanced diet. Watch:
- Type 2 diabetes: Controlling your intake of simple sugars and choosing foods with a low glycemic index can help prevent and manage this condition.
- Heart disease: Reducing your intake of saturated fat, cholesterol and sodium, while increasing your intake of fiber, fruits, vegetables and whole grains, can reduce your risk.
- High blood pressure: A diet high in potassium, calcium, and low in sodium, along with maintaining a healthy weight, can help control blood pressure.
- Obesity: Choosing adequate portions and healthy foods, combined with regular physical activity, can prevent excessive weight gain.
What can’t be missing from a healthy meal
To avoid a series of chronic diseases, the ideal is to adopt a healthy diet. Therefore, it is essential to prioritize nutrient-rich, minimally processed foods, says Tassiane. The diet should also include a variety of foods – the more colorful the dish, the better.
“It is important to have a lean source of protein, such as fish, chicken, lean meat or legumes. Additionally, a generous portion of colorful vegetables provides fiber, vitamins and antioxidants,” says the doctor.
He also recommends consuming whole grains, such as brown rice or quinoa, which are excellent sources of complex carbohydrates. “You shouldn’t forget about healthy fats, like those found in olive oil and oilseeds,” he points out
The specialist reminds us that adequate hydration is essential, with water intake throughout the day. Additionally, fermented foods, such as probiotic yogurt, can promote gut health and improve immunity.
According to nutritionist Antônio Wanderson Lack de Matos, a healthy meal should include:
- Lean proteins (such as fish, skinless chicken, legumes).
- Fiber (found in whole grains, fruit and vegetables).
- Healthy fats (avocado, nuts, olive oil).
- Various vitamins and minerals (found in colorful fruits and vegetables).
- Adequate hydration (water is essential).
Tips to improve the whole family’s eating routine
Adriana Katekawa, certified in Culinary Coaching by Harvard Medical School and the Institute of Lifestyle Medicine, as well as director of Culinary and Education at EatWell Meal Kits, USA, has identified some tips that can help improve the whole family’s diet, preventing the onset of chronic diseases. Watch:
- Planning and organization: Planning healthy meals and snacks in advance can help you avoid last-minute less healthy choices;
- Shopping list: After planning the menu for the week, make a shopping list based on the recipes you have chosen. Always eat fruit, vegetables, legumes and whole grains;
- Seasonality: incorporate seasonal foods into your meals, taking advantage of their freshness, flavor, nutrients and cheaper price;
- Variety: trying new foods and recipes can make meals more interesting and nutritionally balanced;
- Family involvement: involve all family members in the preparation (before and after meals, from shopping to cleaning the kitchen) to create a climate of collaboration and awareness;
- Cooking in large quantities: A big obstacle to home cooking is lack of time. A good strategy is to cook preparations in large quantities and freeze some of them, for example, beans. Or use it in different preparations to avoid getting sick. For example, today roasted vegetables can be a side dish, the next day they can become a soup or a baked omelette!
- Education: seeking information on nutrition and cooking, sharing knowledge with the family is essential to create this habit at home;
The relationship with food must change
- Portion Control: Learning to recognize appropriate portions helps avoid excessive consumption.
- Don’t villainize or overestimate foods: There will not be a single ingredient that will solve all problems or cause all evil. The most important thing is balance and consistency in your daily diet. Occasional indulgences are possible in moderation.
- Different preparations: Try healthy and delicious recipes to make family meals even more enjoyable. Cooked cauliflower might not be to your taste, but have you tried roasting it and making a different sauce to go with it?
- Shared meals: Prioritizing family meals promotes social connection and encourages healthy eating habits.
- One recipe at a time: If you are just starting out, start cooking 1 or 2 times a week, write down in the calendar what you will do and how much time you will need. When you change habits, you start with small, achievable steps, and this success is part of the motivation to continue and build this new habit.
Source: Terra
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.
