One thing is certain: you are what you eat! So whatever you choose to eat promises both a short- and long-term impact on how your body reacts. And, therefore, it is important to understand what are the essential foods on the menu to ensure good quality of life!
We already know that a balanced diet is essential to keep the body in good condition. That is, it is important to avoid excessive consumption of empty calories and fats and to prefer those foods that will really supply nutritional gains. But what are they?
You are what you eat!
According to nutritionist Cris Ribas, the lack of football And vitamin D in the body it can make bones weak and more susceptible to osteoporosis. While the rampant consumption of saturated fats can lead to high cholesterol and blood pressure levels, which in turn create the risk of cardiovascular disease. Furthermore, the famous ultra-processed foods can be triggers of metabolic and autoimmune diseases.
Therefore, it is almost necessary to have a mantra: a good diet is balanced and healthy, thus ensuring greater longevity and a better quality of life.
Essential foods to live better and longer
Water is truly the source of life.
It can be missing, so much so that this discourse repeats itself. However, repetition only proves its importance: Drink water! Without it, the organism does not have the necessary tools for its proper functioning, which causes it to function in a state of “urgency”. Consequently, in the long run, the kidneys suffer the consequences of this action. So remember to drink between 8 and 12 glasses of water a day.
Dark green vegetables already in the diet!
Fiber, iron, antioxidants, vitamin C… This is just a part of the nutritional compounds provided by dark green vegetables! Among them, some options to include in the menu are: broccoli, peppers, cabbage and spinach. So consume them at least three or four times a weekin order to guarantee the promised benefits.
From grain to grain…
Whole grains are one of the essential foods for a truly balanced diet because they are a good source of fiber! The main options for consuming grains include wholemeal flour, rye, oats, barley, amaranth, quinoa or a multigrain. Furthermore, it is important that the grains are eaten at least whole two or three times a day.
Beans, chickpeas and lentils are essential foods
Rice and Beans is a classic duo that never goes out of style. And that’s no wonder, because it offers a great nutritional combination! Therefore, it is ideal that at least one bean meal should be part of the menu per week. Also, it’s important to include other legumes, such as lentils, in your shopping list.
Tip: Legumes can be served in soups, salads, dips or even pure!
Don’t forget the fish!
White proteins play a key role in maintaining lean body mass, controlling satiety, in tissue, skin, hormones and even hair. However, it is very common for fish to be excluded from most diets.
To work around this situation, include tra two or three servings of fish a week! Among the options we have salmon, trout, herring, anchovies, sardines and tuna.
Sweet can be a fruit!
Fruits are very important for a balanced diet, as they contribute to satiety and they also provide good sugars to the body. So it’s important to include them in your diet. every day with two to four servings. By the way, when choosing the best fruit from the myriad of options available, go for the red one or the citrus one!
Bird food?
None of that! Flax seeds, nuts and seeds are very important for good nutrition and can be part of super delicious recipes. However, just include 1/4 cup walnuts in your daily diet. However, if you’re not a big fan of the taste, try adding 1-2 tablespoons of ground flax or other seeds to the food daily.
Bet on organic yogurt for good digestion
Being one food fermented organic yoghurt has a different digestibility than milk. And, moreover, it has an excellent cost-benefit ratio, being a good source of protein.
In technical terms, between the ages of 19 and 50, the body requires about 1,000 mg of calcium per day. From the age of 50, this requirement increases and it becomes necessary to adopt diets up to 1,200 mg of calcium. then consume Foods calcium-rich foods such as nonfat or low-fat dairy products three and four times a day.
Collaboration: Cris Ribas Esperança, functional nutritionist
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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.
