12 foods you should eat every day

Food has become a major concern of humanity in the last three decades. With the new fitness wave, also propagated on the internet by bloggers, doing physical exercises frequently and maintaining a strict diet has become more than a simple interest in maintaining a beautiful body, it has become a lifestyle.

You don’t have to be as rigid as the muses of the fitness world, but it is possible to learn from them that with determination it is possible to change your diet for the better, leaving behind fried foods, fats and everything that is harmful in excess. Investing in vegetables and fruits is the key to a healthier life and a nutrient-rich diet.

And finding foods that should be eaten every day is easier than you might think. Just go to the supermarket or the fair in your neighborhood and you will find all the nutrients you need to live well. And anyone who thinks that a good diet is expensive is wrong.

Nutritionist Sabrina Lopes confirms that you don’t have to have a lot of money to eat better. “Eating well is not expensive, basic foods such as rice, beans, chicken, fish, vegetables, fruits and eggs are the main healthy products that we should include in our diet, and they are found at very affordable prices”.

Want to start eating better right now? So, see below the tips from nutritionists Sabrina Lopes and Fernanda Machado Soares on which foods should be eaten every day.

1. Water

Daily consumption should be 2L of water or 8 glasses of liquid. Ingestion helps in the hydration of the body, in the elimination of toxins and the functioning of the intestine. If you still have trouble remembering to drink water during the day, always keep a squeeze bottle by your side and when you run out, get more water.

There are also cell phone applications that issue alerts to ingest the liquid more frequently. The Drink Water Alarm app is available for Android for free on the Play Store.

2. Coconut water

A 200ml glass of natural coconut water offers 500mg of potassium, 200mg of sodium and only 44Kcal. This liquid is very rich in vitamin C, and acts as a repositor of substances eliminated through sweat and urine. It is an excellent moisturizer, but it should be consumed with caution by people suffering from high blood pressure or kidney problems.

3. Extra virgin olive oil

Although it is very caloric, olive oil is a great ally if consumed with care. The ideal is to consume a tablespoon at lunch and another at dinner. The oil also offers four vitamins considered fundamental, A, D, E and K.

In addition to its antioxidant function, which fights cellular aging and damage caused by pollution and stress, it protects the heart from heart attacks and the brain from strokes. An American study pointed to olive oil as a natural analgesic and anti-inflammatory, where 50g of the oil is equivalent to 1 tenth of the dose of ibuprofen.

4. Yogurt

Yogurt is a great food to be consumed on an empty stomach in the morning. Source of beneficial bacteria for gut health, in addition to improving intestinal transit, food also strengthens immunity. Rich in protein and calcium, this milk derivative contributes to bone health and skin firmness.

5. oats

One of the first foods to receive the title of functional, oats provide essential substances to the body. It is a healthy alternative for anyone who wants to reduce cholesterol and blood sugar levels. The ideal is to consume 3 tablespoons of rolled oats throughout the day.

The food contains a fiber called beta-glucan, which after fermenting in the large intestine, is responsible for molecules that act in the fight against microorganisms harmful to health. It is also rich in zinc and silicon, elements that help to increase the body’s immunity, in the formation of healthy sperm and in the production of collagen.

6. Brazil nut

The Brazil nut or Brazil nut is an oilseed very rich in selenium, that is, a mineral that in addition to acting as a strong antioxidant, also improves the health of the thyroid. They contain a lot of vitamin E, calcium and magnesium, being indicated to prevent bone, joint and muscular diseases. A maximum of 3 units per day should be consumed.

7. Carrot

Carrots contain beta-carotene, an element that turns into vitamin A in the body. It is also important to keep the intestines working because of its high water content, for every 100 g of carrots, 92 g are water. Because of this, and because it contains vitamin A, it also helps the liver to cleanse toxins from the body, prevent eye-related diseases and stimulate the immune system. Beta-carotenes also help to maintain the tan and the beauty of the hair.

8. Wholemeal breads and pasta

Wholemeal dough is usually made with flour of this type, so it is better than dough made with white flour. The biggest benefit is that the grains included in these foods have fiber, which gives the brain a greater feeling of satiety. They avoid the constant feeling of hunger or the need to eat more than indicated. Before buying, analyze the product label carefully to see if it is really whole and fulfills what it promises.

9. Lean meats

Just because you want to lose weight or maintain a healthy diet doesn’t mean you need to remove meat – even red meat – from your diet. According to nutritionist Sabrina, lean meat is a great option, as it is a source of protein, iron and vitamin B12, which is essential for the formation of red blood cells.

Lean meats are those that have the lowest fat content. Among the red ones, the thinnest ones are those that do not have a fat layer or that are easily removed, such as: lizard, filet mignon, hard coxão, soft coxão, rump, duckling, muscle and titty. When preparing, prefer to cook, bake or grill with little salt. Thus, you avoid frying and continue with a healthy diet.

10. Fish

Among the lean meats, fish is one of the best. And consuming it often is also a great tip. Fish are good sources of vitamin B12, iron, calcium and omega 3. Omega 3 is a fat that fish carry, which is good because it increases good cholesterol. They also help to prevent cardiovascular disease. Sardines, baby fish and yellow hake are some of the most contain this important element. The best ways to consume fish are: grilled, boiled or roasted.

11. Citrus fruits

There are many citrus fruit options available on the market, including: orange, lemon, tangerine, pineapple, pomegranate, jabuticaba, lime and many others. The best reason to eat at least one citrus fruit a day is the amount of vitamin C they contain.

The vitamin is not capable of curing diseases, as many think, but of strengthening the immune system. It also helps in the absorption of iron, which is important to prevent anemia. In addition, fruits have fiber even in the white part of the food.

They also have antioxidants, which are essential to combat the action of aging. That is, citrus fruits offer many benefits and for nutritionist Sabrina Lopes, the ideal is to consume at least one a day.

12. Dark green vegetables

Vegetables like spinach, watercress and kale are fundamental to people’s daily diet.

Spinach: Spinach, for example, is a supplier of iron, phosphorus, calcium and vitamins A and B. It is also good for reducing and controlling blood pressure, minimizing acne and increasing immunity.

Cress: rich in vitamin B, it’s the type of food that helps relieve PMS, stress and depression. As it also has vitamin A, it is good for the skin, eyes, hair and nails. It also has vitamin K, which helps in the formation and strengthens bones.

Green cabbage: in addition to having the same vitamins as watercress and spinach, kale also has anti-inflammatory power and contains magnesium, an ally to fix calcium in the body, a power that cow’s milk does not have, although it also carries the elements mentioned above. Magnesium still controls blood pressure and hormone action.

Why worry about food?

In addition to maintaining a healthy weight, with a balanced diet, women work their health from the inside out. This makes it easier to avoid diseases linked to poor diet, which harm both the physical and mental sides.

Obesity, diabetes, hypertension, high cholesterol, bulimia and anorexia are just a few of the illnesses linked to the way people eat. But most of them can be avoided or at least controlled by eating the right foods.

Nutritionist Sabrina Lopes explains the main advantages of having a correct diet: “A proper nutrition is capable of bringing numerous benefits such as: reducing stress and anxiety, preventing the development of chronic diseases such as diabetes, hypertension and cardiovascular problems, avoiding the weight, help fight diseases and also contribute to the development of all stages of life such as pregnancy, childhood, adolescence and aging”.

In addition to feeling more willing and staying healthy, when you eat well, the body feels the changes. Hair becomes shinier and silkier, nails stronger and less brittle. But how to follow a healthy diet with everyday obligations?

According to Sabrina, the double shift does not prevent the modern woman from eating well. “It just takes a little planning and discipline at the beginning to re-educate yourself. When we eat poorly, the first thing we claim is lack of time, but nowadays finding healthy and practical food is getting easier”, suggests the expert. Getting organized and looking for a nutritionist is the first step for anyone who wants to follow a balanced diet.

Eating every three hours is a good suggestion for those who need to change. Thus the metabolism accelerates, because it is always needing to process the food that is received by the body. The intestine also works better and food intake ends up being in small amounts, as the feeling of hunger takes longer to appear.

Carrying snacks free of fat, fried foods and with little sugar in your bag is also a way to avoid feeling hungry and running to the nearest snack bar. It can be fruit, full-fat yogurt or cereal bars.

By eating better and eating foods that are good for your health, you can still encourage your children to eat better. Children are often influenced and even copy their parents, so when they consume this type of food, their children learn how to eat.

With all this information, you already know the foods that are essential for your health and that it is not expensive to eat well. Vegetables, fruits and vegetables are easily found and with these guidelines you will already know exactly what to put on your shopping list! Now just run to the market and put your new diet into practice, including good foods.

The information contained on this page is for informational purposes only. They are not a substitute for counseling and follow-ups from…