Healthy Eating: benefits and tips for the menu

Having a healthy diet brings a number of health benefits, after all, you are what you eat. Through food, it is possible to prevent diseases such as cancer , diabetes and obesity .

In addition, a good diet promotes improvement in the immune system, intestinal transit, quality of sleep, mood, ability to concentrate and aids in metabolism and weight reduction.

Pregnant women should still pay special attention to feeding, as it greatly influences the healthy development of the baby.

Find out below what details you should pay attention to, what foods you should and should not eat to improve your quality of life!


What is healthy eating?

We can say, in general, that a healthy diet represents a balanced and balanced diet, composed of all macro and micronutrients, essential for the body to function properly. This can be summed up in 3 principles:

  • Variety;
  • Moderation;
  • Balance.

Variety is choosing foods from different food groups, adding micronutrients, macronutrients and fibers to the routine, always taking into account the quality of the products.

Moderation is about eating neither more nor less than what the body needs. In this sense, one must keep an eye on the right amount of food eaten.

Balance, on the other hand, concerns the quantity and composition of each food group. The famous “eat a little bit of everything”. To do this, an interesting tip is to look at the food pyramid to learn how to distribute the food groups in the diet.

A point to be emphasized is the intake of water. Every form of life needs water to function properly, and the human body is no different. Good hydration can also help with circulatory and inflammatory problems.

Following these principles it is possible to adopt a healthier diet. However, it is worth noting: before starting a different diet , talk to a nutritionist to find out which nutritional routine is most appropriate for you.

What is the importance of healthy eating?

Having a healthy diet is important, as there is a direct relationship between nutrition, health, physical and mental well-being. Paying attention to food helps prevent the onset of chronic diseases, such as hypertension and dyslipidemia (excess of fats in the blood), in addition to other problems such as cancer, heart disease, obesity and diabetes, for example.

Benefits of healthy eating

Eating healthy has numerous health benefits. Among them:

Prevention of overweight and obesity

By not paying attention to moderation, one of the key points of diet, and if it goes beyond, it can have the consequence of the development of obesity.

In Brazil, this represents a major problem. According to data from the Ministry of Health, in the last 10 years, obesity has increased from 11.8% to 18.9%, which represents approximately 37 million people.

Prevention of heart disease

As in the case of obesity, the abuse of certain foods, for example fats, can lead to heart problems, such as narrowing of the arteries, high blood pressure and increased risk of heart attack .

By eating regularly and in a balanced way, that is, by eating the correct amount for each food group, it is possible to prevent the onset of diseases like these.

Cancer prevention

According to the National Cancer Institute (INCA), inadequate food and nutrition are the second largest preventable cancer cause. They are responsible for approximately 20% of cancer cases in developing countries, such as Brazil, and for approximately 35% of deaths from the disease.

It is estimated that a healthy diet, that is, with variety, moderation and balance, rich in fruits, vegetables, etc., and low in ultra-processed foods, such as ready-to-eat, soft drinks and sugary drinks, could prevent 3 to 4 million new cases of cancer each year in the world.

Read more: 11 tips to prevent cancer and fight risk factors

Improved mood and memory

Various foods, such as bananas and chocolate, are also a source of serotonin , a hormone related to well-being. In addition, sources of vitamin B and folic acid , such as spinach, help a lot to reduce stress

There are also several foods that improve the functioning of the brain, because the intake of vitamins and minerals is essential for the proper functioning of neurons.

Reduces tiredness and stress

As we saw in the previous topic, many foods are sources of vitamins that help reduce stress. But in addition, food has a major influence on sleep, which in turn helps to reduce tiredness and stress.

With a good night’s sleep and a nutritionally strengthened organism, the symptoms of tiredness and malaise are reduced.

Prevents premature skin aging

Healthy eating can also bring several benefits to the skin. Through the intake of antioxidant foods, it is possible to prevent premature aging and decrease the incidence of pimples and improve the appearance and resistance of the tissue.

Nutrition and healthy food

In order to have a healthy diet it is necessary to ingest all macro and micronutrients, in addition to the necessary amount of fibers so that the intestinal transit is facilitated.

Macronutrients can be categorized as carbohydrates , fats and proteins , while micronutrients are, in general, vitamins and minerals. Fiber, on the other hand, is the part of the diet that is not digested, but that serves to help the intestine to function better.

But how much should you eat from each of these categories? A good way to find out is by looking at the food pyramids. They inform the recommended daily amount of each of these elements for a healthy diet.

Learn more: What is the Food Pyramid? Types (Brazilian), benefits and groups

How to have a healthy diet?

To follow a healthy diet, it is necessary to understand the importance of different types of food and nutrients, which are essential for the proper functioning of the body. Know what they are and know where to find them:


Macronutrients are those nutrients that the human body needs in large quantities. They are widely found in food and are represented specifically by carbohydrates, fats and proteins .

They are very important for obtaining energy, each providing a certain amount of energy. Carbohydrates and proteins provide approximately 4 calories per gram, while fats provide 9 per gram.

In general, the recommended macronutrient intake per day:

  • From 45% to 65% of carbohydrates;
  • From 25% to 35% of fats;
  • From 10% to 30% protein.

Considering the average calories recommended for adults, between 1800 and 2500, the ideal is to eat approximately 60g of protein, 60g of fat, 310g of carbohydrates and 25g of dietary fiber per day.



Basically, carbohydrates are those foods that provide energy for the human body. They can be divided between simple and complex .

Simple carbohydrates are smaller molecules and therefore easier to be absorbed by the body. They are present in foods such as sugar and honey. They are also the result of digesting complex carbohydrates.

On the other hand, complex carbohydrates are made up of larger molecules, which take longer to be absorbed by the body, as they need to be transformed into simple carbohydrates. They are present in foods such as bread, rice and whole-grain pasta.

What are healthy sources of carbohydrates?

Carbohydrates can also be present in unhealthy foods, such as ultra-processed foods. For this reason, check out the foods considered healthy and source of good carbohydrates:

  • Integral rice;
  • Whole grains (corn, oats, quinoa, amaranth, wheat, barley);
  • Potato;
  • Sweet potato;
  • Cassava;
  • Tapioca;
  • Mel;
  • Unrefined sugar;
  • Yam;
  • Beans (of all types);
  • Chickpea;
  • Soy;
  • Seeds and nuts;
  • Dry fruits;
  • Chestnuts;
  • Peanuts;
  • Almonds;
  • Popcorn;
  • Linseed;
  • Foods made from wholemeal flour.


Fats, also known as lipids, are the main energy providers in addition to carbohydrates. They are also responsible for protecting organs from injury, maintaining body temperature at a stable level, helping with the absorption of vitamins and producing a feeling of satiety after meals.

They are of both animal and plant origin. Those of animal origin tend to be solid at room temperature, while those of vegetable origin tend to remain in a liquid state.

According to the World Health Organization (WHO), fats should not provide more than 35% of the energy consumed, and saturated fats should make up a maximum of 10% of the total. This is because although necessary for the functioning of the body, some that can have negative effects on the body, increasing cholesterol rates for example.

And if fats should no longer be consumed in excess, those rich in saturated fatty acids should be avoided . Coconut oil, for example, which has been seen by many as an ally of health, can cause problems precisely because of the massive presence of lauric acid, one of the most harmful for heart health.

Therefore, fats such as butter and cocoa butter, for example, should be avoided and replaced, for example, with olive oil, soy, sunflower, which have a much higher proportion of unsaturated fatty acids compared to these other foods.


Among the fat is cholesterol, a fat-like compound that participates in several organic processes. Many people consider him a villain, but the truth is that he performs a variety of functions in the body, such as the structure of cells, the formation of hormones and vitamin D.

What makes cholesterol dangerous is when it is present in excess in the body. When this happens, the formation of fatty plaques in the blood vessels can occur, allowing complications such as infarction and stroke (stroke) to occur.

This tends to happen more often, however, because of a specific type of cholesterol, known as “bad” cholesterol: LDL . The other type of cholesterol that can be found, HDL , also called “good” cholesterol, performs the function of removing LDL from the blood and taking it to the liver.

Therefore, when it comes to the consumption of fats, it is important to decrease the intake of foods rich in LDL (“bad” cholesterol) and increase the intake of foods rich in HDL (“good” cholesterol).

Foods rich in HDL or LDL

The following are some foods rich in LDL, the “bad” cholesterol. This does not mean that you should not eat these foods, but rather moderate your intake. Check out:

  • Whole milk;
  • Milk cream;
  • Condensed milk;
  • Born;
  • Butter;
  • Margarine;
  • Red meat;
  • Mayonnaise;
  • Industrialized sweets.

LDL-rich foods, on the other hand, should be eaten more often, but also without exaggeration. Check out some:

  • Extra virgin olive oil;
  • Garlic;
  • Chestnut of Pará;
  • Sardine;
  • Oat;
  • Strawberry;
  • Avocado;
  • Bitter chocolate;
  • Banana.


Proteins are essential nutrients to ensure the growth, construction and repair of human body tissues. They are part of the constitution of any cell, that is, they are present in neurons, erythrocytes (blood cells), liver cells, heart cells, glands that produce hormones and any other part of the human body.

They are also part of the composition of the immune system’s antibodies and actively participate in metabolic processes. When necessary, proteins are transformed into glucose to generate energy.

The protein problem is also in excess. Taking more of this nutrient than you should can overwhelm your liver and kidneys, it can also increase the excretion of calcium and other important minerals.

In addition, excess calories in the form of protein turn into fat, which ends up being deposited in the tissues. People who do not practice weight training will rarely need protein supplementation, since a healthy and balanced diet is usually enough to provide the necessary amount of this nutrient for the proper functioning of the body.

Read more: Whey Protein: types, what is it for, how to take it, price, fattening?

You can find proteins in the following foods:

  • Red meat;
  • Pork rib;
  • Turkey breast;
  • White tuna;
  • Red salmon;
  • Sole;
  • Dust;
  • Tilapia;
  • Sardine;
  • Cottage cheese;
  • This;
  • Milk;
  • Greek yogurt;
  • Swiss cheese;
  • Fresh cheese;
  • Chickpeas;
  • Soy milk;
  • White bean;
  • Lentils;
  • Black bean;
  • Pink beans;
  • Mixed nuts;
  • Wheat germ;
  • Quinoa;
  • Linseed;
  • Rolled oats;
  • Peanut;
  • Chestnut of Pará;
  • Pea;
  • Share
  • Sunflower seed;
  • Tofu;
  • Nuts;
  • Hemp.


Micronutrients, unlike macronutrients, do not need to be ingested in large quantities, as small portions are able to supply the body’s needs. However, this does not mean that they are not important.

It is micronutrients that contribute to strengthening immunity, preventing flu and other diseases, regulating the body’s functions and composing body structures, such as bones and teeth.

Micronutrients can be divided into two categories: vitamins and minerals. Understand the importance of each one:


Vitamins can be found mainly in fruits, vegetables and in foods of animal origin. They act in the regulation of the body’s functions and, therefore, they are indispensable for a healthy diet.

They help proteins to build and maintain tissues and metabolic processes (such as obtaining energy). The body does not need large amounts of vitamins to perform vital functions and few people without changes in the body (diseases or dysfunctions) need supplementation.

However, it is worth the warning: when they are ingested in excess, they can be toxic.

Vitamina A (retinol)

Among other functions, Vitamin A is responsible for adapting vision in the dark, protecting the skin and mucous membranes, being essential for the correct functioning of Organs reproductive organs.

It can be found at:

  • Milk fat;
  • Liver;
  • Egg yolk;
  • Butter;
  • Dark green and orange vegetables, such as broccoli, cabbage, carrots and pumpkin.

It is recommended to eat approximately 900mcg / day for healthy adults, equivalent to 1 cup of cabbage, for example.

Vitamin B1 (thiamine)

Vitamin B1 plays an essential role in the proper functioning of muscles and the brain. The main sources are:

  • Birds;
  • Fish;
  • Milk and dairy products;
  • Cereals;
  • Vegetables.
Vitamin B2 (riboflavin)

Vitamin B2 helps to maintain good condition of mucous membranes and vision, in addition to accelerating healing. It is found in these foods:

  • Milk and dairy products;
  • Cereals;
  • Meats;
  • Liver.
Vitamin B3 (niacin)

Niacin participates in the metabolism of carbohydrates and proteins, being essential for reactions to obtain energy. It can be found at:

  • Meats;
  • Fish;
  • Peanut;
  • Grains;
  • This;
  • Milk;
  • Legumes, such as lentils and beans.
Vitamin B5 (pantothenic acid)

Pantothenic acid helps to transform nutrients into energy and is important for the functioning of the brain. It can be found in almost all foods in different amounts. The term “panto” in “pantothenic” means “everything”.

Vitamin B6 (pyridoxine)

Vitamin B6 plays a role in the metabolism of proteins and in red blood cells (erythrocytes), the blood cells. It can be found at:

  • Meats;
  • This;
  • Milk;
  • Liver.

It is recommended to take about 1.6mg of B6 daily.

Vitamin B8 (biotin)

Vitamin B8 helps in the digestion of fats and actively participates, along with vitamin B5, in various metabolic reactions and in the functioning of the brain. It can be found at:

  • Meat;
  • Milk;
  • Cereals;
  • This;
  • Nuts;
  • Chestnuts.

Read more: Biotin fattening or losing weight? What are the side effects?

Vitamin B9 (folic acid)

Vitamin B9 is essential for cell division processes, especially in blood cells, in addition to acting on DNA metabolism. It can be found at:

  • Fruit;
  • Liver;
  • Cereals;
  • Raw vegetables;
  • Meats.
Vitamin B12 (cyanocobalamin)

It assists in the formation of red blood cells and DNA molecules. It can be found at:

  • Meats;
  • Fish;
  • Milk and dairy products.

It is recommended to ingest about 2.4mcg of B12 per day, for healthy adults.

Vitamin C (ascorbic acid)

Vitamin C plays an important role in the absorption of iron, participates in the formation of collagen and in the healing process, in addition to increasing resistance to infectious diseases such as influenza .

It can be found at:

  • Acerola;
  • Lemon;
  • Kiwi;
  • Orange;
  • Pineapple;
  • Passion fruit;
  • Strawberry;
  • Vegetables.

The intake between 75mg and 90mg of vitamin C per day is indicated.

Vitamina D (calciferol)

Vitamin D controls the absorption of calcium and phosphorus, in addition to regulating the formation and reconstitution of bones and teeth. It can be found at:

  • Liver;
  • Egg yolk;
  • Enriched milk.

For the production and use of the vitamin in the body, the person must be exposed to the sun.

Read more:  Lack of vitamin D can cause disease and health risks

Vitamin E (tocopherol)

The vitamin E regulates the good state of tissues, assists in digestion of fats and acts as an antioxidant. It can be found at:

  • Vegetable oils;
  • Spinach and other dark green vegetables;
  • Wheat germ;
  • Egg yolk;
  • Milk fat;
  • Nuts.

About 15mg of vitamin E per day is recommended, which corresponds to, for example, 1 cup of sunflower seeds.

Vitamin K (menadione)

The vitamin K works actively in blood clotting and participates in the metabolism of minerals such as calcium and iron. This vitamin can also be produced by bacteria in the gut. It can be found at:

  • Liver;
  • Vegetable oils;
  • Green vegetables.

On average, the consumption of 20mg of vitamin K per day, equivalent to, for example, 1 cup of cabbage, is indicated.


Minerals work in regulating the body’s functions and in the composition of the structure of bones and teeth. Among them, calcium is the main responsible for composing the body’s structures.

The intake of these nutrients is very important, as none of them is produced naturally by the body. However, supplementing minerals is not necessary, except in special cases. Again, it is worth reminding: only supplement by medical advice, as the excess of these nutrients in the body can be toxic.

Check out the main minerals:


Participates in the formation and constitution of bones and teeth. It can be found at:

  • Milk and dairy products;
  • Sardine;
  • Seafood.

It is recommended about 1,200mg per day, equivalent to about 6 cups of whole milk.


It is a component of all cells in the body and of various metabolism products. It can be found at:

  • Milk and dairy products;
  • Egg yolk;
  • Meats;
  • Fish;
  • Birds;
  • Whole grains;
  • Beans.

Healthy adults should consume about 700mg of phosphorus per day, which can be supplied with approximately 150g of almonds or 200g of sardines, for example.


Magnesium acts in all organic processes, activating the reactions. It can be found at:

  • Whole grains;
  • Meats;
  • Milk;
  • Vegetable;
  • Chocolate.

It is recommended to ingest between 320mg and 420mg of magnesium per day. The amount is equivalent, for example, to about 400g of spinach.


Sodium is responsible for regulating body fluids, which makes it have a direct action on blood pressure – therefore, patients suffering from hypertension should pay attention to the diet and reduce salt. It can be found at:

  • Cooking salt;
  • Sea foods;
  • Animal foods;
  • Chocolate;
  • Fruit.

The ideal, according to the World Health Organization (WHO) is to ingest a maximum of 2000mg of sodium per day, equivalent to 5g of salt.


Together with sodium, chlorine helps regulate body fluids. It also makes up hydrochloric acid, released by the stomach and responsible for digestion. It can be found at:

  • Cooking salt;
  • Sea foods;
  • Animal foods.

Potassium also acts in the regulation of body fluids and is essential in the metabolism of proteins and carbohydrates. It can be found at:

  • Fruit;
  • Milk;
  • Meats;
  • Cereals;
  • Vegetable;
  • Beans.

A healthy adult should eat about 3510mg of potassium daily, which is equivalent to approximately 300g of beans or peas.


Sulfur acts in the body as an antioxidant, in addition to being the component of some amino acids. It can be found at:

  • Meats;
  • Fish;
  • Birds;
  • Eggs;
  • Milk and dairy products;
  • Beans;
  • Chestnuts.

Iron is a component of blood, aids in the transport of oxygen and cellular respiration. It also protects the body against infections and plays a role in cognitive performance (attention, learning, concentration, memory, etc.). It can be found at:

  • Meats;
  • Liver;
  • Bean;
  • Lentil;
  • Dark green vegetables;
  • Rapadura;
  • Molasses;
  • Shrimp;
  • Oysters;
  • Whole grains.

Healthy adults should take about 8mg to 10mg of iron a day. On average, 200g of ox liver supplies the needs.


Zinc is part of the composition of several proteins and cell membranes, in addition to the synthesis of hormones, including insulin (a hormone that regulates blood sugar). It is very important for DNA metabolism. It can be found at:

  • Liver;
  • Seafood;
  • Wheat bran;
  • Milk and dairy products;
  • Bean;
  • Lentils.

Daily, a healthy adult should consume between 8mg and 15mg of zinc, equivalent to just over 200g of nuts or beef.


It is part of the constitution of enzymes, some blood components and DNA nucleic acids. It can be found at:

  • Liver;
  • Seafood;
  • Beans;
  • Kidneys;
  • Birds;
  • Chocolate;
  • Chestnuts;

On average, it is recommended to ingest 900mcg of copper per day, equivalent to 200g of ox liver.


Iodine is very important for the functioning of the thyroid gland, responsible for metabolism. It can be found at:

  • Iodized table salt;
  • Sea foods.

Manganese is part of the body’s essential enzyme activities. It can be found at:

  • Fruit;
  • Chestnuts;
  • Legumes;
  • Beans;
  • Beet leaves.

Fluoride is a constituent of bones and teeth, helping to reduce cavities and bone loss. It can be found at:

  • Potable water;
  • Tea;
  • Rice;
  • Soy;
  • Spinach;
  • Seafood.

Molybdenum is responsible, among other things, for helping in the metabolism of carbohydrates and fats, and also helps in the prevention of anemia .

It is very difficult for this mineral to be deficient, as the recommended amount is easily supplied with regular food. However, it can occur when there is prolonged malnutrition.

It can be found at:

  • Liver viscera;
  • Dark green vegetables;
  • Spinach;
  • Whole grains;
  • Bean;
  • Lentil.
Cobalt (B12)

Because it is one of the components of vitamin B12, it is stored within the molecules of this vitamin, which, in turn, is stored in the liver. B12 participates in the normal functioning of all cells, especially those in the bone marrow, nervous system and gastrointestinal system.

The nutrient can be found at:

  • Viscera;
  • Birds;
  • Seafood;
  • Milk and dairy products.

Selenium is part of the metabolism of fats and vitamin E, in addition to having antioxidant properties. It can be found at:

  • Chestnuts;
  • Fish;
  • Vegetable;
  • Meats;
  • Milk and dairy products.

In general, intake of at least 55mcg of selenium per day is indicated. Each egg has about 4mcg, but only 1 unit of Brazil nuts can reach 400mcg.


Chromium helps in the metabolism of glucose, optimizing the action of insulin (regulatory hormone) and also participates in protein synthesis. It can be found at:

  • Corn oil;
  • Seafood;
  • Whole grains;
  • Meats;
  • Potable water.


Fibers, in turn, are not considered nutrients, as they cannot be absorbed by the body and end up not going into the bloodstream. However, they have a fundamental role in the proper functioning of the intestine.

Among its benefits are cancer prevention, guarantee of the feeling of gastric fullness (the feeling of hunger goes faster and satiety lasts longer), lowering blood sugar (preventing diseases such as diabetes) and reducing cholesterol levels .

Fibers can be found in both animal and plant tissues, but the most important type of fiber is plant-based.

They can be soluble or insoluble. Soluble fiber, as the name implies, is one that dissolves in water and gastrointestinal fluids. In digestion, it is transformed into a kind of gel, which is digested by bacteria in the large intestine, releasing gases and some calories.

The insoluble fibers, in turn, remain practically unchanged by the digestive tract. As it is not digested, it is not a source of calories. But that does not mean that it does not bring benefits.

More specifically, they help prevent constipation. Its presence accelerates the movement and processing of waste, which, in turn, helps prevent diseases such as diverticulitis .

The ideal is to consume between 20g and 30g of fiber per day, which is equivalent to 200g of dried prune.


In order to have a healthy diet, it is very important to be aware of the amount of water ingested during the day. Our body is made up of 70% water, so it has numerous essential functions for the body, such as:

  • To serve as a solvent for the organism, enabling chemical reactions;
  • Assist in the transport of nutrients, molecules and other organic substances;
  • Assist in digestion, absorption and excretion of substances;
  • Serve as a lubricant in the processes of chewing, swallowing, exception and in the joints;
  • Regulate to body temperature;
  • Assist in the proper functioning of the kidneys, intestines and circulatory system;
  • Maintain the balance of body fluids.

All food contains water in some way, some more, others less. However, it is necessary to pay attention to the amount of water ingested daily. The best sources are: water itself, liquid foods such as milk, juices, drinks and solid foods such as vegetables, fruits and meats.

Even though it exists in so many foods, it is still necessary to pay attention to its ingestion in liquid form. The amount will depend on the climate, physical activity, physiological state, age group and diet, but, in general, the recommendation is at least 8 glasses (2 liters) of water daily.

Menu: what to eat?

It is difficult to make a list with the healthiest foods, however, it is possible to state that the natural ones have a higher nutritional value than the processed and ultra-processed ones. Then see what the best options are:

Cereals, roots and tubers

These foods are rich in carbohydrates and provide energy for everyday tasks. For this reason, they should be consumed in greater quantities, that is, from 6 to 11 servings per day, depending on age and health status. Examples include:

  • Wheat;
  • Rice;
  • Corn;
  • Rye;
  • Barley;
  • Oat;
  • Breads;
  • Pastas;
  • Potato;
  • Yam;
  • Guy;
  • Cassava.

Fruits and vegetables

Sources of fiber, vitamins and minerals, these foods help to maintain the health and proper functioning of the body. For this reason, they should be consumed in large quantities throughout the day.

The ideal for a healthy diet is to consume at least 3 servings of vegetables (raw and cooked) and 3 servings of fruit every day, which guarantees the necessary fiber intake. Examples include:

  • Apple;
  • Banana;
  • Papaya;
  • Orange;
  • Carrot;
  • Beetroot;
  • Zucchini;
  • Pumpkin;
  • Cucumber;
  • Cress;
  • Onion;
  • Cabbage;
  • Broccoli;
  • Celery.


Legumes are rich in vegetable proteins, iron and fiber. However, they should be consumed in a smaller amount than the previous ones, as they are not so easily digested by the intestine and can cause problems such as gases, in addition to generally having a higher caloric index. Examples:

  • Bean;
  • Lentil;
  • Pea;
  • Soy;
  • Chickpea.

Animal foods

Animal foods should also be consumed in lesser quantities to have a healthy diet, as they can decrease the proper functioning of the intestine. However, they are foods rich in proteins, essential for the maintenance of health, growth and formation of skin, nails, hair, teeth and bones.

Examples include:

  • Meat (chicken, fish and red meat);
  • Milk;
  • Eggs;
  • Cheeses;
  • Yogurt.

Read more: Does Collagen Work? Understand how absorption occurs

Unhealthy eating

Just as there are foods that we should eat more often, there are those that we should avoid, as they can cause problems for the body. Understand:


Excessive consumption of sugar, especially refined and white sugar, can increase the risk of problems such as diabetes, obesity, high cholesterol, gastritis and constipation .

In addition, this product is addictive! It stimulates the production of a hormone called dopamine, which is responsible for the sensation of pleasure and well-being, causing the body to become addicted.

Frequent sugar consumption can still cause other problems for the body, such as:

  • Caries;
  • Liver fat;
  • Cancer;
  • High pressure;
  • Gout;
  • Myopia;
  • Thrombosis;
  • Acne.

Sugar still impairs memory and makes learning difficult. For this reason, these foods should not be offered to very young children and should be avoided in excess at any age. Examples of foods with excess sugar are:

  • Candy;
  • Reply;
  • Chocolates;
  • Ice creams;
  • Soft drinks;
  • Sugary drinks, such as canister juice;
  • Stuffed cookie;
  • Chewing gum.


Not all fats are bad for your health, however there are some types that should be avoided if we are looking for a healthier life.

In general, each person should consume 20% to 35% fat, considering the total caloric value of their diet. However, it is always good to invest in those that are beneficial, such as those found in olive oil and deep-sea fish (tuna, sardines and salmon).

And remember to stay away from trans fats (those used in making stuffed cookies, for example).

Trans fats

Trans fats are the ones that should be avoided the most, as the body cannot digest it completely, which ends up increasing the levels of bad cholesterol (LDL) and decreasing the levels of good cholesterol (HDL). As the organism is unable to eliminate it, it ends up storing it in the body itself.

Examples of foods with high levels of trans fat are:

  • Margarine;
  • Biscuit (even those with water and salt);
  • Fast-food;
  • Mayonnaise;
  • Puff pastry;
  • Microwave popcorn;
  • Pasta ice cream;
  • Industrialized cake;
  • Packaged snacks;
  • Industrialized soups and creams;
  • Industrialized soups and creams;
  • Chocolate (both in bars and bonbons);
  • Frozen dishes.

Saturated fat

Saturated fats are present in foods of animal and vegetable origin. They are found in both white and red meats, milk and whole grains, as well as palm oil.

They can have a harmful effect on the body, as they raise the levels of bad cholesterol, which increases the chances of heart problems, causing heart attacks and clogging of arteries and veins.

Excess salt foods

Salt can have a very bad effect on the body by increasing blood pressure, which increases the risk of heart attacks and strokes. Some examples are ready-made snacks, sauces and seasonings.

Processed and ultra-processed foods

A food is considered to be processed when it has gone through many processes until it is ready. A banana, for example, is not a processed or ultra-processed food, because you eat it the way it came out of nature.

It is especially foods that go through many industrialization processes, they can bring health risks. Some of the foods mentioned above, such as crackers, snacks and soft drinks, fit into the box of ultra-processed foods.

They are almost like chemical compounds made simply to satisfy our taste buds, often without offering any nutrients. As we saw about sugar, these foods activate dopamine, making the body feel the need to consume more and end up addicting the body.

Therefore, it is very important to reduce the consumption of these foods and not to offer them to children.

In addition, care must be taken with processed meats, such as ham, bologna, bacon and sausage. In 2015, the World Health Organization considered these foods to be officially carcinogenic!

Tips: 10 steps to healthy eating

In 2014, the Ministry of Health made a food guide for the Brazilian population. The Consumer Protection Institute, together with the Federal Government portfolio, created the 10 steps for healthy eating.

Check out the main recommendations of these 2 bodies:

1. Prioritize fresh or minimally processed foods

Fresh foods are the most natural possible. In this case, the rule is clear: if it seems to have come from nature, you can eat. That is, fruits, greens, legumes, eggs, meats.

When eating industrially prepared foods, go for those that have been minimally processed, such as milk, flour, dried fruits, nuts, etc.

2. Use oil, salt and sugar in moderation

When preparing food it is important not to abuse the amounts of sugar, oil and salt, as these can be harmful over time. For those who are already used to large quantities, in the beginning, things may seem a little tasteless, but over time your palate tends to adapt.

3. Limit consumption of processed foods

Many processed foods are added with preservatives and other chemicals that can harm the body, and have already been considered carcinogenic by the World Health Organization. Therefore, it is important not to eat large quantities in order not to take risks.

To find out if a food is processed or ultra-processed, just look at the list of ingredients. If there are only fresh foods , such as salt, sugar and oil, the food is probably minimally processed. Otherwise, no.

4. Avoid the ultra-processed

Stuffed cookies, snacks, soft drinks, box juices and pasta, for example, are on the list of products that should be consumed very occasionally, as they are rich in fats and sugars, which can lead to problems such as high blood pressure and diabetes.

5. Eat calmly and attentively

In the rush of everyday life, when it comes to food, we make the mistake of eating in a hurry and without giving due attention to food. It is necessary to eat calmly, at regular intervals and without “pinching” food throughout the day.

6. Buy food from the fair

Shopping at markets, fairs and local producers is a good way to put healthy food on the table. When shopping, prefer vegetables, fruits, seasonal fruits and, whenever possible, of organic origin, without the presence of pesticides.

7. Cooking

Everyone can develop culinary skills and cooking their own food is a way of paying attention to what is being put on the plate, providing a healthier and more conscious diet.

8. Plan shopping and preparing meals

When shopping, plan, organize the pantry and set your menu in advance for the week. If you live with other people, share with them the tasks related to meals and try to reach an agreement with them to create healthy meals that please everyone’s taste.

9. Evitar fast food

As much as the day is busy, always prefer places that serve freshly made meals and restaurants by the kilo instead of fast food.

10. Have a critical sense regarding food advertising

Many unhealthy foods, such as soft drinks and canned juices, in their commercials, are associated with health and quality of life, which is not always true. Remember that the purpose of commercials is to increase sales and not necessarily to communicate the truth.

Healthy eating in schools

It is very important that healthy eating is encouraged at an early age in schools. In science classes, for example, children must learn about nutrition and the functioning of the human body to be aware of what is bad and what is good.

There are those who argue, like Ann Cooper, American chef, educator and author, that mealtime should also be an hour of learning, in which children would be taught to eat and prepare their own food.

Having a balanced diet from an early age helps people to experience less difficulties in making healthy and appropriate choices as adults.

Healthy eating is essential for living well. Now that you know what to do to have a better life, don’t waste time and talk to your nutritionist to adapt your diet for a better quality life.

For more information on health, diets and exercise, always visit the Healthy Minute!