4 nutritious recipes for a healthy daily diet

For all ages, a nutritious and balanced diet guarantees good health and should be added to other practices, such as quality sleep, stress management, leisure time, regular practice of 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, nutritionist at Oba Hortifruti, teaches you how to choose foods and compose meals to be healthy and have quality of life. “The combination of different groups, in adequate amounts, consumed correctly, is what will guarantee that our dish favors our health”, he says.

Groups that should be included in the food routine

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

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

Practicality and balance

According to the professional, the 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 menu for breakfast or snacks and can be consumed on its own, accompanied by fruit, oatmeal, granola, nuts or in recipes,” says the professional. The nutritionist also makes the alert to avoid the consumption of yogurt close to lunch and dinner. “In these two meals, we usually consume most of the iron in our food, and the calcium in yogurt can interfere with the absorption of dietary iron when eaten together,” she says.

disease risk

The expert recalls that poor diet enhances the risk factors for some diseases. Food will be part not only of the prevention, but also of the treatment of several diseases. In all conditions, an adequate diet, individually oriented, can favor health and quality of life.

“High blood pressure 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 origin are part of a healthy diet”, he points out.

To help with the preparation of a menu nourishing for every meal of the day, Renata gives tips on easy and tasty recipes for every period of the day.

1. For breakfast: mango and strawberry overnight

Ingredients

• 1 pot of 200 g of natural yogurt
• 3 tablespoons oat flakes
• 2 tablespoons chia seeds
• 1/2 cup chopped mango
• 1/2 cup of chopped strawberries

Method of preparation

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

two. For the afternoon snack: homemade hazelnut paste

Ingredients

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

Method of preparation

Beat the hazelnuts in the blender until a flour is formed. Add cocoa powder and dates little by little. Keep hitting until you form a paste or cream. Consume with rice crackers or to accompany chopped fruit.

3. For lunch: meatloaf

Ingredients

• 500 g ground duckling
• 1 onion diced
• 4 tablespoons 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 all the Ingredients, paying attention to the salt content. Put the mixture in an English cake form. Take to 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 bell pepper
• 2 crushed garlic cloves
• 1 onion cut into strips
• 1/3 cup chopped 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, olive oil and lemon and leave in the fridge for at least 2 hours. Then, mix the tomato, garlic, onion and green smell 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