Nutritionist indicates weekly menu to help you have a balanced diet
Intake of healthy foods is essential to provide the body with nutrients necessary for its proper functioning and to prevent health problems. Nutritionist Renata Guirau, from Oba Hortifruti, says that maintaining a balanced diet throughout life guarantees the body’s protective components, such as vitamins, minerals, fibers, proteins, good fats, carbohydrates and water. Thinking about it, the nutritionist lists 5 steps to keep your health up to date. Look!
1. Include food care in the agenda
It is the first step towards having a healthy life. understand that what we eat is a commitment to health is fundamental.
2. Define when and where to shop
Always look for establishments that offer a wide variety, especially of vegetables, to avoid purchasing the same items from one purchase to another.
3. Plan the shopping list
The list should contain enough food for a certain amount of time, until you can shop again. It is necessary to take into account the number of people in the house and which meals are made with the productssuch as the children’s school lunch, lunch box at work, family dinner, snack for the gym, among other situations.
4. Decide on the foods that will be consumed
It is very important that the basis of the diet is made up of vegetables. Ideally, each person should eat at least two fruits and two servings of vegetables every day, so it is important to plan the preparations and meals in which these items will be used to define the shopping list, which will also must have meat, eggs, cereals, natural seasonings, dairy products and ingredients that will be used in dishes that are part of the food routine. Avoid consuming processed foods.
5. Preserve food properly
Whether in the refrigerator or in the cupboard, it is necessary to keep the product in good condition, and be aware of the expiry date of each item, also to avoid waste.
These tips help you to always have access to items with a high nutritional content, avoiding the consumption of foods of inferior nutritional quality. “Which ends up happening more frequently when we need to eat out or order delivery, for example”, says the specialist.
important nutrients
Renata Guirau also lists sources of essential nutrients to strengthen and help the immune system function properly – which should be included in the shopping list and frequent consumption.
- Vitamin C sources: citrus fruits and raw leaves.
- Zinc sources: meats and beans.
- Selenium sources: beans and nuts
- Proteins: present in meat, eggs, beans and dairy products, good fats, such as omega 3 from fish
- Carbohydrates: cereals and tubers.
Menu for a balanced week
The ideal is to compose a menu that contemplates all groups food, with as little processed food as possible. So, see sample menus for the week.
Monday
- Breakfast: scrambled egg + blender bread + coffee/milk
- Morning snack: strawberries
- Lunch: lettuce salad with beetroot + brown rice + lentils + steamed broccoli + ground beef
- Afternoon snack: purple seedless grape with yogurt
- To have lunch: mix of leaves with cherry tomatoes + omelette with broccoli + brown rice with grated carrots
Tuesday
- Breakfast: strawberry shake + scrambled egg
- Morning snack: green coconut (pulp)
- Lunch: lettuce and arugula with cherry tomatoes + roasted chicken with potatoes + brown rice with peas
- Afternoon snack: pear + chopped Brazil nuts
- To have lunch: snack with arugula, grated beetroot and cheese with whole grain bread or tortilla
Wednesday
- Breakfast: wholemeal bread with cheese + coffee/milk
- Morning snack: bay orange with pomace
- Lunch: lettuce salad with carrots + rice with lentils + pot meat
- Afternoon snack: chopped grilled curd cheese
- To have lunch: mix of leaves + cooked green beans and carrots + grilled chicken fillet in strips + baked potato
Thursday
- Breakfast: crepioca + coffee/milk
- Morning snack: seedless purple grape
- Lunch: seasoned potato salad, braised kale and chopped beef with onions
- Afternoon snack: rice cracker with chicken pate
- To have lunch: leaf salad + potato omelette + rice with grated carrots and peas
Friday
- Breakfast: sweet pancake + coffee/milk
- Morning snack: pear
- Lunch: arugula with mango + wholemeal pasta with broccoli + grilled chicken cubes
- Afternoon snack: pineapple with cinnamon
- To have lunch: lettuce, beetroot and tomato salad + potato dumpling with shredded chicken + rice + beans
It is worth remembering that food is one of the elements that can act in the prevention of diseases. “A healthy lifestyle, including physical activity, quality sleep and stress management is also essential”, emphasizes nutritionist Renata Guirau.
By Marcia Macron
Source: Maxima
I am an experienced author and journalist with a passion for lifestyle journalism. I currently work for Buna Times, one of the leading news websites in the world. I specialize in writing stories about health, wellness, fashion, beauty, interior design, and more. My articles have been featured on major publications such as The Guardian and The Huffington Post.