WHAT IS THE MOST IMPORTANT MEAL OF YOUR DAY? NUTRITIONIST TEACHES BASIC HEALTHY EATING AND GUIDES DIABETICS
Some stop eating breakfast, others do not eat lunch and there are those who do not eat. What about intermediate snacks that are sometimes overlooked. Some of them use to excuse the exhaustive daily routine, others want to lose weight, but are they right? It is misleading who thinks "skipping" breakfast results in weight loss, for example.
The Importance of Breakfast
According to the nutritionist and volunteer at ADJ Diabetes Brazil, Tarcila Ferraz de Campos, breakfast is the main meal of the day and, in a way, is the most omitted meal by most people due to lack of time and planning. The first meal of the day is responsible for ensuring the first nutrients needed to "activate" the metabolism after a night's sleep. Nutrients that are not eaten at breakfast will be compensated at other meals throughout the day which may influence weight loss or maintenance.
"Breakfast should consist of foods that provide the body with carbohydrates - prefer whole grains; proteins - prefer low-fat dairy products to ensure calcium consumption; vitamins and minerals - found in fruits or natural juice, avoid industrialized juices. An example of a practical and complete breakfast is: milk beaten in the blender with oats and banana, "explains the nutritionist.
About lunch and dinner
In the case of lunch, the reasoning is practically the same. Because it is the main meal, lunch should be a complete meal containing food sources of carbohydrates, proteins, vitamins and minerals.
According to the nutritionist, being lighter is not synonymous that it does not have to be complete when it comes to nutrients: "Dinner is also a meal that should be complete, that is, it should be composed of carbohydrates, proteins and vitamins and minerals. What matters in this timetable is to avoid "heavy" preparations rich in fats such as fried foods, bread and gratin preparations, for example.
Include more and more Healthy Recipes on your menu!
Give preference to a planned dinner: sources of whole carbohydrates (rice, bread, toast); Lean protein (lean grilled meats, omelette, boiled egg, white cheese) and vegetables and vegetables seasoned with olive oil (moderately), avoid industrialized sauces that are high in fat and salt.
The snacks
Many studies prove that food fractionation helps reduce hunger and consequently overcompensation in the next meal. Ideally, plan the feeding every three hours. The three main meals (breakfast, lunch and dinner) and among these meals plan intermediate snacks.
"In people with diabetes, this fractionation becomes more important. It aids in glycemic control because by avoiding prolonged fasting blood sugar rates remain constant avoiding the increase (hyperglycemia) or decrease (hypoglycemia) of glycemia, "says Tarcila.
By planning the diet and maintaining a diet routine (trying to eat at the same time), the body works properly receiving the necessary nutrients at specific times and thus ensure the proper functioning of metabolism.
How to have a healthy diet?
We have some tools today that help us have a healthy diet. Food guides are important tools of nutrition education and information, with the aim of promoting well-being and guaranteeing the basic right to food by providing nutritional guidelines on appropriate eating habits and practices.
The nutritionist explains that these guides are developed after studies with a specific population so that the instrument created can pass on the messages both in the choice of food groups and in the daily portions necessary for a healthy diet: "The two main guides that we use are the food pyramid and the healthy dish. They are educational tools designed to aid in the composition of the meals that we should carry out throughout the day. "
The healthy dish
The healthy dish is a representation of how we should compose a dish in the main meals (lunch and dinner). It is composed as follows:
50% of the dish should be dedicated vegetables and legumes (food regulators);
25% of the dish should have carbohydrate source foods - rice, potato, cassava, farofa, etc .;
12.5% of the dish devoted to an animal protein - meats, eggs, cold meats;
12.5% of the disc devoted to a vegetable protein (legumes) - beans, peas, chickpeas, peas.
Qualitatively the healthy dish is for all people, but the quantities to be ingested of each food group should be individualized according to the nutritional needs of each one, informs the nutritionist.
The Food Pyramid
The food pyramid is an instrument, in graphic form, which aims to guide people towards a healthier diet. It is a general food guide that demonstrates how the daily diet should be for a healthy population over 2 years of age. Each part of the pyramid represents a food group and the number of servings recommended daily.
"In our daily diet, we must always include all recommended groups to guarantee the nutrients that our body needs. Foods that need to be consumed in a larger amount are at the bottom of the pyramid (carbohydrates) and those that need to be consumed in smaller amounts are at the top of the pyramid (sugars and fats). To know the correct number of daily servings to eat from each food group, it is necessary to look at the daily calories that each individual needs, "says Tarcila.
Therefore, it is necessary for the nutrition professional to plan the food program, as it varies according to sex, weight, age, height and individual needs. On average, most individuals require at least a minimum number of servings within the recommended ranges.
The nutritionist explains that in the case of people with diabetes, it is best to follow the recommendations of these two guides: "The pyramid will help in the choice of food during a day of feeding, that is, how many portions of fruit should be consumed, how many servings carbohydrates, etc ... A healthy dish is a tool that allows people with diabetes to plan a meal according to all the food groups that should make up that meal. "And complete:" To adapt your food to your nutritional needs, professional nutritionist to assist in this planning."
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