A balanced diet is one of the keys to health. Such a statement is obvious, however, many people forget this and eat nonsense. The rush of everyday life can't stop you from eating well! We have prepared a guide on how to assemble a healthy dish. See how simple it is:
Breakfast
In the first and most important meal invest in:
Breakfast Cereals
Source of energy, we must include at least 1 item from the group in each meal.
Where to find? Breads, biscuits, cassava, potatoes, rice, pasta and flour.
Fruits
They provide vitamins and minerals, we must consume them daily, especially on an empty stomach, for better absorption.
Milk and dairy products
The group provides vitamin D, which in turn provides calcium to protect bones and teeth.
Where to find? Yogurt and cheese, preferably lean versions such as low-fat yogurt, ricotta, white cheese and mines.
Breakfast menu suggestions
- Fruit salad with fiber-rich items like papaya, oranges and bananas and an omelet with wholegrain bread;
- Papaya juice blended with milk, sugar, honey and oatmeal and wholegrain French bread with ricotta cheese and turkey breast;
- Orange juice, whole wheat bread with turkey breast and light cream cheese;
- Whole grain breakfast cereal with skimmed milk and strawberry;
- Coffee with skimmed milk, French bread with Minas cheese and papaya;
- Coffee with skimmed milk, wholemeal French bread with ricotta and scrambled egg with tomato;
- Coffee with skimmed milk, tube with ricotta and oregano;
Main meal
At lunch and dinner, cereal, fruit and
Vegetables
They provide vitamins and minerals and should be consumed every day.
Examples: tomato, broccoli, spinach, endive, zucchini, watercress, chayote.
Legumes
Legumes are rich in antioxidant vitamins and minerals, proteins and unsaturated fats. The ideal is to consume at least one serving daily.
Examples: beans, chickpeas, soybeans and lentils.
Beef
Source of vitamins, iron and vitamin B12, a mineral whose absence causes anemia and memory problems. Eat at least one type of meat daily, grilled, boiled or roasted.
Menu suggestion for main meals
- 1 portion of cereal;
- 1 portion of legume;
- 1 portion of raw vegetables: lettuce, endive, tomato;
- 1 serving of cooked vegetables: beans, chickpeas, soybeans;
- 1 serving of meat: chicken, fish, beef;
- 1 fruit.
Intermediate snacks
The best options for snacks are:
- Fruits;
- Juices, yogurts or soy milk;
- Wholemeal toast with white cheese or ricotta.
Now you have no more excuses! With this guide, you assemble a healthy dish and gain quality of life. What's up? Ready to change your diet?
Text written by Sumaia de Santana Salgado from the Eu Sem Fronteiras Team
