Dez passos para uma alimentação saudável
Autor: Portifólio | Publicado: 2011-09-23T15:54:00-07:00

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Dez passos para uma alimentação saudável
1)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; A alimentação deve ser uma atividade prazerosa, procure desfrutar em companhia da família ou amigos, evitando fazer refeições sozinho. Procure evitar ao máximo o estresse, depressão, discussões e isolamento.2)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Você deve se alimentar em períodos regulares, várias vezes ao dia, mesmo que se encontre sem apetite. O ideal é fazer 3 refeições principais e 3 pequenos lanches nos intervalos, ao dia. Procure optar por uma alimentação saudável, variada e saborosa.3)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Consuma frutas, legumes e verduras todos os dias. Você deve preferir as que estejam em seu período de safra, pois preservam as vitaminas e minerais, e são mais baratas. Aproveite estes alimentos de maneira total, buscando o máximo aproveitamento das folhas, talos, cascas e sementes.4)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Procure incluir proteínas, animal ou vegetal, na sua alimentação, pelo menos uma vez ao dia, quatro vezes por semana. As proteínas são importantes na manutenção da sua saúde e são encontradas em carnes, ovos, peixe e proteína de soja.5)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Consuma fibras e alimentos integrais, pois são ricos em vitaminas do complexo B e minerais. Substitua as farinhas refinadas e arroz polido (brancas) por produtos integrais, pois preservam melhor os nutrientes. Assim como arroz e pães integrais, os grãos como feijões, grão de bico, frutas, verduras e legumes também são ótimas fontes de fibras.6)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Reduza o açúcar refinado na alimentação. Prefira usar mel ou melado de boa qualidade, quando se fizer necessário. Procure evitar refrigerantes e guloseimas em geral.7)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Reduza o sal. O ideal é usar ervas e temperos para realçar o sabor dos alimentos.8)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Evite usar gorduras animais. Prefira usar azeite ou óleo vegetal na preparação dos alimentos e para temperar saladas.9)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Beba pelo menos 2 litros de água por dia, evitando tomar líquidos nas refeições principais.10) Procure não fazer uso de bebidas alcoólicas, fumo ou drogas de qualquer tipo, pois podem prejudicar a saúde como um todo.São recomendados pelo Ministério da Saúde, visando contribuir para a melhoria de sua qualidade de vida.