Healthy Eating Guidelines

GUIDELINES FOR HEALTHY EATING

🟢 Try to eat in quiet places and chew your food well; ;

🟢 Meal times should be respected and you should never go too long without eating;

🟢 Avoid fried food, breaded food, battered food, use oils, margarine and butter sparingly;

Avoid: lard, bacon, mayonnaise, sour cream, catupiry, fatty cheeses, fatty meats, offal, sausages in general;

🟢 Give preference to braised, roasted, grilled, boiled, stewed foods, and restrict added oil as much as possible;

🟢 Prefer lean meats, increase your fish intake and when you eat chicken, remove the skin, which contains cholesterol;

🟢 Give preference to skimmed products (milk and yogurt), and prefer white, ricotta or fresh cheese;

🟢 Increase your intake of fiber, as it helps intestinal function, controls blood sugar and helps reduce cholesterol. Sources: vegetables, cereals, wholegrain products and fruit with peel and pulp. Consume oats and soybeans, as they are excellent sources of soluble fiber;

🟢 Use sweetener in milk, coffee, juice, etc.

Avoid industrialized foods in general (canned foods, salted meats, salted fish and yellow and aged cheeses); ;

🟢 Avoid sausages in general (sausage, bologna, sausage, salami, etc.)

🟢 Avoid consuming condiments (ready-made sauces, shoyo, pepper, ketchup, mustard, etc.);

🟢 Drink 8 to 10 glasses of water a day;

Restrict consumption of cream, whipped cream, chocolate, soft drinks, sweets in general, cake fillings and toppings, etc;

🟢 Do physical activity, as it helps control weight, increases blood circulation throughout the body, increases muscle mass and relieves stress. Before doing any physical exercise, consult your doctor about the intensity of exercise you should do.

Try to respect your diet, as this is a very important factor in the success of your treatment, and always consult a nutritionist!

Dr. Cristiane Spricigo de Lima (@nutricorpo)
Goiânia - GO
Nutritionist, Clinical and Sports Nutrition, Specialist in Sports Nutrition.
Contact: (62) 8431-2191
Office: Rua Teresina, 380, Edifício Evidence Office, sala 402, Setor Alto da Glória.
www.nutricorpo.blogspot.com
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