Healthy eating is very important for good health since, in addition to contributing to the maintenance of a healthy weight, it reduces the risk of diseases such as malnutrition, anemia, obesity, diabetes, hypertension, cancer and others. For that, it is necessary to acquire or maintain healthy eating habits. The Ten Steps of Healthy Eating, recommended by the Ministry of Health and adopted by the Municipal Health Secretariat, will guide on this issue. Tips for Healthy Eating
Tips for Healthy Eating
Tips for Healthy Eating FOR CHILDREN UNDER 2 YEARS:
1 – Give only breast milk up to 6 months, without offering water, teas or any other food.
2 – Upon completing 6 months, introduce other foods slowly and gradually, keeping breast milk up to two years of age or older.
3 – When completing 6 months, give complementary foods (cereals, tubers, meats, legumes, fruits, and vegetables) three times a day, if the child is breastfeeding.
4 – Complementary food should be offered according to the family’s mealtimes, at regular intervals and in order to respect the child’s appetite.
5 – Complementary food should be thick from the beginning and offered with a spoon; start with a pasty consistency (porridge/puree) and gradually increase the consistency until it reaches the family’s diet.
6 – Offer the child different foods a day. A varied diet is a colorful diet.
7 – Stimulate the daily consumption of fruits and vegetables at meals.
8 – Avoid sugar, coffee, canned goods, fried foods, soft drinks, candies, snacks, and other treats, in the first years of life. Use salt sparingly.
9 – Take care of hygiene in the preparation and handling of food; ensure proper storage and conservation.
10 – Encourage the sick and convalescent child to eat, offering their usual food and their favorite foods, respecting their acceptance.Tips for Healthy Eating.
Tips for Healthy Eating FOR CHILDREN OVER 2 YEARS:
1 – Try to offer foods from different groups, distributing them in at least three meals and two snacks a day.
2 – Include foods such as cereals (rice, corn), tubers (potatoes), roots (cassava), bread and pasta daily, distributing these foods in the child’s meals and snacks throughout the day.
3 – Try to offer vegetables daily as part of the child’s meals. Fruits can be distributed at meals, desserts, and snacks.
4 – Offer beans and rice every day, or at least five times a week.
5 – Offer daily milk and dairy products, such as cheese and yogurt, for snacks, and meat, poultry, fish or eggs in the child’s main meal.
6 – Fatty foods and fried foods should be avoided; prefer baked, grilled or cooked foods instead of fried.
7 – Avoid offering soft drinks and industrialized juices, candies, chocolates, sweet and stuffed cookies, snacks and other treats on a daily basis.
8 – Decrease the amount of salt in the food.
9 – Encourage the child to drink plenty of water and natural fruit juices during the day, preferably between meals, to maintain hydration and the health of the body.Tips for Healthy Eating.
10 – Encourage your child to be active and prevent them from spending many hours watching TV, playing video games or playing on the computer.
Tips for Healthy Eating FOR ADOLESCENTS (10 TO 19 YEARS):
1 – To maintain, lose or gain weight, seek the advice of a health professional.
2 – Eat 5 or 6 times a day. Eat for breakfast, lunch, dinner and make healthy snacks between breaks.
3 – Try to eat less packaged snacks, soft drinks, filled cookies, fast-food snacks, instant prepared foods, sweets, and ice cream.
4 – Choose fruits and vegetables of your choice.
5 – Try to eat beans every day.
6 – Try to eat rice, pasta, and bread every day!
7 – Try to drink milk and / or dairy products every day.
8 – Avoid drinking alcoholic beverages.
9 – Move! Don’t spend hours in front of the TV or computer.
10 – Choose healthy foods at school snacks and at leisure.
Tips for Healthy Eating FOR PEOPLE 20 YEARS OR OLDER:
1 – Eat at least 3 meals (breakfast, lunch, and dinner) and 2 healthy snacks a day.
2 – Include 6 portions of the cereal group (rice, corn, wheat, bread, and pasta) daily, tubers such as potatoes and roots such as manioc in meals. Give preference to whole grains and natural foods.
3 – Eat at least 3 servings of vegetables and 3 servings or more of fruits daily.
4 – Eat beans and rice every day or at least 5 times a week.
5 – Consume 3 portions of milk and dairy products and 1 portion of meat, poultry, fish or eggs daily. Removing the apparent fat from meat and poultry skin before preparation makes these foods healthier!
6 – Consume a maximum of 1 serving per day of vegetable oils, olive oil, butter or marga¬rina.
7 – Avoid soft drinks and industrialized juices, cakes, sweet and stuffed cookies, sweet desserts and other goodies as a rule of food.
8 – Decrease the amount of salt in the food and remove the salt shaker from the table. Avoid consuming processed foods with a lot of salt (sodium) such as hamburger, jerky, sausage, sausage, ham, snacks, canned vegetables, soups, sauces, and seasonings.
9 – Drink at least 2 liters (6 to 8 glasses) of water per day.
10 – Make your life healthier. Practice at least 30 minutes of physical activity every day, do not smoke and avoid alcoholic beverages. Keep weight within healthy limits.