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Regras básicas
Para nossa sorte, não é preciso transformar o prazer de comer em tortura para se nutrir bem. Em geral, basta consumir diariamente o seguinte: de três a quatro porções de frutas e vegetais; uma de leguminosas; até duas de proteínas magras; quatro ou cinco de carboidratos (de preferência na versão integral); e no máximo uma de gordura saudável. Cada porção equivale ao tamanho de uma mão fechada (ou aberta se o alimento for volumoso).
Nas refeições, varie os alimentos para que o prato fique o mais colorido possível e você garanta a ingestão de mais vitaminas e minerais.
Os alimentos vermelhos, amarelos e laranjas são ricos em vitamina A e do complexo B; os verdes, em C e E; os brancos, em D; e os roxos, em K. Evite dietas restritivas, que alteram o metabolismo, fazendo o corpo diminuir o gasto energético para se adaptar à menor oferta de comida.
Quem só se preocupa em contar calorias pode acabar comendo mal e colocando a saúde em risco. Poderá até perder alguns quilinhos, mas notará que o cabelo e a pele ficam sem viço. Gripes e outras doenças também podem se tornar constantes.
Lição de casa
Para tirar a prova de que está no caminho certo, faça um diário alimentar: anote tudo o que comeu, o que estava fazendo naquele momento e o que sentiu. Mas tudo mesmo, inclusive a mordida no sanduíche da amiga ou a colherada na papinha do filho. “Assim você identifica os erros, define objetivos e aprende a fazer boas escolhas. E isso é essencial, já que grande parte do consumo de alimentos não saudáveis é uma reação descuidada e pouco tem a ver com a fome”, diz a nutricionista Gillian McKeith, autora de A Dieta Definitiva – Você É o Que Você Come (Ed. Alegro). Depois de uma semana, leia o diário e faça os ajustes para esbanjar saúde, energia e beleza em todas as fases da vida.
Fonte: Revista Claúdia
Poderá gostar:
Vinte alimentos que não podem faltar na sua mesa
Mantenha-se jovem por mais tempo!
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Olá! Yvone,
Que bom que gostou da receita de amendoim doce, fica muito bom! Vou publicar esta semana a receita.
Abraços!
Thelma
ola Thelma boa tarde, muito obrigado pela receita de amendoim doce, os meus netos adoraram, o salgado é mais facil de fazer, o doce tem que ter mais atenção como voce falou, mas saiu muito bom e não sobrou nadinha. Um grande abraço e obrigado, adoro todas as reportagem que voce faz são muito importante para nos que não podemos ter uma nutricionista de plantão.
oi pessoal desculpe eu coloquei o site errado do grupo de forró errado,o certo é esse>:www.clabrasil.com.br sem o (do)
gomes
visite o site desse grupo de Forró:Clã do Brasil,é fóra de série,mesmo que não goste de Forró de uma Olhada e depois tire as suas conclusões.
http://www.cladobrasil.com.br ou pesquise no Google,e visite meu blog,e coloque o que quizer lá.Obrigado.
Gomes