Healthy eating is the main responsible for the body to perform well. Our body needs vitamins and minerals daily to function perfectly. A balanced menu brings several benefits, both for the physical and mental aspect.

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In addition to having more disposition and energy, a person with a healthy diet is less susceptible to some diseases, such as: obesity, cancer, arthritis, anemia, diabetes and hypertension.

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A good diet may seem difficult to maintain, but it's all a matter of habit and persistence. For a first step towards a healthy life, evaluate the quality of your dishes.

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How to have a healthy diet?

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Many people think that healthy eating is restrictive, but the real key to a good menu is variety. Nutritionists indicate that the more color your plate has, the more benefits you consume.

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The benefits of healthy eating

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Throughout history, food has been a source of disease prevention and treatment, that is, a good menu leads to a healthier life. In addition to doing good for the body, a healthy diet acts on our mind, leaving us in a better mood, more willing and concentrated. Do you want to know even more about the benefits that this eating habit brings to our lives?

Check it out below:

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Weight loss and maintenance

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Perhaps one of the most well-known benefits of healthy eating is this. Food reeducation is not synonymous with drastic and restrictive diets, but with balance and health.

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increase in disposition

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You know that popular saying "empty bag doesn't stand up"? He is the purest truth. Eating properly brings disposition to the body and mind to face everyday tasks.

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Carbohydrate-rich foods, for example, are immediate sources of strength and energy. Before physical activity, this nutritional group is essential.

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mood improvement

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You know that story that bad mood is hunger? There are some foods that are sources of serotonin - hormone of joy, such as bananas and chocolate.

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Spinach, for example, has vitamin B and folic acid, two nutrients that work in the nervous system and help fight stress.

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Prevention of diseases

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As we have already mentioned, civilizations have used food as a preventive remedy for diseases for thousands of years.

Plant foods such as broccoli and spinach support the immune system. Carrots and onions are rich in antioxidants, which help to delay premature aging of cells. And these are just a few examples.

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strengthening of bones

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Most of us hear from a young age the importance of calcium for bone health. What few people know is that when calcium is present together with iron, this function is potentiated. These minerals are present in some foods, such as salmon, sardines, spinach, nuts and dark green vegetables.

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Milk and milk products – our first association with calcium – are also good sources of nutrients and strengthen bones.

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To improve the absorption of calcium and phosphorus in the body, consume onion and whole wheat flour. These two foods have inulin fiber, a great ally in this process.

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regulation of the organism

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We have already learned that the body needs a healthy and varied diet for it to function well. Every organ needs nutrients to make our body work at its best.

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A “bad” diet takes its toll, sooner or later, whether with nutritional deficit, excess weight gain or loss, diseases, slow metabolism, among others.

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Carbohydrates, proteins and fats, all these nutritional groups are essential for the body.

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Carbohydrates are the main source of energy for the body. Proteins are essential in protecting the immune system, in addition to increasing the body's resistance and collaborating with muscle building. Good fats collaborate directly in the transport of vitamins in the bloodstream.

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Don't forget to also consume foods rich in vitamins, fiber and minerals. To complete healthy eating, drink at least 2 liters of water a day to maximize the benefits of a balanced menu.

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Now that you know the importance and benefits of healthy eating, let's give you some easy tips to help you transition into habits.

Drink plenty of water every day. It is recommended that it be at least 2 liters daily;

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Decrease salt consumption, it is directly linked to diseases, such as hypertension. To spice up your dish, use and abuse natural seasonings such as garlic, basil, parsley, thyme, rosemary, among others;

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Reduce excessive consumption of sweets;

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Practice physical activity;

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Include morning and afternoon snacks. In addition to increasing metabolism, this attitude makes you consume less during main meals;

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Increase the amount of fruits, vegetables and vegetables in your daily life.

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A healthy and balanced diet is not as difficult as it seems, is it?