It's time to think about food
National Health and Nutrition Day are celebrated on March 31. The date is important for us to reflect on the Brazilian diet and how a balanced diet can help people to have a better quality of life, especially those who have a chronic diseases.
According to the survey “Patient Empowerment – Importance and Challenges”, conceived by Abbott, a global health care company, and conducted by Nielsen Shopper Solutions with 960 men and women, from capitals from all regions of Brazil diagnosed with hypertension or diabetes, 59% of respondents consider improving health habits as the main key to feeling more empowered in taking care of their own health.
The main focus of concerns has been the daily diet: 87% try to have the main meals; 86% think it is important to drink 6 to 8 glasses of water a day and 78% seek to reduce their salt consumption.
Data from the Digital 2020 study (Surveillance of Risk and Protection Factors for Chronic Diseases by Telephone Survey) released by the Ministry of Health also reinforces the need to change eating habits. According to the survey, the share of obese Brazilians grew by 72% compared to 2006. These numbers reveal that 2 out of 10 Brazilians are obese. That is, half of Brazilians (55.4%) are in this situation.
To reverse this situation in Brazil, nutrition has a fundamental role. In addition to helping to eliminate the extra pounds on the scale, a balanced diet helps in many other things, from stress management and memory preservation to the prevention and treatment of various diseases, especially chronic non-communicable ones.
Here are five tips on adopting healthier eating habits and taking care of your health listed by PatrÃcia Ruffo, nutritionist and Scientific Manager of Abbott’s Nutritional Division in Brazil:
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1. When possible, try to have your meals at home
Eating at home usually increases the chances of having a healthy diet, as it allows you to control the ingredients in your meals. One way to maintain a healthy diet is to always have fresh, nutritious food on hand. Many of them can be frozen or dried, such as nuts, fruits, and fiber-rich cereals.
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2. Stay hydrated
Drinking water is important for our overall health and well-being, but new research shows that drinking water can also help with the calories we consume. Also, choosing water can be helpful in limiting other sugary drinks.
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3. Be smart with carbs
Carbohydrate-rich foods can provide you with many good nutrients. However, compared to fats and proteins, carbohydrates have the biggest impact on blood glucose, which is so important for managing diabetes, for example. So it's best to choose carbs wisely and opt for high-fiber, low-glycemic foods—carbs that are slowly digested and help prevent blood glucose spikes.
4. Slow down
The average brain can take about 20 minutes to “tell” the stomach of the feeling of satiety. When meals are consumed slowly, people eat significantly fewer calories than those who eat fast. To help slow down when eating, the tip is to chew food well and avoid distractions such as TV and cell phones for example.
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5. Control stress with a diet
Nutrient-rich foods like omega 3, and vitamin E polyphenols, a compound found for example in blueberries and grapes, can reduce the negative effects of stress on the body.
A healthy diet has a positive ripple effect, as it improves blood flow, helps deliver essential ingredients to the brain, and builds a solid foundation for the body, reducing oxidation and inflammation. And that can help decrease weight gain associated with stress.
