O que e quanto você come e bebe, e ser fisicamente ativo são importantes para sua saúde
Ser saudável melhora sua qualidade de vida e sua sensação de bem-estar. Ser saudável também significa que é mais provável que você fique mais tempo com sua família.
Alimentação saudável:
- ajuda seu corpo a funcionar bem e ajuda você a se sentir bem
- pode diminuir o risco de doença cardíaca, acidente vascular cerebral e alguns tipos de câncer e ajudá-lo a ter um peso corporal saudável
- significa comer uma variedade de alimentos que fornecem os nutrientes que seu corpo precisa.
Coma dos quatro grupos de alimentos
Desfrute de uma variedade de alimentos nutritivos, incluindo:
- Muitos legumes e frutas;
- Alimentos de grãos, principalmente grãos integrais e aqueles naturalmente ricos em fibras;
- Alguns leites e produtos lácteos, principalmente com baixo e baixo teor de gordura;
- Algumas leguminosas, nozes, sementes, peixes e outros frutos do mar, ovos ou aves, ou carne vermelha com a gordura removida.
As leguminosas incluem lentilhas, ervilhas partidas, grão de bico e feijões secos cozidos (por exemplo, feijão vermelho, feijão cozido).
Saiba mais em os quatro grupos de alimentos.
Fazendo escolhas alimentares mais saudáveis
Escolher e/ou preparar alimentos:
- com gorduras insaturadas em vez de gorduras saturadas
- que são pobres em sal (sódio); se usar sal, escolha sal iodado
- com pouco ou nenhum açúcar adicionado
- que são em sua maioria “inteiros” ou menos processados.
Saiba mais em Fazer escolhas alimentares mais saudáveis , incluindo dicas sobre como escolher entre alimentos embalados e como comer menos gordura saturada, açúcar e sal.
Para obter conselhos sobre dietas, consulte nossa Revisão de dietas populares e Detectando dietas de perda de peso boas e ruins.
Segurança alimentar
A segurança alimentar é garantir que os alimentos sejam seguros para o consumo. Bactérias e vírus nocivos (insetos) podem viver em alguns alimentos e, se os alimentos não forem coletados, preparados, cozidos ou armazenados com segurança, os insetos podem deixar você ou outras pessoas doentes.
Compre ou reúna, prepare, cozinhe e armazene alimentos de forma a mantê-los seguros para consumo.
Nutrição para mães e crianças pequenas
A gravidez e a primeira infância são momentos especiais para si e para o bebé.
- Comer bem e com segurança durante a gravidez
- Ácido fólico, vitamina D e iodo
- Aleitamento materno – perfeito para você e seu bebê
- Alimentando seu bebê – começando com sólidos
- Alimentando seu filho de 1 ano ou mais
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