With the arrival of the new year and after some dietary excesses our plans usually include turning into reality the desire to lose extra weight and the promises to resume or start a healthier lifestyle . At the beginning of this year 2021, our concerns about healthy eating habits are further reinforced by the changes that the covid-19 pandemic brought us and that had an important impact on the diet of many Portuguese. According to the results of a national survey published in the Programa Nacional para a Promoção da Alimentação Saudável 2020, almost half of the surveyed population (45.1%) reported having changed their eating habits during the first wave confinement and 41.8% % perceives that changes were for worse. What is important for combating excess weight, maintaining good a nutritional status and having a healthy life is: Have a varied , balanced , safe and complete diet , according to the Mediterranean diet, planned taking into account the needs and not forgetting that these are affected by factors such as age, sex, height, activity level, among others; Maintain a good hydration ; Practice adequate physical activity , adjusted to the needs of each person, at least a daily walk of 20 minutes; Get enough and quality sleep . According to the Mediterranean food wheel, recommendations for healthy eating include: Comply with the portions of the Mediterranean food wheel; Vary the foods as much as possible, preferring those that are fresh, from the season and locally produced; Have a full, balanced and varied breakfast daily; Consume whole grains, legumes, fish, vegetables, fruit and oilseeds daily; Reduce the consumption of salty foods, sweets, red meats, and processed foods; Choose water as the main drink, drinking at least 1.5 L per day; Limit the consumption of alcoholic beverages; Prefer simple cuisine, for example soups and stews; Use aromatic herbs, instead of salt. Adopt olive oil as the fat; Reduce food waste, plan the quantities cooked according to the number of people and try to reuse any leftovers. Ideas for healthy and simple cooking dishes Good appetite and an excellent 2021! Source: Programa Nacional para a Promoção da Alimentação Saudável 2020. Lisboa: Direção Geral da Saúde; 2020. Author: Dília Soares Meet the nutrition team form Hospital da Luz network . The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
