When you hear the name Brazil, what’s one thing that usually pops into mind? It might be the country’s amazing beaches, carnivals filled with music and dance, or maybe even their famous national dish which is a mouthwatering combination of rice, beans, and meat. But chances are, it’s also likely linked to the fact that Brazilian people tend to be slender, fit, and have relatively low rates of obesity. So what is this country doing right when it comes to eating healthy? The answer to that question may lie in their diet.

What Is The Brazilian Diet?

It is a simple guide that was created by the Ministry of Health in Brazil. It’s designed to promote healthy eating habits and weight management. According to Vox, it is superior to most diets in that it’s simple to follow and doesn’t overcomplicate the basics of health and weight management.

The Brazilian diet recommends natural or minimally processed foods rather than ultra-processed foods, freshly prepared dishes rather than those that don’t require culinary preparation, and homemade desserts rather than industrialized ones.

How Does The Brazilian Diet Work?

The Food and Agriculture Organization (FAO) lists the following principles of the dietary guidelines for Brazilians:

Based on Minimally Processed Foods

One of the main principles for this diet is to make natural foods the basis of most meals. They should be unprocessed or processed only slightly, meaning they are fresh and haven’t undergone excessive heat or chemical processes.

Encourages Home Cooked Meals

The diet aims to encourage everyone to prepare homemade dishes rather than buying premade meals. This will allow you to monitor nutritional values along with the quality of food that you’re eating. They say that cooking an entire meal is one of the easiest ways for people to stay healthy since most dishes are just several ingredients mixed together without the use of excess oil, salt, sugar, and preservatives.

Minimal Use Of Oil And Condiments

This plan recommends limiting your consumption of oil and condiments because these can promote weight gain when eaten excessively. The main idea behind this is to avoid eating ultra-processed products since they are heavy in fats and sodium.

Less Snacking, Eat Three Meals a Day

The Brazilian diet recommends that you consume three meals each day rather than snacking throughout the day. It’s better for you to have larger meal portions evenly spread out throughout the day so you’re able to maintain stable energy levels.

Buy Fresh, Local Produce

A key aspect of the Brazilian diet involves buying fresh produce from local farmers at nearby markets. The reason for this is to get access to produce that’s closest to its natural state. You get more nutritional value from fresh produce because of the lack of additives and preservatives.

Eat Consciously

The diet aims to have people eat consciously, which means being able to identify ingredients, read food labels, and understand cooking methods so you know what you’re putting into your body.

Beware Of Misleading Food Advertising

Another important aspect for this diet involves understanding how deceptive the media can be when it comes to promoting certain foods as healthy or unhealthy, despite their nutritional values.

What Are Some Healthy Foods To Include In A Brazilian Diet?

There are several healthy foods that should make up a majority of your diet when following the Brazilian guidelines. These include:

Whole Grains

Whole grains should account for half of the grain intake since these foods release energy slowly and allow you to avoid spikes in blood sugar levels. This will keep you full longer, as well as promote good heart health. The recommended whole-grain options include brown rice, oats, barley, wheat, cornmeal, quinoa and flaxseed meal.

Fruits And Vegetables

The Brazilian plan encourages you to aim for at least three daily servings of fruits or vegetables. You should try to go for the whole fruit instead of drinking fruit juices since these contain higher amounts of sugar than natural juice. Fruits and vegetables are rich in vitamins and phytochemicals.The recommended veggies include broccoli, cauliflower, kale, carrots, potatoes with skin on them, sweet potatoes without skin on them, cucumbers, tomatoes, lettuce, etc.

Fish And Poultry

While red meat isn’t recommended, you can enjoy it once in a while if you’re able to monitor your portions. For the most part, however, the diet recommends that you try to emphasize fish and poultry as they contain lower amounts of saturated fat. Some good choices include mackerel, herring, perch, trout, tuna, chicken, turkey, etc.

Healthy Fats And Oils

The diet suggests using olive oil instead of corn oil or soybean oil since these oils are often processed with chemicals which make them unhealthy for human consumption. Besides, olive oil has many health benefits. The use of salt should be minimized with this plan because it contains sodium which isn’t healthy when consumed in large amounts.

What Are Some Unhealthy Foods To Avoid?

Some of the foods that you should avoid when following this diet include:

Desserts And Sweets

It’s recommended to steer away from desserts and sweets since these usually contain high levels of sugar, saturated fat, and empty calories. They can also be a cause for weight gain and obesity. Instead, try to enjoy fresh fruit as a snack alternative if you’re craving something sweet.

Fast Food/Comfort Foods

Comfort food is considered to be any type of junk food that provides short-term happiness but long-term pain. These include items such as french fries, donuts, hamburgers, hot dogs, fried chicken, etc. These types of food are very high in calories, sodium, saturated fats, and other unhealthy components that contribute to weight gain over time.

The Bottom Line

The Brazilian diet can help you to eat healthier without having to give up all of your favorite foods. You just have to be smart about making the right choices when it comes to food consumption. The diet will help you lose weight by keeping your body nourished with healthy nutrients that are beneficial for long-term health and wellness.

DISCLAIMER: This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

 

Sources: https://www.dailyrecord.co.uk/special-features/betterme-fitness-app-puts-your-25135526

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