Health and Nutrition

Planning a healthy diet

Many want to change their lifestyle and start eating more natural and less processed foods. However, with the intense work routine and the many appointments, some end up giving up and opting for frozen foods. So what would be the solution to start and maintain a healthy routine without having the same attitudes again? The answer is simple: organization! That is the key to success and the cry of freedom for your body.

In clinical practice, it can be seen that the best results come from those who can discern their daily priorities and distribute their tasks well, thus leaving time to organize their meals. Remember: time is what you do when you determine your routine and make your choices.

Here you will practically see that it is possible to have a healthy diet every day without excuses. If you are reading this article it is because you are not satisfied with your health or your current body and want a change. To do this, you need to set a path, that is, set a goal (such as the pounds you want to eliminate or improved exams) and strong goals for this change to actually take place. Examples: “I want to be more willing”, “I want to put on a bathing suit and feel good”, “I want to see my graduates”. Set at least 10 strong goals. It is also interesting to have the help of a professional who gives you an individualized menu, according to your routine and your needs.

Planning the food

•          Consume more cereals, roots, fruits and vegetables;

•          Set options that will be part of the week and write;

•          Make the shopping list for 7 or 15 days;

•          Leave unhygienic vegetables and fruits;

•          Store fruits such as papaya and cantaloupe cut in closed jars in the refrigerator. This will make it much easier.

Planning your time

•          Arrange your time so that you can complete all meals smoothly without skipping any;

•          Have a cooler bag if necessary and take your meals with you. That way you don’t have to eat salty drinks and sodas as you get organized;

•          Always have practical, non-perishable food choices at hand, including on the go (nuts, dried fruits, cookies, protein bars).


•          When shopping, make a list of what you need first. Only then go to the desired location. Buy only what is on this list. If you have an item you forgot to write down, only buy it after thinking and judging if it really is necessary. If necessary, carry only the money counted for that occasion;

•          Organize the fair days. If necessary, leave the day fixed so that the vegetables do not miss and / or spoil. Invest in the variety of vegetables (don’t miss dark green leaves). If you find it interesting, buy vegetables facilitated for the preparation (washed and minced);

•          Leave a post-it and pen in the kitchen. As items run out, build your list right there for your next purchase. This saves you time.

Refrigerator and pantry

•          Put visible reminders in the fridge about your goals, such as “I want to improve fruit consumption” or “If it’s not time for one of my meals, do I really need to eat? I’m hungry?”;

•          Make foods such as yoghurt, juices, fruits, etc. visible. Foods that can be a trigger for compulsions should be avoided or stored in small quantities and stored in hard-to-reach places. Store them in non-transparent containers that cannot identify the food, etc .;

•          Do not stock or spread treats around the house. Prefer to go out and buy what you want in individual portion for immediate consumption (within the proposed times). Never miss a variety of vegetables and fruits;

•          Once you have arrived from shopping, store everything you have purchased. If necessary, chop the fruits and freeze them to facilitate meals.


•          Cook at times when you are not hungry. Let other people taste the food. Tasting stimulates hunger. Avoid pinching. To find out if it is tasty, if necessary, taste a teaspoon of food and drink a glass of water then;

•          If necessary, make bulk preparations. Have an optimized menu that facilitates preparation. Make in large quantities and then divide into specific containers for each meal.

Discouragement, lack of energy, headaches, insomnia, indisposition on waking, irritation: these are just some of the signs that you are not well presented by your body. To change, start by aiming to improve your health. Prioritize starting a more natural diet. That way your body will benefit from the changes and you will see your time yield a lot more. Life is what you create. You do not control obstacles or time. Unforeseen things happen, but you can control your perception of them as well as your choices. Making good choices every day will make you live better.

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