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Uma alimentação equilibrada

Na tentativa de ser mais saudável, pode ser tentador dar grandes passos - cortar grupos alimentares inteiros e negar a si próprio os alimentos de que mais gosta. Isto é especialmente verdade no início de um novo ano, quando muitas pessoas tomam resoluções ambiciosas para comer melhor, fazer mais exercício e ficar em forma. Embora as mudanças radicais possam produzir resultados rápidos, raramente são sustentáveis a longo prazo, o que faz com que os objetivos de ano novo bem intencionados sejam frequentemente abandonados antes do final de janeiro.

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Com base nos conselhos da Organização Mundial de Saúde (OMS), voltamos ao básico neste artigo, com um guia sobre o que deve ser uma dieta bem equilibrada e porque é que fazer uma revisão saudável à sua dieta não precisa de ser complicado. Com dicas sobre trocas de alimentos saudáveis e inspiração de receitas para refeições e lanches nutritivos que pode preparar facilmente utilizando o seu equipamento Kenwood, mostraremos como é possível fazer algumas mudanças simples no dia a dia na forma como come, cozinha e compra alimentos, o que pode fazer uma diferença realmente positiva na forma como se sente por dentro e por fora, durante todo o ano.

Eat more fruit & veg!

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There’s a reason we were all encouraged to eat our greens growing up; fruit and vegetables are an unbeatable source of vitamins, minerals and fibre. Try to enjoy a wide range of different fruit and veg every day as part of a healthy balanced diet. This is actually easier than it sounds when you remember portions can include anything frozen, tinned, juiced or dried, as well as fresh. 

Easy ways to boost your daily fruit and veg quota include adding sliced banana or dried cranberries to your morning porridge, whizzing up a vibrant smoothie or enjoying a warming homemade soup for lunch.  

Why not try making one of these delicious veg-packed dishes using your Kenwood products:

Vegetable tartlet with winter pesto
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Mexican mixed pepper tacos
 

Starchy carbs = energy

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Starchy carbohydrates like potatoes, bread, rice and pasta are the body’s main source of energy. Go for wholegrain rather than refined grain alternatives where possible, looking out for wholewheat pasta, wholemeal flour, brown rice, wholemeal, granary, brown or seeded bread etc. Wholegrain carbs contain more nutrients and fibre and take longer for the body to break down, meaning energy is released more slowly and you will feel fuller for longer- and less likely to reach for a sugary snack later in the day.

Eating wholegrains also helps reduce the risk of heart disease, type-2 diabetes and strokes, and helps your digestive system process waste more efficiently. 

Other great sources of starchy carbs are oats and grains, such as couscous and bulgur wheat. 

Simple to prepare and super satisfying, these recipes are perfect for a healthy midweek dinner:

Milanese risotto

Squash macaroni cheese
 

Cutting down on saturated fat, sugar and salt

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As long as you try to eat healthily most of the time, there is a place for all types of food in a balanced diet, including the odd treat. However, most of us eat too much saturated fat, sugar and salt; all of which provide your body with no nutritional value and can contribute to a range of health issues. 

When you’re buying food be sure to check the nutritional information; generally the higher an ingredient appears in the list, the more the product contains. Processed and ready made food typically has high levels of saturated fat, sugar and salt. The great thing about cooking from scratch is you know exactly what is going into what you’re eating, and there are plenty of everyday ingredients you can swap in to help make your favourite dishes healthier; cook using olive oil rather than butter, replace sugar with agave syrup when you’re baking and season food with herbs and spices instead of salt.

These deliciously squidgy beetroot brownies are lower in sugar and fat than regular brownies, but will still more than satisfy your sweet tooth. 
 

Πρωτεϊνική δύναμη

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Βρίσκεται στα όσπρια, τα ψάρια, τα αυγά, το κρέας, τους ξηρούς καρπούς και το τόφου, η πρωτεΐνη είναι απαραίτητη για να βοηθήσει τους μύες σας να αναπτυχθούν και να επισκευαστούν, παρέχοντας στο σώμα σας τα αμινοξέα που χρειάζεται για να βοηθήσει τα κύτταρα να ανανεωθούν.

Εάν τρώτε κρέας και ψάρι, στοχεύστε σε τουλάχιστον δύο μερίδες ψαριού την εβδομάδα (μία από τις οποίες πρέπει να είναι λιπαρό ψάρι όπως ο σολομός ή το σκουμπρί - επίσης μια εξαιρετική πηγή ωμέγα-3 και λιπαρών οξέων). Επιλέξτε πιο άπαχα κομμάτια κρέατος και προσπαθήστε να αποφύγετε να τρώτε πολύ επεξεργασμένο κρέας όπως το μπέικον.

Εάν είστε χορτοφάγος ή vegan, τα καλά νέα είναι ότι υπάρχουν πολλοί νόστιμοι τρόποι για να λαμβάνετε περισσότερη από αρκετή πρωτεΐνη στη διατροφή σας. Τα φασόλια, τα μπιζέλια, τα ρεβίθια, οι φακές, οι ξηροί καρποί, οι σπόροι και τα προϊόντα σόγιας είναι όλα πλούσια σε πρωτεΐνες και είναι χαμηλά σε λιπαρά και πλούσια σε φυτικές ίνες.

Δημιουργημένα από τους ειδικούς μας σεφ, και τα δύο αυτά πιάτα με υψηλή περιεκτικότητα σε πρωτεΐνες θα μπορούσαν να συμβάλουν σε μια υγιεινή ισορροπημένη διατροφή (και να έχουν νόστιμη γεύση):

Μπουρεκάκια μανιταριών με φακοσαλάτα και dressing γιαουρτιού με ταχίνι

Χορτοφαγικό ψητό ξηρών καρπών

Γαλακτοκομικά και εναλλακτικές

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Τα γαλακτοκομικά προϊόντα όπως το γάλα, το τυρί και το γιαούρτι είναι μια σημαντική πηγή ασβεστίου, το οποίο είναι ζωτικής σημασίας για την ανάπτυξη γερών οστών και δοντιών, καθώς και πρωτεΐνης, βιταμίνης Α, βιταμίνης Β12 και ιωδίου. Ωστόσο, ορισμένα γαλακτοκομικά προϊόντα μπορεί να είναι πλούσια σε κορεσμένα λιπαρά, γι' αυτό προσπαθήστε να επιλέξετε επιλογές με χαμηλά λιπαρά και χαμηλή περιεκτικότητα σε ζάχαρη, όπως γιαούρτι με χαμηλά λιπαρά και γάλα με μειωμένα λιπαρά.

Εάν έχετε δυσανεξία στα γαλακτοκομικά ή ακολουθείτε μια φυτική διατροφή, αναζητήστε γάλατα σόγιας, ξηρών καρπών, ρυζιού ή βρώμης που είναι εμπλουτισμένα με ασβέστιο και βιταμίνες και μέταλλα που βρίσκονται συνήθως στα ζωικά γάλατα και χωρίς ζάχαρη.

Δοκιμάστε μία από αυτές τις συνταγές για να λάβετε τη συνιστώμενη καθημερινή σας ποσότητα γαλακτοκομικού προϊόντος:

Γρήγορα και εύκολα Smoothies

Ρόφημα Βατόμουρο & Αμύγδαλο

O truque é planear...

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Cozinhar e desfrutar de boas receitas com os seus entes queridos é um dos grandes prazeres da vida, mas certificar-se de que os alimentos que você e a sua família comem são saudáveis e nutritivos não significa que tenha de se privar desse prazer. Ao explorar novas combinações de sabores e ao incluir ingredientes mais nutritivos para dar um toque saudável às receitas clássicas, pode abrir um mundo totalmente novo de experiências culinárias.

Cozinhar de raiz torna muito mais fácil assumir o controlo do que vai incluir na sua alimentação e do que oferece ao seu corpo ao longo de um dia. Planeie e compre as refeições da semana com antecedência, para que haja sempre algo pronto a preparar no final de um longo dia, ou um almoço rápido e nutritivo para saborear. Cozinhar sopas, guisados e molhos em quantidade e divididos por lotes, para que o seu congelador fique cheio de porções de refeições prontas a levar, é outra forma de ajudar a fazer a escolha saudável, em vez de recorrer ao menu de takeaway.