Some foods should be eaten more often than others, given their nutritional composition. After all, while some items are allies of health, others may favor the emergence of diseases. Thinking about it, we list the top ten foods that should be consumed weekly.
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A food guide list For the Brazilian Population, it divides the products into groups according to their level of processing. Therefore, the consumption recommendation also varies according to the food group.
See how this works in practice.
Fresh and minimally processed foods should be consumed more frequently. We are talking about those that have undergone little or no processing. Most are of plant origin. They must be ingested almost daily, that is, they must form the basis of the diet. See some examples:
These are the items that should be present in everyday meals, as they guarantee the nutrients needed for good nutrition and disease prevention. In addition to them, processed foods – which are those with added salt, oils and fats or sugar – can also be consumed, but less frequently.
Examples of processed foods: cheese (because there is usually added sodium), guava paste, canned foods (such as corn, peas and canned sardines), foods in syrup and others.
Finally, there are the ultra-processed foods, which preferably should not be consumed. If you really want them, you should only eat them once a month or less.
Ultra-processed foods are those most associated with the emergence of illnesses chronic diseases such as cancer, obesity, diabetes, hypertension and coronary artery disease, for example. Therefore, stay away from these items: soft drinks, boxed juices, cookies, processed meats (ham, sausage), ice cream and the like.
