A balanced diet prevents chronic diseases such as diabetes and hypertension

Celebrated on Sunday (31/3), National Health and Nutrition Day highlights the importance of a balanced diet to promote health, contributing to the prevention of chronic non-communicable diseases, such as diabetes, hypertension, cardiovascular diseases and cancer.

To develop strategic food and nutrition actions in the DF, the Health Department (SES-DF) plans actions through district health plans Health promotionin Food and nutrition security it’s from Coping with Chronic Non-Communicable Diseases. In basic health units (UBSs), these and other actions are developed through healthy lifestyle groups.

“In the context of UBSs, nutritionists anchor their activities in food and nutritional education, including collective and individual care”, summarizes the department’s Nutrition Services manager, Carolina Gama. “In addition, there are intersectoral actions developed in partnership with other departments, such as the District Forum for the Promotion of Adequate and Healthy Food in Schools in the DF education network.”

Quality and quantity are factors that must be taken into consideration, according to the nutritionist: “Nutrition is essential for the functioning of the body, and food and nutritional security, which involves both access to food in sufficient quantity and of adequate quality, is fundamental to health promotion”.

Food care

“May your food be your medicine and your medicine be your food.” This phrase, spoken by Hippocrates, considered the father of medicine, reflects the importance of nutrition as one of the main pillars of health. A balanced diet plays a fundamental role in the prevention and treatment of diseases, directly influencing physical and mental well-being. However, research has shown that the Brazilian population continues to make inadequate food choices, with an increase in the consumption of ultra-processed foods, especially among teenagers, and a decrease in the consumption of traditional foods from the country’s food culture, such as rice and beans.

“Nutrition is essential for the functioning of the body, and food and nutritional security, which involves both access to food in sufficient quantity and of adequate quality, is fundamental to promoting health”, says the Nutrition Services manager at Department of Health (SES-DF), Carolina Gama.

According to the informative report from SES-DF on the nutritional and food consumption profile of the population assisted by Primary Health Care (PHC) in DF, in 2022, 83% of the adolescents monitored consumed ultra-processed foods, while 68% consumed sweetened drinks.

Furthermore, 41% ate instant noodles, packaged snacks or savory biscuits, and 55% ate stuffed biscuits, sweets or sweets. Another clear observation is the increasing percentage of children who, from the age of 2 until adolescence, were overweight.

With a family history of obesity, student Maysa Vieira, 15, used to eat fried foods, sweets and fast food, until, a year ago, he decided to change his habits. The young woman receives nutritional monitoring at UBS 4 at Estrutural and, since then, has noticed benefits.

“⁠I started eating more salad, rice, beans and vegetables”, he says. “I lost weight, I feel more willing to do things, I sleep better and I no longer feel like eating on impulse. Furthermore, I noticed many positive changes in my body and my self-esteem is better.”

The SES-DF nutritionist explains that a diet is considered healthy when it consists of natural or minimally processed foods. “A healthy diet includes fruits, vegetables, greens, meat, eggs, grains and nuts, free from ultra-processed and industrialized foods, which contain dyes, preservatives and sweeteners, in addition to being rich in sodium, fat and sugar.”

See below recommendations from SES-DF and the Ministry of Health (MS) for having a balanced diet and healthy habits:

• It is essential to change the dish: less processed foods and more natural foods;
• Avoid consuming foods rich in calories, fatty and salty;
• Increase consumption of fruits, vegetables, whole grains and beans;
• Drink plenty of water;
• Reduce or avoid the consumption of alcoholic beverages and the use of cigarettes;
• Take preventive exams and consult a doctor periodically;
• Practice regular physical exercise, daily or at least three times a week after medical evaluation;
• Sleep at least 8 hours in a 24-hour period.

*With information from SES-DF