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Dieta Mediterrânica: Padrão Saudável

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Dieta Mediterrânica: Padrão Saudável

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About this activity

Padrão alimentar saudável

Created by

Alejandro Garrido Ramajo
Alejandro Garrido Ramajo
Spain

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Dieta Mediterrânica: Padrão Saudável
 

Dieta Mediterrânica: Padrão SaudávelOnline version

Padrão alimentar saudável

by Alejandro Garrido Ramajo
1

O que é a Dieta Mediterrânica?

A Dieta Mediterrânica é um hábito alimentar inspirado nos países do Mediterrâneo, cheio de cores, sabores e hábitos saudáveis para o corpo.

2

Alimentos principais

Principais itens: frutas, legumes, azeite de oliva, peixe, cereais integrais, leguminosas e laticínios moderados.

3

Frutas e legumes

As frutas e os legumes dão vitaminas, fibras e sabor. Varie as cores no prato todos os dias.

4

Azeite e gorduras saudáveis

Use azeite de oliva como principal gordura. Escolha grãos inteiros e gorduras saudáveis com moderação.

5

Peixe e proteínas

Inclua peixe várias vezes por semana. Opte por peixe grelhado, frutos do mar e leguminosas como fontes proteicas.

6

Cereais integrais

Prefira cereais integrais (p.ex., arroz integral, pão integral) para energia estável e saciedade longa.

7

Benefícios para a saúde

Ajuda na saúde do coração, controle de peso, energia e bem‑estar geral, com menos ultraprocessados.

8

Evitar ultraprocessados

Reduza alimentos ultraprocessados, açúcares e bebidas artificiais para manter o equilíbrio do corpo.

9

Atividades interativas

Quiz rápido: qual alimento é saudável? Escolha a opção certa. Jogo de emparelhamento de pratos mediterrâneos.

10

Resumo prático

Desafio diário: inclua 3 itens mediterrâneos no prato colorido de hoje. Pequenos passos, grandes benefícios.
 
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