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> Rotina alimentar
Rotina alimentar
Meal Planning
Determine daily caloric intake requirements
Set specific goals for macronutrient distribution (carbohydrates, proteins, fats)
Create a weekly meal plan based on the goals and requirements
Include a variety of foods from different food groups
Consider personal preferences and dietary restrictions when planning meals
Grocery Shopping
Make a list of necessary ingredients based on the meal plan
Check pantry and refrigerator for existing ingredients
Visit grocery store or farmers market to purchase ingredients
Choose fresh and seasonal produce whenever possible
Consider purchasing in bulk for cost efficiency
Food Preparation
Wash and clean fruits and vegetables before use
Pre-cut and portion ingredients for easy meal preparation
Cook meals in advance for busy days or meal prepping
Use proper cooking techniques to retain nutrients in food
Store leftovers in proper containers for future consumption
Eating Habits
Eat a balanced breakfast every morning
Schedule regular meal times throughout the day
Avoid skipping meals to maintain consistent energy levels
Practice portion control to avoid overeating
Eat mindfully and savor each bite
Hydration
Drink an adequate amount of water daily
Limit or avoid sugary beverages and alcohol
Keep a water bottle handy throughout the day
Monitor urine color to ensure proper hydration
Consume fluids before, during, and after physical activity
Snacking
Choose healthy and nutrient-dense snacks
Plan and prepare snacks in advance
Avoid excessive snacking between meals
Opt for whole foods instead of processed snacks
Listen to hunger cues before snacking
Monitoring and Adjustments
Track daily food intake using a food diary or mobile app
Monitor body weight and measurements regularly
Assess energy levels and overall well-being
Consult a registered dietitian or nutritionist for guidance
Make adjustments to the meal plan as needed
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