I became a better nutritionist once I started traveling outside of the United States to see how other people around the world eat and think about food.
So much less judgement, much more simplicity and heart.
One set of food guidelines I LOVE is from BRAZIL because they are simple + encourage a healthy VIBE about food prep and mealtime enjoyment.
Their guidelines are not new, they are from 2014, but I think about them often so wanted to give them a shoutout…
The 4 key 🔑 takeaways from the BRAZIL FOOD GUIDE that are essential to living well…
1: Make natural, minimally processed foods the basis of your diet and limit ultra processed foods.
This is their “golden rule” of nutrition. So simple, and powerful.
Pro-tip: The NOVA system can help you decipher what’s “minimally” versus “ultra” processed.
2: Eat regular meals in peaceful surroundings for more mindfulness & enjoyment.
I love this one, it’s a game changer…
Eat slowly & enjoy what you are eating, without engaging in another activity (meaning no TV, computer work, etc.) And whenever possible, eat with others to increase the enjoyment of eating.
3. Plan your time to make food & eating important in your life.
Life is busy and this principle reminds us to PRIORITIZE time in our calendar for meal planning, shopping & eating. Make it important, not an afterthought.
Pro-tip: Use my 1-2-3 meal & shopping organizer and get meal inspo here.
4. Develop, practice, and share cooking skills.
Ask family & friends for their favorite nutritious recipes. Get in the kitchen and cook, and dine out less. And hey, meals don’t need to be gourmet… 4-ingredient lazy meals count as “cooking.”
Pro-tip: When you do dine out, HERE are some tips.