Understanding the Nutrition Nova: A Comprehensive Guide to Evidence-Based Eating
Many of us approach food and nutrition with a mindset that has been shaped by popular culture, tradition, or even personal beliefs. However, with mounting evidence and research over the years, it’s clearer than ever that consuming a healthy and balanced diet is paramount to overall health and well-being. In recent years, we came across the concept of ‘Nutrition Nova’, which is a framework devised to guide individuals towards evidence-based eating. Here’s a comprehensive guide on what it is and how to apply it in your life.
What is Nutrition Nova?
Nutrition Nova is a concept developed by the Brazilian government, which prioritizes healthy and sustainable food choices by ranking foods according to their nutritional value. The aim is to encourage people to choose foods that are nutrient-dense and high in fibre, while reducing their intake of foods high in unhealthy fats, sugar, salt, and processed ingredients.
The Brazilian guidelines divide foods into four groups: unprocessed or minimally-processed foods, processed culinary ingredients, processed foods, and ultra-processed foods. Unprocessed or minimally-processed foods such as fruits, vegetables, nuts, beans, and eggs are recommended for daily intake, while processed and ultra-processed foods should be consumed in moderation.
How can I apply it in my life?
Here are some key steps you can take to incorporate Nutrition Nova into your lifestyle:
1. Emphasize whole, unprocessed foods: Opt for fresh fruits, vegetables, legumes, and whole grains instead of processed or pre-packaged foods.
2. Redefine your portion sizes: When consuming processed foods like chips or snacks, avoid consuming them directly out of the bag, as it can be challenging to control portions. Instead, divide the food into single servings that align with your dietary needs and goals.
3. Mindful eating: Being mindful and aware of what you’re eating is essential. When eating, create an atmosphere that boosts awareness, such as sitting down to your meal, turning off the TV, and enjoying your food without distractions.
4. Explore new healthy recipes: Incorporate a variety of foods into your diet to get the nutrients your body requires. Experiment with new recipes or dishes that align with the Nutrition Nova principles.
Conclusion:
Nutrition Nova presents an evidence-based framework to guide individuals and communities towards healthier, balanced diets. It encourages mindful and conscious food choices, emphasizing whole and minimally-processed foods that are rich in necessary nutrients. By implementing these guidelines, you’re not only prioritizing your health but also contributing to a sustainable food system. It’s never too late to start taking care of your health, so let Nutrition Nova guide you towards a healthier and happier life.
