Nutrition consultation in Matosinhos: What to expect

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JHave you thought about making an appointment to see a nutritionist, but aren’t sure what will happen when you get there? It’s a common and completely natural doubt. The truth is that many people postpone this step because they don’t know what to expect, or because they think the appointment is just a list of forbidden foods. In this article we explain, step by step, how a nutrition consultation in Matosinhos works, what is assessed, what you receive at the end and why continuous follow-up makes all the difference.
 

Why a nutrition consultation and not a viral diet?

We live in an age when food information is everywhere, on social networks, blogs and cell phone apps. The problem is that this information has rarely been designed for you. A 1200 calorie plan that worked for a friend may be completely unsuitable for your hormonal, clinical or lifestyle reality. A nutrition consultation with a health professional starts from a different point: your history, your body and your goals. There are no generic solutions, there are strategies designed specifically for you.  

What happens at the first nutrition appointment?

The first consultation is the starting point for the whole process. It lasts longer than a follow-up appointment, because this is where the whole basis of the work is built. In general terms, you can expect:

1. Complete clinical history

The nutritionist will talk to you about your health history, medication, recent tests, chronic illnesses, allergies and food intolerances. This phase is essential to ensure that the diet plan is safe and appropriate for your medical condition.

2. Assessment of eating habits and daily routine

What do you usually eat for breakfast? Do you eat out often? Do you have a lot of social dinners? Do you work shifts? These details matter a lot. A diet strategy that ignores your real routine is doomed to failure from the start.

3. Anthropometric assessment and body composition

At Medilav, the nutrition consultation includes an anthropometric assessment and the determination of fat mass and lean mass. This data is fundamental because weight alone doesn’t tell the whole story. Two people of the same weight can have completely different body compositions, which requires different approaches.

4. Setting realistic goals

Lose weight? Gain muscle mass? Control diabetes or cholesterol? Improve digestive comfort? Prepare for pregnancy or manage menopausal changes? Whatever your goal, this is where it is clearly defined and achievable.

5. Delivery of the personalized diet plan at the appointment

Yes, you leave the consultation with your diet plan in hand. The plan is drawn up and given to you during the session, so you can clear up any doubts on the spot and start applying the strategy the very next day. No waiting days for a generic document: the plan is built together with you, based on everything that has been discussed.  

Who is the nutrition consultation for?

Nutrition consultations at Medilav are available for a wide range of situations. You can benefit from this assistance if you identify with any of these contexts:
  • Weight management: losing or gaining weight in a healthy and sustainable way
  • Gastrointestinal and digestive health: bloating, reflux, irritable bowel syndrome, constipation
  • Menopause and hormonal changes: controlling body composition and the symptoms of this phase
  • Chronic diseases and pathologies: diabetes, hypertension, cholesterol, triglycerides, among others
  • Healthy ageing: preventing loss of muscle mass and promoting autonomy in the elderly
  • Sports nutrition: optimizing performance, muscle recovery and injury prevention
  • Pregnancy and postpartum: weight management, prevention of nutritional deficits and postpartum recovery
  • If you don’t see yourself in any of these situations but feel that your diet is not in line with your well-being, that’s also reason enough to make an appointment. You don’t have to wait for a problem.
 

How does the follow-up work after the first appointment?

A one-off nutrition consultation can give you a good starting point, but it’s regular follow-up that turns temporary changes into truly lasting habits. At Medilav, follow-up is done through the Nutrium platform, which allows continuous communication between appointments. The frequency of sessions is defined in a personalized way, according to your goals and the pace of your progress. At follow-up appointments:
  • Progress against the defined objectives is evaluated
  • Adjust the diet plan whenever necessary
  • Difficulties are identified and practical solutions found
  • Progress and motivation are strengthened
This approach ensures that the process adapts to your real life because life changes, routines change, and the diet plan must accompany this evolution.  

How much does a nutrition consultation cost in Matosinhos?

At Medilav, nutrition consultations are transparent and affordable:
  • First consultation: 35€
  • Follow-up consultation: 30€
  • Package of 3 follow-up appointments: 75€ (valid for up to 3 months)
  • Package of 6 follow-up appointments: 140€ (valid for up to 6 months)
The packages represent a clear advantage over individual consultations and are especially suitable for those who want to commit to real, progressive change. The clinic also has a direct partnership with Médis. For other health insurances or subsystems, an invoice is issued with appropriate coding for reimbursement purposes.  

Do you prefer to do your nutrition consultation online?

If travel is an obstacle, know that nutrition consultations are also available online. The session takes place by video call, via Google Meet, with the same quality of follow-up as the face-to-face consultation. All materials, including the diet plan, are sent in digital format. Payment is made prior to the consultation.

Who is Medilav’s nutritionist?

Nutrition consultations at Medilav are carried out by Dr. Maria Brito Silva. With experience in different age groups and clinical contexts, Dr. Maria believes that healthy eating doesn’t have to be complicated. Her approach values food education and building sustainable habits not just in the short term, but throughout life. During consultations, the focus is on understanding each person in an integrated way: not just their diet, but also their habits, routines, preferences and individual goals. It is this holistic view that allows us to define strategies that really work.  

Frequently asked questions about nutrition consultations in Matosinhos

Do I have to weigh everything I eat?

Not necessarily. The aim is not to create a dependency on scales or tables, but to develop a practical sense of quantities and make more conscious choices on a daily basis. The degree of detail depends on your objectives and will always be defined together.

How often are the appointments?

The frequency is personalized and depends on your goals and your progress. Some people benefit from more frequent follow-up at the beginning; others prefer a more spaced-out rhythm. This is decided together at the first consultation.

When should I see a nutritionist?

You don’t have to wait for a health problem. If you feel that your diet isn’t aligned with your goals of more energy, better digestion, weight control or simply more food awareness, now may be the right time. It’s never too late to start.
 

Ready to take the first step?

If you’ve come this far, it’s because you’re already thinking about it. A nutrition consultation in Matosinhos at Medilav is the starting point for a healthier relationship with food, without extremes, without unnecessary prohibitions and with tailor-made support.
 

[dt_highlight color=”” text_color=”” bg_color=””]Book your first appointment online[/dt_highlight]

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Excessive appetite: Why I feel hungry all the time and how nutrition can change that

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Difficulty controlling your appetite goes beyond willpower: it’s the result of biological impulses and maladjusted routines. Find out what’s happening in your body and how a nutrition consultation can be the turning point.

“I’ve just had lunch and I’m already hungry. I think about food all day. I know I shouldn’t eat, but I can’t stop.” If these sentences sound familiar, you’re not alone. And above all: it’s not your fault.

 

What is excess appetite?

Excessive appetite, also called hyperphagia or polyphagia, is the persistent feeling of hunger even after full meals. It’s not just a matter of liking to eat a lot. It’s a real physiological response, often regulated by hormones such as ghrelin (which stimulates hunger) and leptin (which should signal satiety) when they stop working in balance.
In Portugal, this problem is closely linked to the increase in excess weight: more than 57.1% of Portuguese adults are pre-obese or obese, according to data from the Instituto Nacional de Saúde Doutor Ricardo Jorge. And the root of the problem is rarely the quantity of food, but the quality, frequency and context in which we eat.  

Do you recognize these signs in yourself?

  • Hunger shortly after eating
  • Frequent thoughts about food
  • Difficulty stopping eating when feeling full
  • Emotional hunger to eat when stressed or sad
  • Waking up hungry in the middle of the night
  • Eating too quickly, without feeling any real pleasure
  • Fluctuations in energy and tiredness after eating
  • Difficulty losing weight despite trying
Warning: If the excess appetite comes on suddenly, is accompanied by unexplained weight loss, extreme thirst or blurred vision, consult your family doctor – this could be a sign of diabetes or thyroid dysfunction that requires prior medical assessment.  

The 6 most common causes and what to do

1. Unbalanced diet and not adapted to individual needs

Often, constant hunger is just a reflection of a maladjusted diet that doesn’t satisfy or balance your hormone levels.

2. Insulin resistance or pre-diabetes

When cells don’t respond well to insulin, glucose doesn’t enter the cells efficiently and the brain interprets this as hunger, even though there is energy available in the blood.

3. Sleep deprivation

Poor sleep can alter the hormones that regulate appetite: it increases ghrelin, decreases leptin and can raise cortisol (the stress hormone), contributing to greater hunger throughout the day.

4. Chronic stress and high cortisol

Poor sleep can alter the hormones that regulate appetite: it increases ghrelin, decreases leptin and can raise cortisol (the stress hormone), contributing to greater hunger throughout the day.

5. Insufficient hydration

The hypothalamus processes hunger and thirst signals in the same region. Mild dehydration is often mistaken for hunger and often resolved with water.

6. Excessive calorie restriction and “yo-yo” diets

Poor sleep can alter the hormones that regulate appetite: it increases ghrelin, decreases leptin and can raise cortisol (the stress hormone), contributing to greater hunger throughout the day.  

Why internet diets don’t work

Between Google searches and answers generated by artificial intelligence, there’s no shortage of 1200 kcal diet plans, lists of forbidden foods and promises to “lose 5 kg in 2 weeks”. But these recommendations are often generic and based on variable information. Without understanding the cause of the increase in appetite, a diet plan is unlikely to be effective. What works for a friend can be the mistake that holds back your progress. Someone with insulin resistance requires a totally different strategy from someone dealing with emotional hunger or Polycystic Ovarian Syndrome (PCOS). The path to your success depends on an individualized approach to your health.  

What happens during a nutrition consultation

    • Complete evaluation of your profile: What works for a friend could be the mistake holding back your progress. Someone with insulin resistance requires a totally different strategy from someone dealing with emotional hunger or Polycystic Ovarian Syndrome (PCOS). The path to your success depends on an individualized approach to your health.
    • Identifying the specific causes: Understand whether the problem is hormonal, emotional, metabolic or behavioral because the solution is different for each case.
    • Personalized diet plan: Designed for your real life: your schedule, your budget, your tastes without forbidden foods or obsessive calorie counting.
    • Continuous monitoring and adjustment: The plan evolves with you. Each follow-up appointment adjusts what isn’t working and reinforces real progress.
 

[dt_highlight color=”” text_color=”” bg_color=””]Talk to our nutritionist[/dt_highlight]

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Losing weight without losing your social life: The balance no one teaches you

Do you avoid going to friends’ dinners or family parties for fear of losing control of your diet?

Do you feel guilty about eating out, as if you were ruining all your efforts?

Do you believe that nutritional monitoring is incompatible with dinners, parties and events?

If you answered “yes” to any of these questions, know that the problem is not your social life, but your lack of tools to manage it. Balance doesn’t require isolation. It does require strategy.

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The mathematics of weight: understanding your body for lasting results

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Before practical tips, it’s essential to understand how the body works.

Weight balance depends on the relationship between energy intake and energy expenditure:

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Energy intake Energy expenditure
Energy we get from food and drink Total calories that the body uses to
maintain vital functions, digest food and
carry out daily activities, including exercise
.

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We gain weight when our intake is greater than our expenditure and we lose weight when we create a calorie deficit, i.e. our intake is less than our energy expenditure.

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However, it’s important to realize that eating fewer calories doesn’t necessarily mean eating less food. The nutritional quality and energy density of food make all the difference:

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Energy Density Nutritional Density
Energy value (calories) per gram.
Associated with higher calorie foods, higher saturated fat, sugar and salt content –
harmful to our health.
Example: confectionery, alcoholic
drinks, soft drinks, fried foods		 Ratio of nutrients to energy.
Foods with high nutrient density are rich in vitamins and minerals and have few calories.
Example: vegetables, fruit, legumes

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Whether at home or in social contexts, the key is nutritional density. Choosing nutrient-rich foods, adjusted to individual needs, promotes satiety and health, allowing the calorie deficit for weight loss to happen naturally and sustainably.

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6 strategies for living together without guilt

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Throughout my clinical practice, these strategies have proved most effective in dealing with some of the most common challenges:

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  • Managing starters: Often, by the time the main course arrives, we’ve already consumed the calories of a full meal in bread, butter and snacks. Choose only what you really value.
  • Personalize your portion: Restaurants serve the same amount to everyone, regardless of their needs. Don’t be ashamed to ask for a smaller portion or to stop eating as soon as you feel full.
  • Physical hunger vs. Hedonic hunger: Before dessert, ask yourself: “Am I hungry or do I just want the pleasure of sugar?”
  • Alcohol in moderation: Beer, wine or sangria don’t have to be the norm. Try to leave alcoholic drinks for really special moments rather than every get-together.
  • Nuts (peanuts, walnuts, etc.): Although interesting nutritionally, at a get-together, it’s easy to overeat without realizing it. Monitor your portions.
  • Lupins: Like all legumes, they have a high nutritional density. They are a strategic and nutritious snack, you just have to watch the quantities you eat

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The golden rule: educate your social circle

The last tip is the most important: sharing your goals allows friends and family to support and contribute to healthy choices. The aim is not to say “no” to socializing, but to relearn how to socialize. The secret lies in knowing how to distinguish the exception from the rule.

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Don’t put it off, invest in yourself now.

Sometimes, even when you think you’re making the right choices, the results don’t show. If you feel that social gatherings, dinners or parties end up making it harder to stay focused, and you need a personalized plan that adapts to your routine – and not the other way around – I’m here to help.

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Learn More About Nutrition Consultation Here

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How can you strengthen your immune system through food?

nutrition consultation

The immune system is the body’s main defense mechanism against infections caused by viruses, bacteria and other pathogens. Its effectiveness depends on a number of factors, including diet. Adequate and balanced nutrition contributes directly to the body’s ability to respond, and is especially important during times of increased illness, such as fall and winter.

Knowing how to choose foods to boost immunity is therefore an essential preventative strategy that requires monitoring by a nutritionist.

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Diet to boost the immune system

It should be varied, complete and rich in essential nutrients. Fruit and vegetables should be present at every meal, ensuring a supply of vitamins, minerals and antioxidants.

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Vitamins for immunity

Citrus fruits, such as oranges, lemons, kiwis and tangerines, are important sources of vitamin C, a key nutrient for the production and functioning of defense cells. Red fruits are also rich in antioxidant compounds and help protect the body from oxidative stress.

Green leafy vegetables such as spinach, broccoli and cabbage provide vitamins A, C and folic acid, which are essential for the proper functioning of the immune system. Carrots, pumpkin and sweet potatoes are rich in beta-carotene, which the body converts into vitamin A, essential for the integrity of the mucous membranes, the first defense barrier against infections.


Vitamin D is particularly important in regulating the immune response. It can be obtained through sun exposure and foods such as oily fish (salmon, sardines, mackerel), egg yolks and some dairy products. In situations of deficit, supplementation may be necessary, always under professional guidance.

Minerals also play a crucial role. Zinc contributes to the normal function of the immune system and is found in foods such as seafood, lean meat, legumes, seeds and nuts. Selenium, found in Brazil nuts, fish and whole grains, helps protect cells against oxidative damage.

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Foods with probiotic and prebiotic action

A healthy gut is directly linked to good immunity, since a large part of the defense cells are located in the gastrointestinal tract. Natural yogurts, kefir and other fermented foods provide beneficial bacteria, while foods such as garlic, onions, leeks, bananas and oats feed these bacteria, promoting the balance of intestinal flora.

In addition to the choice of food, it is equally important to maintain adequate hydration. Water is essential for the transportation of nutrients and for the proper functioning of all the body’s systems. Consumption of sugar, alcohol and ultra-processed foods should also be reduced, as these can weaken the immune response when consumed frequently.

The relationship between nutrition and the immune system goes beyond food. Adequate rest, regular physical activity and stress management are complementary factors that contribute to stronger and more balanced immunity.

Each person has specific nutritional needs, which vary according to age, state of health, lifestyle and other medical conditions. For this reason, monitoring by a health professional makes it possible to adapt the diet in an individualized way, guaranteeing an effective and sustained preventive approach throughout the year.

Book your nutrition appointment at Medilav, in person or online here – http://nutrium.com/p/mariasilva1104/schedule

Abdominal bloating: common causes and the role of diet

nutrition consultation

Abdominal bloating is a frequent complaint in consultations and is characterized by the feeling of an enlarged, heavy or tense belly, often accompanied by gas, discomfort or pain. Although in most cases it is associated with eating habits and lifestyle, abdominal bloating should not be undervalued, as it can be a sign of digestive or hormonal problems or even more serious pathologies.

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The role of nutrition consultations in controlling abdominal bloating

It is important, first of all and whenever the symptom is persistent, to get a medical assessment before any exclusively nutritional approach.

After the doctor has ruled out organic causes, the nutritionist plays a key role in dealing with abdominal bloating. The nutritionist assesses the dietary pattern, identifies possible intolerances, excesses or nutritional deficits and builds a dietary plan tailored to individual needs and tolerances.

The nutrition consultation also helps to educate the patient on a more balanced diet, improve digestion, reduce intestinal fermentation and promote the balance of intestinal flora in a safe and sustainable way.

It’s important to stress that any diet plan for abdominal bloating must be individualized, as the foods that cause symptoms vary from person to person.

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Main causes of abdominal bloating

Abdominal bloating can have various causes. Among the most common are excessive consumption of fermentable foods, very large meals, rapid food intake, food intolerances, constipation, stress and a sedentary lifestyle. However, it can also be associated with medical conditions such as irritable bowel syndrome, lactose intolerance, celiac disease, intestinal dysbiosis, hormonal changes, gastrointestinal infections or gynecological problems.

Therefore, although diet plays a central role in managing bloating, it is essential to emphasize that the diagnosis should always be made by a health professional, ensuring that there is no underlying clinical cause that requires specific treatment.

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Diet and abdominal bloating: what can help?

Once any pathology has been ruled out by a medical assessment, diet can play a very positive role in reducing abdominal bloating. One of the first strategies is to identify, with the help of a nutritionist, the foods that cause excessive fermentation. These foods can vary greatly from person to person, so this process should be monitored to avoid unnecessary restrictions and potential nutritional deficits.

Giving preference to light meals with few ingredients helps to optimize digestion and reduce abdominal discomfort. Proper chewing and eating slowly are also essential for minimizing gas formation.

In addition, an adequate intake of water throughout the day promotes intestinal transit and prevents constipation, which often contributes to worsening abdominal bloating.

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The importance of intestinal flora in abdominal bloating

The balance of the intestinal microbiota has a direct impact on gas production and a distended abdomen. Probiotics, found in natural yogurt and kefir, can help regulate intestinal function. Prebiotics, found in garlic, cooked onions, oats, leeks and bananas, feed the beneficial bacteria.

However, in people with intestinal sensitivity, these foods can initially aggravate symptoms. For this reason, their introduction should always be assessed and adjusted in a clinical context, again reinforcing the importance of assessment by a doctor and nutritionist.

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Abdominal swelling should not be ignored

Abdominal bloating is often trivialized, but it can be the first sign of digestive changes that deserve attention.


Book your nutrition appointment at Medilav, in person or online here – http://nutrium.com/p/mariasilva1104/schedule

Diet for constipation what to eat to regulate your bowels

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Constipation is a common digestive problem that affects people of all ages and can have a direct impact on well-being and quality of life. It is characterized by infrequent bowel movements, hard stools, straining when evacuating and a feeling of incomplete emptying. Among the main causes are insufficient fiber intake, low fluid intake, a sedentary lifestyle, stress and some medications. Diet for constipation is one of the most important factors in both preventing and treating this problem.

 

 

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The importance of fiber in the diet for constipation

Dietary fiber is essential for the proper functioning of the intestine. It works by increasing stool volume and stimulating bowel movements, making it easier to eliminate. It should be introduced gradually to avoid abdominal discomfort, gas or bloating.

Fruit is an excellent source of fiber. Highlights include kiwi fruit, pears, apples with peel, mangoes, plums, oranges and figs. Vegetables such as pumpkin, carrots, broccoli, spinach and legumes such as beans, lentils and chickpeas should be part of the daily diet.

The most important thing is to vary as much as possible, ensuring a balanced supply of different vitamins and minerals that are essential for intestinal well-being.

Whole grains are also essential. Oats, wholemeal bread, brown rice, chia seeds and linseeds all contribute to better regulation of intestinal transit. Seeds, when hydrated, form a gel that makes it easier for stools to pass through the intestine.

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Hydration and intestinal health

Adequate fluid intake is essential for fiber to work properly. Without enough water, fiber can even aggravate constipation. Regular water consumption throughout the day should be favored, adjusted to individual needs, physical activity and weather conditions.

Intestinal health also depends on the balance of the intestinal flora. Probiotics, found in foods such as natural yogurt and kefir, help maintain a functional gut. Prebiotics, found in garlic, onions, leeks, bananas and oats, feed beneficial bacteria and promote good digestive function.

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Foods that can aggravate constipation

Some eating habits encourage constipation. Frequent consumption of foods high in fat, sugar and salt, such as ultra-processed foods, fried foods, fast food and pastries, significantly reduces fiber intake. Excess alcohol and caffeine can contribute to dehydration and make constipation worse.

Other factors that influence intestinal transit

In addition to diet, lifestyle plays a decisive role. Regular physical exercise stimulates the bowels. Creating a routine for going to the toilet, without putting off the need to evacuate, is equally important. Stress and anxiety can interfere with bowel function and should be taken into account in the therapeutic approach.

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The role of the nutritionist

Monitoring by a professional makes it possible to adapt the diet to the specific needs of each person, correct nutritional deficits and define a diet plan that is adjusted to the clinical reality and lifestyle.

In situations such as persistent pain, blood in the stool, involuntary weight loss or sudden changes in intestinal transit, a medical assessment is essential.

A balanced diet, rich in fiber, with good hydration and healthy lifestyle habits is the basis for a regulated intestine and for preventing constipation naturally and effectively.

Book your nutrition appointment at Medilav, in person or online here – http://nutrium.com/p/mariasilva1104/schedule

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The Importance of Nutrition for Well-Being: From Home to the Workplace

nutrition
[vc_row][vc_column][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””]A balanced diet is essential for maintaining health and well-being, both at home and in the workplace. In this article, we’ll explore the importance of nutrition for the general public and how it can be applied to occupational health to benefit companies and their employees.  

Nutrition

The Basics of Healthy Eating

A healthy diet should include a variety of foods that provide the nutrients needed for the body to function properly. This includes:

1- Carbohydrates:

Function: Carbohydrates are the body’s main source of energy and are essential for the functioning of the brain, muscles and other organs. Healthy Sources: Whole grains (such as brown rice, oats and quinoa), fruits, legumes, vegetables and pulses (beans, lentils, chickpeas).  

2- Proteins:

Function: Proteins are necessary for building and repairing the body’s tissues, including muscles, skin and internal organs, and are also important for the production of enzymes and hormones. Healthy Sources: Lean meats (such as chicken and fish), eggs, low-fat dairy products, legumes, nuts and seeds, tofu and other soy products.  

3- Fats:

Function: Fats provide energy, help in the absorption of vitamins and are essential for cellular health. Healthy Sources: Olive oil, avocado, nuts, seeds, oily fish (such as salmon and sardines), and coconut oil in moderation.  

4- Vitamins:

Function: Vitamins are organic compounds that help regulate vital body processes and are essential for immune system health, energy production and cell repair. Healthy Sources: Colorful fruits and vegetables, whole grains, dairy products, lean meats and eggs.  

5- Fibers:

Function: Fiber is important for digestive health. Healthy Sources: Fruits, vegetables, whole grains, legumes, nuts and seeds.  

6- Water

Function: Water is essential for almost all bodily functions and helps maintain body temperature, transport nutrients and remove waste. Recommendation: Drink at least 8 glasses of water a day, more if you do intense physical activity or in hot climates.    

Principles of a Balanced Diet

1- Variety

Eating a wide variety of foods ensures that you get all the nutrients you need and makes your diet more interesting and enjoyable.  

2- Moderation

Eating food in moderation helps to avoid excess calories and unwanted weight gain. It also includes moderation in the consumption of salt, sugar and saturated fats.  

3- Balance

Balancing the different types of food and nutrients is crucial. No food group should be neglected, as they all contribute to overall health.  

4- Meal frequency

Eating regularly, with meals and snacks planned throughout the day, helps to keep energy levels stable and avoid excessive hunger, which can lead to unhealthy food choices.    

Benefits of Healthy Eating

Maintaining a healthy diet goes beyond maintaining a suitable weight, it is a vital component for general well-being and the prevention of various diseases. Here are the main benefits of following a balanced and nutritious diet.  

Improving Physical Health

1- Increased Energy and Vitality
Function: A nutrient-rich diet provides the body with the energy it needs to carry out daily activities efficiently. Complex carbohydrates, lean proteins and healthy fats are essential for keeping energy levels high. Results: You feel more willing and less tired, and can perform your daily activities and physical exercises better.  
2- Weight control
Function: Nutritious and balanced foods help maintain a healthy weight, preventing obesity and associated diseases such as type 2 diabetes and cardiovascular disease. Results: Improved body composition, with greater lean mass and less body fat.  
3- Strengthening the Immune System
Function: Nutrients such as vitamins (A, C, D, E), minerals (zinc, selenium) and antioxidants are crucial for the proper functioning of the immune system. Result: Greater resistance to infections and lower incidence of common illnesses such as colds and flu.  
4- Prevention of Chronic Diseases
Function: A diet rich in fruits, vegetables, whole grains and lean proteins can reduce the risk of developing chronic diseases such as hypertension, type 2 diabetes, heart disease and certain types of cancer. Results: Longer and healthier life, with less need for medical interventions and medication.    

Mental and Cognitive Health

1- Improving Mental Health
Function: Nutrients such as omega 3, antioxidants and B vitamins have a positive impact on mental health, helping to reduce the risk of depression and anxiety. Results: Better mood, greater mental clarity and fewer symptoms of mental disorders.  
2- Better cognitive performance
Function: A balanced diet supports brain function, improving memory, concentration and cognitive abilities. Results: Greater efficiency at work, in studies and in other activities that require concentration and quick thinking.    

Quality of Life

1- Improving Sleep Quality
Function: Certain nutrients, such as tryptophan, magnesium and melatonin, help regulate sleep and promote better quality rest. Result: Deeper, more restorative sleep, which contributes to physical and mental recovery.  
2- Digestive health
Function: A diet rich in fiber, probiotics and water promotes the health of the digestive system, preventing constipation and other gastrointestinal problems. Results: Improved digestion, absorption of nutrients and intestinal regularity.    

Nutrition in the Workplace

The Importance of Nutrition for Occupational Health

Good nutrition is vital in the workplace, as it has a direct impact on the productivity and well-being of employees. Poor nutrition can lead to fatigue, low productivity and increased absenteeism.  

Corporate Nutrition Initiatives

Companies can adopt various initiatives to promote healthy eating, such as:
  • Nutrition education programs for employees.
  • Partnerships with nutritionists for consultations and workshops.
  • Offer healthy options in canteens or cafeterias.
  • Booking Nutrition Appointments
 

Corporate meal planning

Planning balanced meals in the workplace can include:
  • Menus with varied and balanced options.
  • Healthy snacks available for employees.
  • Encouraging regular mealtimes and breaks in quiet environments.
 

Nutrition with Medilav

A “Nutrition Day” in Organizations is related to Healthy Environments and Happier Companies. Nutrition is closely linked to well-being and health, so the creation of this nutrition day, as well as nutrition consultations, contributes to a healthier company and the importance of changing individual eating behaviors.   Nutrition consultations are based on regular nutritional monitoring of workers, providing enormous advantages at various levels: reducing obesity, preventing diseases such as diabetes mellitus, hypertension and cardiovascular diseases, increasing the performance of sports players, healthy development of pregnant women, healthy weight gain in people who have difficulty with this, through progressive changes in eating behavior adapted to the physical and health conditions of those concerned, as well as a general improvement in quality of life through healthier eating.     Good nutrition is essential for both personal life and the workplace. Adopting healthy eating habits can bring numerous benefits, and investing in nutrition consultations and nutrition programs in the corporate environment is a smart strategy for promoting employee health and productivity. Book your Nutrition Consultations with us![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]   [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_btn title=”Make an appointment” color=”turquoise” css=”” link=”url:https%3A%2F%2Fmedilav.pt%2Fclinica-medilav%2Fconsulta-de-nutricao%2F|title:Make%20an%20appointment|target:_blank|”][/vc_column][/vc_row]

Nutrition and Strengthening the Immune System

[vc_row][vc_column][vc_column_text]The immune system consists of a group of organs and cells whose function is to protect the body against disease. In other words, it must recognize the pathogens that invade our body and be able to defend us against them. In this sense, it is essential that we have an efficient immune system, promoting our well-being and health. The evidence shows that, in addition to genetic factors, diet and physical activity play a relevant role for the immune system. Therefore, in order to ensure the normal functioning of this group of cells, it is essential to eat a balanced and varied diet, made up of energy-providing nutrients (carbohydrates, protein, lipids), vitamins and minerals, and water. Antioxidants from fruit and vegetables are also great allies in boosting immunity. Therefore, we should ideally include it in our diet and pay attention to the following: Vitamin C – antioxidant, with potential benefits in respiratory tract infections. Food sources: Citrus fruits (orange, tangerine, lemon), strawberries, kiwi, cabbage, peppers, broccoli. Vitamin E – antioxidant, optimizes immune response. Food sources: oleaginous fruits (walnuts, almonds) and vegetable oils. Selenium – Synergizes with vitamin E. Acts to eliminate free radicals. Food sources: Brazil nuts, seeds, mushrooms, eggs, cereals and derivatives. Carotenoids – activate the immune system, optimizing the body’s defences. Food sources: Orange, yellow and red vegetables and fruits (sweet potatoes, tomatoes, carrots, pumpkin, melon). Simple guidelines to include in your daily life, optimizing the consumption of these foods:
  • Introduce a piece of fruit for dessert (e.g. orange, tangerine, kiwi);
  • Start your main meals with a vegetable soup and include a portion of vegetables on your plate;
  • Include a portion of oleaginous fruits (e.g. nuts) in one of your snacks;
  • Don’t forget to drink water throughout the day, between meals.
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