{"id":6421,"date":"2025-08-07T17:02:27","date_gmt":"2025-08-07T17:02:27","guid":{"rendered":"https:\/\/www.benefeat.pt\/?p=6421"},"modified":"2025-08-07T17:38:30","modified_gmt":"2025-08-07T17:38:30","slug":"5-dicas-para-manteres-bons-habitos-nas-ferias","status":"publish","type":"post","link":"https:\/\/www.benefeat.pt\/pt\/5-dicas-para-manteres-bons-habitos-nas-ferias\/","title":{"rendered":"5 dicas para manteres bons h\u00e1bitos nas f\u00e9rias"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"6421\" class=\"elementor elementor-6421\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c02a4a4 e-flex e-con-boxed e-con e-parent\" data-id=\"c02a4a4\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-eb98a27 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"eb98a27\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">5 dicas para manteres bons h\u00e1bitos nas f\u00e9rias<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-99db3d6 elementor-widget elementor-widget-post-info\" data-id=\"99db3d6\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1320ca8 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-calendar\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M12 192h424c6.6 0 12 5.4 12 12v260c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V204c0-6.6 5.4-12 12-12zm436-44v-36c0-26.5-21.5-48-48-48h-48V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H160V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H48C21.5 64 0 85.5 0 112v36c0 6.6 5.4 12 12 12h424c6.6 0 12-5.4 12-12z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>07\/08\/2025<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-dde5bde elementor-inline-item\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.instagram.com\/nutree.me\/\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-instagram\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.1 141c-63.6 0-114.9 51.3-114.9 114.9s51.3 114.9 114.9 114.9S339 319.5 339 255.9 287.7 141 224.1 141zm0 189.6c-41.1 0-74.7-33.5-74.7-74.7s33.5-74.7 74.7-74.7 74.7 33.5 74.7 74.7-33.6 74.7-74.7 74.7zm146.4-194.3c0 14.9-12 26.8-26.8 26.8-14.9 0-26.8-12-26.8-26.8s12-26.8 26.8-26.8 26.8 12 26.8 26.8zm76.1 27.2c-1.7-35.9-9.9-67.7-36.2-93.9-26.2-26.2-58-34.4-93.9-36.2-37-2.1-147.9-2.1-184.9 0-35.8 1.7-67.6 9.9-93.9 36.1s-34.4 58-36.2 93.9c-2.1 37-2.1 147.9 0 184.9 1.7 35.9 9.9 67.7 36.2 93.9s58 34.4 93.9 36.2c37 2.1 147.9 2.1 184.9 0 35.9-1.7 67.7-9.9 93.9-36.2 26.2-26.2 34.4-58 36.2-93.9 2.1-37 2.1-147.8 0-184.8zM398.8 388c-7.8 19.6-22.9 34.7-42.6 42.6-29.5 11.7-99.5 9-132.1 9s-102.7 2.6-132.1-9c-19.6-7.8-34.7-22.9-42.6-42.6-11.7-29.5-9-99.5-9-132.1s-2.6-102.7 9-132.1c7.8-19.6 22.9-34.7 42.6-42.6 29.5-11.7 99.5-9 132.1-9s102.7-2.6 132.1 9c19.6 7.8 34.7 22.9 42.6 42.6 11.7 29.5 9 99.5 9 132.1s2.7 102.7-9 132.1z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-custom\">\n\t\t\t\t\t\t\t\t\t\tby Nutree\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-91f017c e-flex e-con-boxed e-con e-parent\" data-id=\"91f017c\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6370f86 elementor-widget elementor-widget-text-editor\" data-id=\"6370f86\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Estamos em pleno ver\u00e3o, os dias est\u00e3o mais longos, os convites para esplanadas e gelados multiplicam-se, e parece que a ideia de manter uma alimenta\u00e7\u00e3o equilibrada entra de f\u00e9rias tamb\u00e9m. Mas n\u00e3o tem nem deve ser assim! Com algumas estrat\u00e9gias simples, <b>\u00e9 poss\u00edvel desfrutar do melhor do ver\u00e3o sem descurar os bons h\u00e1bitos alimentares.<\/b> Deixo-te 5 dicas essenciais:<br \/><strong style=\"color: inherit; font-family: inherit; font-size: 1.25rem;\"><br \/><\/strong><\/p><p><b><span style=\"color: inherit; font-family: inherit; font-size: 1.25rem;\">1.<\/span> <span style=\"color: inherit; font-family: inherit; font-size: 1.25rem;\">Hidrata-te.<\/span><\/b><\/p><p>Com o calor, o nosso corpo perde mais l\u00edquidos atrav\u00e9s do suor, por isso <b>\u00e9 essencial aumentar a ingest\u00e3o de \u00e1gua.<\/b> O ideal \u00e9 come\u00e7ares o dia com um copo de \u00e1gua e manteres uma garrafa contigo ao longo do dia \u2013 seja na praia, numa caminhada ou num passeio pela cidade. Dica extra: podes aromatizar a \u00e1gua com rodelas de lim\u00e3o, hortel\u00e3 ou pepino para lhe dar um toque refrescante sem adicionar a\u00e7\u00facar.<\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1794736 e-flex e-con-boxed e-con e-parent\" data-id=\"1794736\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-16194a7 e-grid e-con-full e-con e-child\" data-id=\"16194a7\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4b47e39 elementor-widget elementor-widget-image\" data-id=\"4b47e39\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"2560\" src=\"https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1381-1-scaled.jpg\" class=\"attachment-full size-full wp-image-6424\" alt=\"\" srcset=\"https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1381-1-scaled.jpg 1920w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1381-1-225x300.jpg 225w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1381-1-768x1024.jpg 768w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1381-1-1152x1536.jpg 1152w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1381-1-1536x2048.jpg 1536w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1381-1-9x12.jpg 9w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1381-1-600x800.jpg 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a2c6113 elementor-widget elementor-widget-image\" data-id=\"a2c6113\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"2560\" src=\"https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1390-1-scaled.jpg\" class=\"attachment-full size-full wp-image-6431\" alt=\"\" srcset=\"https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1390-1-scaled.jpg 1920w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1390-1-225x300.jpg 225w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1390-1-768x1024.jpg 768w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1390-1-1152x1536.jpg 1152w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1390-1-1536x2048.jpg 1536w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1390-1-9x12.jpg 9w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_1390-1-600x800.jpg 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-19c716c e-flex e-con-boxed e-con e-parent\" data-id=\"19c716c\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dc92b95 elementor-widget elementor-widget-text-editor\" data-id=\"dc92b95\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><h5><strong>2. Mant\u00e9m-te em movimento, mesmo nas f\u00e9rias.<\/strong><\/h5><p>As f\u00e9rias s\u00e3o para relaxar, sim, mas o movimento tamb\u00e9m pode, e deve, fazer parte dos planos. Caminhadas ou corridas \u00e0 beira-mar, nadar, andar de bicicleta ou at\u00e9 praticar desportos ao ar livre com amigos s\u00e3o <b>formas divertidas de te manteres ativo sem sentir que est\u00e1s a \u201ctreinar\u201d.<\/b> Mexer o corpo ajuda n\u00e3o s\u00f3 a manter a forma, mas tamb\u00e9m a equilibrar os excessos que, inevitavelmente, v\u00e3o acontecer aqui e ali.<\/p><h5><strong>3. Leva snacks contigo e evita as tenta\u00e7\u00f5es impulsivas<\/strong>.<\/h5><p>Quem nunca foi \u00e0 praia s\u00f3 com a toalha e voltou com duas bolas de Berlim no est\u00f4mago? As tenta\u00e7\u00f5es est\u00e3o por todo o lado, e o truque \u00e9 estar sempre preparado.<b> Andar sempre com snacks saud\u00e1veis<\/b> na mochila ou no saco da praia pode fazer toda a diferen\u00e7a. As op\u00e7\u00f5es da Benefeat s\u00e3o uma excelente escolha: pr\u00e1ticos, saborosos, ricos em prote\u00edna e sem a\u00e7\u00facares adicionados, perfeitos <b>para<\/b> <b>manter a energia sem comprometer os objetivos.<\/b> <a href=\"https:\/\/www.benefeat.pt\/pt\/loja\/?e-filter-b3cf1d4-product_cat=churros\">Churros saud\u00e1veis<\/a>, <a href=\"https:\/\/www.benefeat.pt\/pt\/loja\/?e-filter-b3cf1d4-product_cat=barras\">barras naturais<\/a> e <a href=\"https:\/\/www.benefeat.pt\/pt\/loja\/?e-filter-b3cf1d4-product_cat=papas\">papas proteicas<\/a>, temos para todos os gostos. E o melhor: sabes exatamente o que est\u00e1s a comer. Levar snacks contigo \u00e9 uma forma inteligente de evitar ceder a impulsos e manter o foco, mesmo de f\u00e9rias.<\/p><p><!-- \/wp:paragraph --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-25aea18 e-flex e-con-boxed e-con e-parent\" data-id=\"25aea18\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bc357f8 elementor-widget elementor-widget-image\" data-id=\"bc357f8\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"2560\" src=\"https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_8408-1-1-scaled.jpg\" class=\"attachment-full size-full wp-image-6433\" alt=\"\" srcset=\"https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_8408-1-1-scaled.jpg 1920w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_8408-1-1-225x300.jpg 225w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_8408-1-1-768x1024.jpg 768w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_8408-1-1-1152x1536.jpg 1152w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_8408-1-1-1536x2048.jpg 1536w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_8408-1-1-9x12.jpg 9w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/08\/IMG_8408-1-1-600x800.jpg 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fef2946 e-flex e-con-boxed e-con e-parent\" data-id=\"fef2946\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-168f0e7 elementor-widget elementor-widget-text-editor\" data-id=\"168f0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><h5><strong>4. Aproveita os alimentos da \u00e9poca.<\/strong><\/h5><p>O ver\u00e3o traz frutas e legumes deliciosos: melancia, p\u00eassego, cereja, tomate, pepino\u2026 <b>S\u00e3o refrescantes, hidratantes e ricos em nutrientes.<\/b> Podes fazer saladas coloridas, smoothies ou simplesmente andar com fruta lavada e cortada num recipiente para petiscar entre mergulhos.<br \/><strong style=\"color: inherit; font-family: inherit; font-size: 1.25rem;\"><br \/><\/strong><\/p><h5><span style=\"color: inherit; font-family: inherit; font-size: 1.25rem;\"><b>5. Mant\u00e9m uma rotina (com alguma flexibilidade).<\/b><\/span><\/h5><p>N\u00e3o precisas de seguir um plano r\u00edgido, mas manter alguns hor\u00e1rios regulares para as refei\u00e7\u00f5es ajuda a evitar exageros. Come um bom pequeno-almo\u00e7o, n\u00e3o saltes refei\u00e7\u00f5es e respeita os sinais de fome e saciedade. <b>Estar de f\u00e9rias n\u00e3o \u00e9 sin\u00f3nimo de comer sem regras<\/b>, \u00e9 uma oportunidade de ouvir o teu corpo e escolher o que te faz sentir bem. F\u00e9rias s\u00e3o feitas para relaxar, mas isso n\u00e3o significa deixar os bons h\u00e1bitos em casa. Com alguma prepara\u00e7\u00e3o e escolhas conscientes, <b>\u00e9 perfeitamente poss\u00edvel manter uma alimenta\u00e7\u00e3o saud\u00e1vel.<\/b> O segredo est\u00e1 mesmo no equil\u00edbrio.<\/p><p>\u00a0<\/p><h4><strong>Boas f\u00e9rias!<\/strong><\/h4><p><!-- \/wp:paragraph --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Estamos em pleno ver\u00e3o, os dias est\u00e3o mais longos, os convites para esplanadas e gelados multiplicam-se, e parece que a ideia de manter uma alimenta\u00e7\u00e3o equilibrada entra de f\u00e9rias tamb\u00e9m. Mas n\u00e3o tem nem deve ser assim! Com algumas estrat\u00e9gias simples, \u00e9 poss\u00edvel desfrutar do melhor do ver\u00e3o sem descurar os bons h\u00e1bitos alimentares. Deixo-te [&hellip;]<\/p>","protected":false},"author":9,"featured_media":6424,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_joinchat":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6421","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/posts\/6421","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/comments?post=6421"}],"version-history":[{"count":0,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/posts\/6421\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/media\/6424"}],"wp:attachment":[{"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/media?parent=6421"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/categories?post=6421"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/tags?post=6421"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}