Balanced Diet

Balanced diet is one of the components of healthy lifestyle, to prevent the occurrence of illness or deficiencies and to have a better tone.

Basic principles of a nutritionally balanced diet, equally important:

1. Quality of food

A balanced diet includes: protein (meat, eggs, dairy, legumes, seeds, nuts), carbohydrates (sugars) and lipids (fats), unsaturated fatty acids (fish, olive oil, seeds, raw nuts, fresh milk).

2. Quantity of food

The amount is determined according to weight, sex, age and physical activity. Attention should be given to carbohydrate and fat. These are foods that fatten us.

To prevent nutritional imbalances, Healthy Nutrition Foundation recommends:
☀ As saturated fat intake to be below 7% of energy, cholesterol below 300 mg per day and trans fats (butter, margarine, cream, pastry, gogoserie) under 1% of energy.
☀ To eat fatty fish (salmon, mackerel, herring) at least twice a week (for intake of omega-3)
☀ Fourth to eat five servings of vegetables and fruits a day (for vitamins, minerals and fiber)
☀ At least half the amount of grain or bread (for intake of vitamins, fiber)

3. Preparation of food

Preparation of food may be inappropriately (unsaturated fatty acids can be transformed by frying in saturated fatty acids / or trans).

4. Sports

Regular physical activity builds muscle mass, stimulating the burning of fat. As we have greater muscle mass, burns even more intense and we could afford to eat more.

Objectives for maintaining weight:
☀ When you eat is very important that we have no activity (working at the computer, watching on television), because the brain does not record what you eat, which means that there is satiety.
☀ Establish a schedule of meals (eg 8, 13, 16, 20) – in which the two tables in the workplace will be: 13 pm (lunch) and at 16 (snack: an apple or milk). It is important not to skip meals! By repeating (about three weeks), this program will become a habit.
☀ Moderate consumption of simple sugars – sugar, sweets, juices, pretzels, rods, white bread. They can be alternated with consumption of fruit, two – three fruits per day or with a complex carbohydrate (brown rice, peas, lentils, cereals, wholemeal bread).
☀ Moderate consumption of fried foods, sauces, fast foods, chips, pastries.
☀ To choose and prepare food without salt or less salt. You can use various herbs to flavor food (basil, oregano, etc.).
☀ Regular physical activity: 30 mins daily (walking, cycling). Choose the sport you love and who will be on hand.

Related reviews