A balanced diet should provide the necessary amount of nutrients needed to meet your daily food needs.At the same time, you need to find a balance between regular physical activity and the number of calories you consume daily what is needed to maintain the right energy balance - ideally you need to consume as many calories as possible throughout the day.
A balanced diet should be selected individually.You can choose products according to your own wishes - do you want to lose weight, gain on muscle mass, or just keep your body in good shape?The food will be completely different in any case!
A balanced diet suggests that you should eat 3-5 times a day, in small portions, distributing proteins, fats and carbohydrates as follows:
- 50-60 percent of the energy should come from carbohydrates, mostly complex cereals, whole grain bread, rough flour and only up to 10 percent of energy can enter the body from ordinary sugars, sugar, sugar, fruits, honey.
- From 20 to 30 percent of the energy should come from fat.However, the standards of their consumption depend on the energy needs of the human body, age, gender, type of physical activity or physiological state (pregnancy, illness).According to the World Health Organization's recommendations (WHO) and many groups of experts, fats should provide at least 15-20 percent of diet energy, maximum 30 or even 35 percent.Here we are talking, of course, about fatty acids, which can be obtained from nuts and seeds, as well as from unrefined oil - linen, olive, sesame seeds.
- 10-15 percent of the energy should come from proteins, preferably plant origin-lows, lentils, chickpeas.
According to a study in the field of healthy lifestyle, an adult with medium physical activity requires 30 calories per kilogram of body weight.Therefore, a woman who weighs about 60-70 kg needs at least 2000 kcal a day to maintain all the processes of body life and its normal functioning.If at the same time you have a high level of physical activity - the number of calories consumed should be higher accordingly.
Menu for proper nutrition - Make a diet
Unfortunately, very often the lack of time, ideas and a constant feeling of fatigue often make us not think what, how and when we eat.But in fact, a healthy diet is not difficult at all!If you regularly stick to a few simple power rules - it will soon become a habit!So let's not seek excuses and start taking care of our health today - remember that it depends on yourself.
Regularity
Divide the daily diet into small portions.Eat 4-5 times a day every 3-4 hours-this will accelerate metabolism and improve metabolism.Regular nutrition at the same time helps to maintain blood sugar at the right level and thus protects the body from hunger attacks, which often leads to unhealthy snacks and overeating.Breakfast is best eaten 1-2 hours after waking up and dinner-3 hours before bedtime.It is important to monitor all these rules in order to lose weight quickly without harm to the body.
Vegetables and fruits
Vegetables and fruits should be consumed in large quantities as often as possible.They should be at least half of the total diet, in the corresponding proportions: ¾ - vegetables, ¼ - fruits.Their health effect is due to the content of many vitamins (including vitamins C, E, folic acid, beta-carotene), minerals (including potassium, magnesium, calcium, iron) and fiber.The diet rich in vegetables and fruits affects the proper functioning of the digestive, immune and hormonal systems.
Cereals and cereals
Groups are advised to use daily.The groups normalize digestion, cleanse the body and energize.Cereals and cereals must be a component of most dishes.They contain complex carbohydrates, which are the main source of energy for the human body.Choose bread of rough flour, brown rice or one of the cereals (buckwheat, barley, oatmeal, millet or rye).All border products are also a source of B vitamins, magnesium, zinc and fiber that regulate the digestive tract and reduce blood cholesterol.
Milk and dairy products
In the daily diet, dairy products should be present - natural yogurt, yogurt or cottage cheese.It is a source of calcium for the body, which is the main building block of bone tissue.Solid cheeses, due to the high content of saturated fats and salt, should only be consumed from time to time.It is worth noting that dairy products are often allergenic, so they should choose with special care for people with allergies or intolerance to food.
Meat, fish and eggs
Products in this group are a source of useful protein - the main building material of our muscles, so don't forget about them.It is recommended to limit the consumption of red meat and processed meat products to 0.5 kg/week, as, as recent studies have shown, their high consumption contributes to the development of cardiovascular disease.You can consume poultry farm meat or bake in the oven or replace it with fish (preferably fat, which is rich in unsaturated fatty acids from the Omega-3 group).1-2 times a week should also consume vegetable protein from legumes, lentils or chickpeas.
Vegetable oil
The biological value of vegetable oils is determined by their fatty acid composition and the number of related substances: saturated fatty acids predominate in sesame, soy and cotton oil.Vegetable oils should be a complement to the daily diet, preferably as a gas station for salads.Rapse and olive oil can be used to make cold and hot meals.The remaining oils should not be subjected to thermal effects.Oils for smoke and sesame have particularly useful properties.
Salt and sugar
Sugar and salt are those flavors we use every day without even thinking about it.We put sugar in drinks, this is also necessary for the preparation of classic sweets.Without the use of salt, no daily dish is complete.Do not consume more than 5 g of salt per day (1 small flat spoon).Use herbs, spices and spices instead of salt - this will help prevent swelling.Also limit the consumption of sugar and sweets because these are empty calories that are of no benefit.Replace them with fresh fruits, dried fruits or nuts.
Drink water
When it comes to proper nutrition, remember that water is one of the main elements of a healthy diet.For proper hydration, you should consume at least 8 glasses a day of clean water.Juices and carbonated drinks should fade in the background or completely disappear from your life.Take a rule to drink a glass of water 30 minutes before meals - the water will partially fill your stomach and will not allow you to overeat.
It will be helpful:
- Eat at least five servings of different vegetables and fruits a day.
- Eat at least two servings of fish a week.
- Consume more plant products.
- Limit the amount of consumption of saturated fat, sugar and salt.
- Don't miss food for food - you have to breakfast, lunch and dinner.
- Drink plenty of water, about 6-8 glasses every day.
- Be physically active.
Remote weight loss mode
Restricting solid food is effective in the short term.Therefore, sitting on a kefir or buckwheat porridge, you should be prepared for the fact that the lost weight will quickly return.But you can restore your own diet in such a way that you lose weight and repair it at the same level of plus or minus 2 kg.To do this, you should eat partially: not in large portions three times a day, but in small doses 5 times.You will also have to abandon all calories:
- Soda sweet drinks;
- alcohol;
- desserts;
- fried and baked potatoes;
- fat red meat;
- sausages and sausages;
- flakes, quick snacks;
- fast food;
- Beev and other baking of white wheat flour.
The base of the diet should be fresh vegetables and fruits, fish with low fat and white meat, cereals except white rice.It is useful to keep a food diary, given all the dishes, even the most iconic.You should also calculate the daily calorie rate for your weight and lifestyle, take 300-500 units of it, and stick to the exact calorie content.