A balanced diet should provide the right amount of nutrients needed to meet your daily nutritional needs. At the same time, you need to find a balance between regular physical activity and the number of calories you consume every day. This is necessary in order to maintain the correct energy balance. Ideally, you should burn as many calories as you can burn during the day.
A balanced diet should be tailored to the individual. You can choose products according to your wishes - do you want to lose weight, gain muscle mass or just keep your body in shape? The food is completely different in each case!
For a balanced diet, you need to distribute protein, fat and carbohydrates in small meals 3-5 times a day as follows:
- 50-60 percent of the energy should come from carbohydrates, mainly from complex ones - cereals, wholemeal bread, wholemeal flour, and only up to 10 percent of the energy can get into the body from simple sugars - sweets, sugar, fruits, Honey.
- 20 to 30 percent of your energy should come from fat. However, the standards for their consumption depend on the energy needs of the human body, its age, gender, type of physical activity or physiological state (pregnancy, illness). According to the recommendations of the World Health Organization (WHO) and numerous expert groups, fat should provide at least 15 to 20 percent of the energy from food and a maximum of 30 or even 35 percent. This is, of course, about fatty acids that can be obtained from nuts and seeds, as well as from unrefined oils - flax seeds, olives, sesame seeds.
- 10-15 percent of the energy should come from proteins, preferably of vegetable origin - legumes, lentils, chickpeas.
According to health research, an average physically active adult needs 30 calories per kilogram of body weight. Therefore, a woman weighing around 60 to 70 kg needs at least 2000 kcal per day to maintain all of the body's vital processes and its normal functioning. If you have a high level of physical activity at the same time, then the number of calories consumed should be higher.
Menu for proper nutrition - we put together a diet
Unfortunately, a lack of time, ideas and a constant feeling of tiredness often leave us unable to think about what, how and when we are eating. In fact, it's not that difficult to eat healthy! If you follow a few simple eating rules on a regular basis, it will soon become a habit! So let's not look for excuses and take care of your health today - remember that this is up to you.
Divide your daily meal into small portions. Eat 4-5 times a day every 3-4 hours to speed up your metabolism and improve your metabolism. Eating regularly at the same time helps maintain blood sugar levels, thus protecting the body from hunger pangs, which often lead to unhealthy snacks and overeating. Breakfast is best eaten 1-2 hours after waking up and dinner 3 hours before bed. It is important to follow all of these rules in order to lose weight quickly without harming the body.
Vegetables and fruit
Vegetables and fruits should be eaten in large quantities as often as possible. They should make up at least half of the total diet in the appropriate proportions: ¾ - vegetables, ¼ - fruit. Their effect on health is based on the content of many vitamins (including vitamins C, E, folic acid, beta-carotene), minerals (including potassium, magnesium, calcium, iron) and fiber. A diet rich in vegetables and fruits affects the proper functioning of the digestive, immune and endocrine systems.
Grain and Grain
It is recommended to consume cereals daily. Grain normalizes digestion, cleanses the body and fuels energy. Grains and cereals should be part of most meals. They contain complex carbohydrates, which are the main source of energy for the human body. Choose whole grain bread, brown rice, or one of the cereals (buckwheat, barley, oatmeal, millet, or rye). Whole grains are also a source of B vitamins, magnesium, zinc, and fiber, which help regulate the digestive tract and lower blood cholesterol.
Milk and milk products
The daily diet should contain dairy products - natural yogurt, kefir or cottage cheese. It is a source of calcium for the body, which is the main building block of bone tissue. Hard cheeses should only be eaten occasionally due to their high content of saturated fat and salt. It should be noted that dairy products are often allergenic, so people with allergies or food intolerances should choose them with extreme caution.
meat, fish and eggs
Products from this group are a source of healthy protein - the main building block of our muscles. So don't forget them. It is recommended that you limit your consumption of red meat and processed meat products to 0. 5 kg / week, as recent studies have shown that high consumption of these products contributes to the development of cardiovascular disease. You can eat lean poultry that is steamed or baked in the oven, or replace it with fish (preferably fat that is high in unsaturated fatty acids from the omega-3 group). Once or twice a week, you should also consume vegetable protein from legumes - soy, lentils or chickpeas.
The biological value of vegetable oils is determined by their fatty acid composition and the amount of related substances: Saturated fatty acids predominate in sesame, soy and cottonseed oils. Vegetable oils should be added to your daily diet, preferably as a salad dressing. Rapeseed oil and olive oil can be used to prepare hot and cold meals. Other oils must not be thermally influenced. Linseed and sesame oils are particularly beneficial.
salt and sugar
Sugar and salt are the flavors that we use every day without even thinking about it. We put sugar in drinks, it is also necessary for the preparation of classic pastries. No daily meal is complete without salt. Do not consume more than 5 grams of salt per day (1 small flat spoon). Use herbs, spices, and spices in place of salt to prevent swelling. Also, limit your sugar and candy intake, as these are empty calories and have no use. Replace them with fresh fruit, dried fruit, or nuts.
When we talk about good nutrition, we should keep in mind that water is one of the main elements of a healthy diet. For good hydration, you need to drink at least 8 glasses of clean water a day. Juices and sodas should take a back seat or disappear from your life altogether. Make it a rule to drink a glass of water 30 minutes before a meal - the water partially fills your stomach and prevents you from overeating.
This is useful:
- Eat at least five servings of different types of fruit and vegetables per day.
- Eat at least two servings of fish a week.
- Eat more plant-based foods.
- Limit your consumption of saturated fat, sugar and salt.
- Don't skip meals - you should have a full breakfast, lunch, and dinner.
- Drink plenty of water, about 6-8 glasses a day.
- Be physically active.
Fast weight loss mode
Serious food restrictions are effective in the short term. Sitting down on a kefir or buckwheat porridge, you need to be prepared for the fact that the lost kilograms will quickly return. However, you can rebuild your own diet to reduce weight and keep it at the same level, plus or minus 2 kg. To do this, you should eat fractionated: not three times a day in large portions, but five times in small doses. You must also give up all high-calorie foods:
- carbonated sweet drinks;
- fried and baked potatoes;
- fatty red meat;
- sausages and sausages;
- muesli, immediate breakfast;
- Fast Food;
- Muffins and other baked goods made from white wheat flour.
The basis of the diet should be fresh vegetables and fruits, lean fish and white meat, and grains with the exception of white rice. It is helpful to keep a food journal that includes all meals, even the smallest. You should also calculate the daily calorie intake for your weight and lifestyle, subtract 300-500 units from it and stick to that exact calorie content.