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Balanced diet. Balance your diet

A complete diet is a diet that fully satisfies the needs of a given organism in energy and plastic substrates without signs of excess nutrition. The body's needs for energy and plastic substances depend on many factors: age, body weight, sex, physical activity, climatic conditions, biochemical, immunological and morphological characteristics of the individual.

Since it is impossible to determine the optimal set of food substrates for each person, experts advocate a variety of diets that allow the body to select useful substances on its own. At the same time, a mixed diet creates much greater opportunities for adapting nutrition to the biochemical individuality of the body than a purely vegetable or meat one.

One of the main requirements for a diet is its balance, i.e. the ability to provide the body with all nutrients in certain ratios among themselves. A balanced diet creates optimal conditions for the digestion, absorption and assimilation of nutrients in the body.

When evaluating diets, their balance is taken into account in many respects:

For key nutrients. The ratio between proteins, fats and carbohydrates is normally taken as 1: 1: 4.

Energy supply. The contribution of proteins to the daily energy supply of the diet should be 13%, fats - 33%, carbohydrates - 54%.

By proteins. Animal proteins should account for 55% of the total protein.

By fat. Vegetable oils should make up 30% of the total fat.

By carbohydrates. The share of starch should be 75-85%, the share of easily digestible carbohydrates - 15-20%, the share of fiber and pectins - 5% of the total amount of carbohydrates.

However, it should be borne in mind that all the figures given are very approximate and refer to the average European diet.

With insufficient or excessive intake of nutrients, pathological conditions arise - eating disorders. Depending on the degree and duration of a violation of a balanced diet, eating disorders can be expressed in:

- a decrease in the adaptive capabilities of the body and its general resistance to adverse factors external environment;

- deterioration of the functions of individual organs and systems against the background of metabolic disorders, with mild clinical symptoms;

- clinically pronounced manifestations of eating disorders or alimentary diseases such as obesity, endemic goiter, hypovitaminosis.

1.4. Key Nutrient Characteristics

1.4.1. Squirrels

The life of the body is associated with the continuous consumption and renewal of proteins. To balance these processes - nitrogen balance - daily replenishment of protein losses with food is necessary. Proteins, unlike carbohydrates and lipids, cannot be stored in reserve and must be ingested daily.

Biological role dietary proteins is reduced to the fact that they are a source of amino acids, in the first place - irreplaceable. Amino acids, in turn, perform the following functions in the body:

1. serve as building blocks for the synthesis of the body's own proteins - structural, catalytic, transport, protective, regulatory;

2. are precursors of non-protein nitrogenous substances: some hormones, mediators, porphyrins, purines, etc.;

3. serve as a source of energy - the oxidation of amino acids is accompanied by the release of energy used for the synthesis of ATP.

According to their ability to maintain a positive nitrogen balance, food proteins are divided into complete and inferior. The higher the nutritional value of the protein, the less it is required to maintain a positive nitrogen balance.

Biological (nutritional) value of protein depends on: a) amino acid composition; b) digestibility.

Complete proteins are easily digested in the gastrointestinal tract, contain a balanced set of all amino acids, ensuring their effective absorption and assimilation by the body. Complete proteins include animal proteins - eggs, milk, meat, fish. More than 90% of amino acids from animal proteins are absorbed in the intestine.

Incomplete proteins do not contain or contain insufficient amounts of one or more essential amino acids. It should be remembered that the lack of even one amino acid inhibits the inclusion of the rest in the synthesis of proteins and leads to the development of a negative nitrogen balance in the body. Most plant proteins are incomplete. Proteins of grain crops are deficient in lysine, cereals (except buckwheat) - in lysine and threonine, potatoes - in methionine and cysteine. In addition, the proteins of many plant foods are indigestible, tk. are protected from the action of proteases by a shell of cellulose (proteins of legumes, mushrooms, nuts). From proteins plant origin no more than 60-80% of amino acids are absorbed in the intestine. For example, only 30% of white bread proteins.

Although vegetable proteins have a lower nutritional value compared to animal proteins, they can be used to obtain full-fledged proteins. amino acid composition mixtures, by combining different herbal products. For example, corn and beans, rice and soybeans.

To optimally meet the body's need for amino acids, a combination of vegetable and animal proteins is desirable.

daily requirement : not less than 1gkg of body weight, i.e. 60-80

food sources are presented in table 1.

Table 1.

Causes and manifestations of protein deficiency.

The most common reasons protein deficiency are:

- low energy value (poverty) of the diet, leading to the expenditure of proteins for energy needs;

- diseases that lead to disruption of the processes of digestion, absorption or utilization of food proteins.

Manifestations of insufficiency:

- Decreased efficiency and resistance of the organism to infections;

- deterioration of the digestive function;

- anemia, muscle atrophy, edema.

In children protein deficiency in nutrition leads to the development of pathophysiological reactions in the following sequence:

1. violation of nonspecific resistance of the body;

2. violation of the body's immunological resistance;

3. decreased glucose tolerance due to insulin deficiency;

4. violation of the synthesis of growth factors and growth retardation;

5. energy insufficiency (depletion of carbohydrate and fat depots, catabolism of tissue proteins);

6. deficiency of body weight (hypotrophy).

Protein deficiency during prenatal development and in the early postnatal period leads to the fact that the body does not accumulate the required number of cells and supracellular structural elements in the brain, heart, stomach, intestines, lungs, kidneys, adipose tissue, i.e. the memory contained in the genome is not realized. Children are born with a predisposition to certain chronic diseases.

Excess proteins in the diet leads to an overload of the liver and kidneys with nitrogen metabolism products, increased putrefactive processes in the intestines, accumulation of nitrogen metabolism products in the body with a shift in pH to the acid side.

Balanced diet is a diet that satisfies daily requirement the body in energy, and also maintains an optimal balance of trace elements and vitamins. With a balanced diet, the body develops, grows and functions normally.

It should be borne in mind that an excess of nutrients can disrupt the functioning of our body in the same way as a deficiency. Therefore, it is wrong to assume that a balanced diet is a diet that is followed only during the period of weight loss. Today we will look at the basic principles of a balanced healthy diet, show you how to make a balanced diet, and describe the basic requirements for a balanced diet for a week.

Basic principles of proper balanced nutrition

Many people think that a proper balanced diet is a special diet in which all harmful products. However, this is an erroneous opinion, because if you exclude harmful foods from your diet, you still do not ensure its usefulness.

A balanced rational diet is to maintain the required amount of trace elements and vitamins that the body cannot synthesize, so they must come with food. Such nutrition is sometimes equated with diets, but not all balanced menu promotes weight loss.

Let's list the main principles balanced diet flax nutrition:

energy correspondence - each person has his own need for energy. IN healthy body 1300-2000 kcal should be supplied daily. If this threshold is exceeded, then our body accumulates excess weight, and with a lack of calories, the body will receive energy from its own fat reserves, which will lead to weight loss;
a certain ratio of fats, carbohydrates and proteins, which is determined by the formula 1:4:1;
optimal balance of trace elements and vitamins: it is important to know that excess is harmful for the body useful components, and disadvantage;
the correct distribution of the calorie content of the diet - 25% kcal for breakfast, 50% kcal for lunch, 25% kcal for dinner.

To comply with the above principles, you need to know the calorie content of food consumed, the mass of products, the quantitative content of trace elements and vitamins in the products that are used for cooking. When planning a balanced diet rational nutrition the person's age, gender, lifestyle and general condition should be taken into account.

Balanced diet for weight loss: how to make a diet

Losing weight with proper balanced nutrition is a rather long process, but very useful and effective.

With a balanced diet for weight loss, it is necessary to reduce the calorie content of the diet, however, such significant restrictions as when following a diet are unnecessary here. Low-calorie proper nutrition will help activate the metabolism in the body, burning internal reserves of fat.

With such weight loss, you do not have to give up cereals and flour products, protein and dairy products. However, it is necessary to limit the amount of food consumed, choose the most beneficial way for the body. heat treatment products. For example, in order for the body to receive the maximum amount of nutrients from fruits and vegetables, it is better to eat them raw, boiled or steamed.

With a balanced diet for weight loss, it is necessary to reconsider the principles of drinking liquids - for normal functioning Our body needs about one and a half water every day. Packaged fruit juices, carbonated sweet drinks are best excluded. Do not drink alcohol as alcoholic drinks awaken a strong appetite.

When you reach desired result, you can gradually increase the caloric content of the diet - this will help you not gain weight in the future.

Nutrition menu and its variations

In order for the body to receive a sufficient amount of nutrients, you need to include a variety of products - cereals and flour products, protein and dairy products, legumes, fruits and vegetables.

Meals should be frequent, while portions should be small. Be sure to add whole grain varieties of bread to the menu, pasta durum wheat, brown brown rice, low-fat dairy products.

From meat products it is better to choose red lean meat, white poultry meat, lean varieties fish. Legumes and vegetables should make up at least 50% of the diet. Best for cooking fresh food, exclude canned and frozen.

Rational nutrition for a week

Below we give an approximate weekly diet of a balanced diet for weight loss:

bread, cereals - up to six servings per week, and if you prefer ready-made breakfast cereals, then reduce the number of servings to three;
six servings of low-fat dairy products or three servings of low-fat;
three servings of lean red meat and two servings of white meat or fish;
up to five servings of legumes and vegetables, at least two servings of fruit daily.

With a balanced diet, well-being will gradually improve, metabolism will be activated, unpleasant feeling heaviness in the stomach. A balanced diet will improve your health.

A balanced diet is one that is fully and in the right ratio provides the body with all nutrients: proteins, carbohydrates, fats, vitamins, trace elements and minerals. You need to eat with it in small portions and according to a regimen consisting of 4-5 meals. In addition, it must take into account the age and individual energy needs of each person.

Basic rules for a balanced diet

A balanced diet is one in which the daily ratio of fats, proteins and carbohydrates is 1:1:4. To do this, you can imagine a plate conditionally divided into 3 identical parts: two of them should be filled with carbohydrates, and the rest should be equally divided between proteins and fats.

A balanced diet must be varied. It includes:

lean meats and fish;
vegetables, legumes and greens;
fruits and berries;
all kinds of nuts;
fat-free and low-fat dairy products;
whole grain and rye bread;
durum wheat pasta;
cereals;
bran;
all types of tea, still water, compotes, fresh juices and smoothies.

Keeping a balanced diet is essential to keep alcohol consumption to a minimum and not to smoke. In addition, do not abuse salt and sugar when cooking. Fried, fatty and very spicy foods can be eaten no more than once a week. Products can be boiled, stewed, baked in foil and steamed. Raw vegetables and fruits are healthier than cooked ones.

A balanced diet completely excludes fast food and sugary carbonated drinks. You also need to be careful with confectionery, baking, coffee, pickled and canned foods. It is better to give preference to dark chocolate. Spices and seasonings should be used sparingly.

All products in a balanced diet should be natural, clean, of high quality and fresh. Prolonged storage in the refrigerator destroys useful material. It is better to forget about mayonnaise, replacing it with vegetable oils and lemon juice.

The total daily amount of calories consumed with a balanced diet cannot exceed the established maximum limit of the norm for a certain age, gender and physical activity. Basically, this figure is in the range of 1200-2000 kcal. About 40-45% of them should be for breakfast.

In the two options for a balanced diet below, the diet is allowed to change slightly, based on your taste preferences. You can also compose it yourself, but at the same time observing all the rules and recommendations.

A sample menu of a balanced diet for a week for weight loss

Breakfast: a glass of fresh juice or water on an empty stomach, oatmeal on water with honey and chopped nuts, rye bread.
Lunch: steamed or fish stew, unsweetened tea, boiled potatoes with herbs.
Afternoon snack: kefir.
Dinner: Steamed any non-starchy vegetables.

Breakfast: 90-110 g low-fat cottage cheese with dried fruits, green tea, hard boiled egg.
Second breakfast: any berries grated with a spoonful of honey.
Lunch: 40-60 g boiled veal, vegetable soup, fresh
Afternoon snack: any unsweetened fruit.
Dinner: low-fat cottage cheese or kefir, half a ripe avocado.

Breakfast: a couple of cereals or toast with low-fat cheese, tea with lemon balm, mint or ginger.
Second breakfast: large orange.
Lunch: 140-210 g boiled chicken, steamed broccoli or asparagus, citrus fresh.
Afternoon snack: kefir.
Dinner: rye bread and vegetable salad.

Breakfast: a couple of cereals, low-fat yogurt, fresh juice.
Second breakfast: dried fruits or berries grated with honey.
Lunch: tea with lemon, vegetable salad, 130-160 g of baked or boiled fish (preferably red).
Afternoon snack: 70 g of cottage cheese.
Dinner: boiled chicken breast with fresh herbs.

Breakfast: green tea, a couple of slices of low-fat cheese, any porridge cooked on water with dried fruits.
Second breakfast: natural unsweetened yogurt.
Lunch: light soup or chicken bouillon, steam vegetable saute (zucchini, carrots, red peppers, herbs, eggplants, onions, etc.).
Afternoon snack: kefir.
Dinner: 140-160 g fish fillet or low-fat cottage cheese.

Breakfast: 90-110 g of boiled chicken, green tea, grain bread.
Second breakfast: medium apple.
Lunch: vegetable salad with feta cheese, 140 g pasta with tomato paste, tea with mint or fresh.
Afternoon snack: choice of grapefruit, orange, mango, peach.
Dinner: fermented baked milk and a protein shake or unsweetened drinking yogurt.

Breakfast: muesli, apple, water or fresh juice.
Second breakfast: any mixture of nuts and dried fruits.
Lunch: 140-160 g of lean meat, steamed cauliflower and broccoli, still water.
Snack: fat-free yogurt or kefir.
Dinner: bean and red pepper salad.

The presented version of the menu of a balanced diet will help to gradually lose weight, while providing the body with all the nutrients it needs. In addition to these products, it is very important to drink at least 1.5 liters of water (still) daily.

A sample menu of a balanced diet for a week to maintain weight at the same level

Breakfast: tea and cottage cheese with any dried fruits.
Second breakfast: natural drinking yogurt and a large orange.
Lunch: buckwheat with lean boiled meat, vegetable salad (preferably with linseed oil), a slice of whole grain bread.
Afternoon snack: a handful of almonds and pomegranate juice.
Dinner: any stewed vegetables (at least 3 types).

Breakfast: 2-4 slices of cheese Herb tea, any porridge with honey and grated fruits or berries.
Second breakfast: large apple and walnuts.
Lunch: soup meat broth, steamed or baked fish, a slice of yeast-free bread.
Afternoon snack: kefir.
Dinner: Greek salad or salad of any fresh vegetables, boiled chicken.

Breakfast: toast, omelet from 2 eggs, fresh juice.
Second breakfast: ripe avocado.
Lunch: spaghetti with herbs and sauce, mushroom soup.
Afternoon snack: cottage cheese.
Dinner: a serving of stew or boiled meat with vinaigrette.

4th day of a balanced diet

Breakfast: tea, curd cheese, muesli with milk.
Second breakfast: a maximum of a couple of glasses of any berries.
Lunch: lasagna or paella, spinach cream soup.
Afternoon snack: unsweetened drinking yogurt.
Dinner: salmon baked in foil with herbs.

Breakfast: tea with lemon, oatmeal with honey and chopped almonds.
Second breakfast: smoothies.
Lunch: boiled or stewed potatoes with carrots and herbs, chicken broth.
Afternoon snack: cottage cheese.
Dinner: a couple of slices of bread with bran, salad from seaweed and seafood.

Breakfast: a couple of toasts with low-fat cheese, fresh.
Second breakfast: ripe large pomegranate.
Lunch: boiled beans with lean boiled meat.
Afternoon snack: a handful of any dried fruit.
Dinner: vegetable salad seasoned with vegetable oil.

Breakfast: milk and buckwheat porridge.
Second breakfast: a handful of hazelnuts.
Lunch: tomato, vegetable soup, boiled fish or meat, a slice of whole grain bread.
Afternoon snack: large grapefruit.
Dinner: any fresh juice and carrot casserole.

In addition to the above, in the daily diet of a balanced diet for a week, you must add at least 1.5 liters of pure non-carbonated water.

The theoretical side of a balanced diet

A healthy lifestyle, which calls to follow come from everywhere, includes not only the rejection of bad habits, physical exercise, positive thinking, but also a balanced diet. The statement: “Our health is in our hands” is not without meaning, because a person’s lifestyle is 50% more likely to go to the hospital for the help of qualified specialists.

As they say, rely on medicine, heredity and ecology, but don’t make a mistake yourself!

If we talk about a balanced diet in general, then we should highlight the following "golden rules" or the principles of this, without a doubt, worldview:

Water is the source of life, so it daily use in an amount of 1.5 liters is not just another problem for losing weight, but a necessity.
As building material cells and tissues of living organisms are proteins and minerals: their inclusion in the diet is mandatory.
Fats and carbohydrates help the human body not to faint from a lack of strength and energy: in order to make the next approach to gym should be refreshed.
Vitamins and trace elements are responsible for metabolism.

This is the information that slowly leads to the essence of the theory of balanced nutrition: the inclusion of a certain amount of all types of nutrients in the daily menu.

food according to the pyramid

A pyramid divided into sections with products helps to visually represent a balanced diet. Moving from the base to the top, you can get acquainted with the food, the use of which should be in or out of priorities.

The basis of the pyramid of proper balanced nutrition is cereals or grain foods. Cereals, bran or grain bakery and pasta.

The useful plant fibers, minerals, vitamins and carbohydrates contained in cereals make them indispensable elements of proper nutrition. Daily rate within 200 grams.

A step above are fruits and vegetables. The composition of the second component of the pyramid includes vitamins, minerals, fiber and vegetable fiber.

The fruit or vegetable part on the plate should be about 50% of its area. For fruits and vegetables, there is an approximate daily limit of 4.5 cups.

The third position from the bottom is occupied by products of animal origin. Meat, dairy and seafood contain protein, the existence of a person without which for a long time is impossible.

Legumes, nuts, seeds come to the aid of vegetarians.

The top of the pyramid includes all the "negative" foods, the use of which, with proper nutrition, must be minimized. They are fatty, sweet and salty foods, alcohol.

A rational balanced diet is 3-4 meals, the intervals between which should not exceed four hours (with the exception of sleep). With three meals a day, breakfast is about 30% of the total calories, lunch is up to 50%, and dinner is 20%.

A quarter percent of the daily calorie intake is given to breakfast with four meals a day, about 15% to lunch, about 45% to the daily and about 15% evening receptions food.

The components of the dinner plate should be dominated by fruits, vegetables, sour-milk products. Meat, fish, beans, hot spices, caffeine and chocolate as the main triggers nervous system postpone until tomorrow.

Diet and balanced nutrition: differences

A balanced diet, even for weight loss, is not a diet. Of course, the action of the diet provides people from all over the world to lose weight. overweight in a matter of time, but did they think about the consequences ...

Dangers to warn human body at the exit from most diets are excluded with proper nutrition. A balanced diet is a way of life in which a person does not experience stress on the way to achieving the goal of a healthy and strong body.

A feature of diets is the restriction in the consumption of certain substances: proteins, fats or carbohydrates. Due to the shock experienced by the body, there is a sharp decrease in weight, which, after the restoration of the usual diet, returns as quickly as it left.

Meanwhile, the principle of proper nutrition is to provide the body with all the elements necessary for healthy life. The main thing is to maintain balance and adhere to proportions.

You can learn about the basics of a balanced diet from the video.

How to switch to proper nutrition

A clean balanced diet is impossible without tracking the amount, energy value and nutritional value of food (in other words, subtraction of calories), the quality and regularity of meals, calculation of fluid intake and energy expended.

Basics:

Variations of meals for proper nutrition

To your attention, 5 menu options for each meal, which can be distributed over the week!

So, as a breakfast with a balanced diet, use:

oatmeal with the addition of honey, nuts, fruits;
diet pancakes from chopped banana and chicken egg;
fat-free cottage cheese, combined with herbs and cucumber;
omelet from chicken eggs, tomatoes, peppers and mushrooms;
muesli with dried fruits, seasoned with yogurt.

Feel free to dilute your morning meals with glasses of freshly squeezed juice, tea or coffee without the addition of sweeteners.

When merging proper nutrition and lunch, the following variations are obtained:

baked potatoes with vegetable salad;
brown rice seasoned with stewed vegetables;
chicken fillet in addition to white cabbage salad;
boiled beef with beans stewed with vegetables;
steamed vegetables and fish;

Drink a glass of tea or water 10-15 minutes before eating: this way you will reduce your appetite and, accordingly, the amount of food you eat.

Complete your gastronomic routine using the options:

vegetable salad with red onion and cheese;
boiled lean meat with fresh herbs;
buckwheat+ fruit;
fruit and nut assortment;
mix of vegetables, fruit.

Have snacks between main meals. Depending on hunger, for lunch or an afternoon snack, according to the rules of a balanced diet, fruits, bars, cottage cheese, dried bread are consumed.

Balanced menu for vegetarians

Vegetarianism is divided into several additional currents that allow or prohibit the consumption of dairy products and eggs.

Strict vegetarianism, which involves compiling a menu of food exclusively of plant origin, is called veganism and requires considerable attention: if you miss the slightest mineral, vitamin or protein type, a vegetarian can die or stock up a wide range health problems.

Therefore, the process of creating a vegetarian menu must be approached with intelligence and responsibility.

Vegetarian breakfast options:

boiled buckwheat with onion-carrot roast;
mixture of barley and barley porridge, jam;
oatmeal / flakes with fruit;
semolina and banana;
cheese pancakes smeared with jam;

For lunch ideas for animal-free people, consider:

vegetable soup, carrot and nut salad;
beans stewed with vegetables, cabbage salad;
cheese and vegetable soup;
cucumber salad with greens, pea or chickpea soup;
sea kale in addition to mushroom soup.

Evening meal according to vegetarian menu may consist of:

Planning to go vegan? Start with a smooth rejection of meat, then dairy products and eggs.

How to lose weight with a balanced diet

Lose weight without hunger - this is how proper nutrition works. No harm to health!

Saturation only vitality, inspiration and energy.

Slimming with a balanced diet for weight loss will be more effective when included in the diet more vegetables with fat-burning properties: turnips, cabbage, carrots, corn.

The fact is that the difficulties that the body encounters when digesting these gastronomic fat burners make it spend more energy than it receives.

It is important to focus on fresh vegetables with a fibrous structure (peppers, zucchini) and greens. Completely exclude sweet, starchy foods and fried foods.

Put a taboo on semi-finished products and products of the meat processing industry.

In addition to the new diet, connect physical activity: losing weight according to the “training + proper nutrition” scheme is considered the most optimal and harmless to health. The main thing is to choose your favorite sport ( hiking, cycling, tennis, dancing) and exercise regularly, adhering to the rule: physical activity a few hours before meals.

Use video tutorials mobile applications for workouts or illustrative photos of exercises on the Internet. Sign up for a nearby fitness club - be active.

In order to create a balanced menu for weight loss, stick to the variations of dishes listed above and do not forget about the “golden truths”.

Through the mouths of the people...

Proper nutrition is a panacea for excess weight. I went into hibernation as a plump teddy bear, and in the spring I woke up as a charming little inch, and all thanks to what? Of course, proper nutrition. Minus thirteen kilograms in three months.

- Valeria, 31 years old

I personally have problems with overweight Never was, and here with a skin - were. It was always embarrassing that a 20-year-old girl like me could not get rid of the unfortunate acne on her face. Supplements, masks, scrubs - nothing helped. But as soon as she set about changing my, literally, inner peace everything is gone. Within a few months I was able to give up. foundation, concealer, etc.

- Tatiana, 25 years old

You can learn about a balanced diet from the point of view of a vegetarian from the video.

In contact with

Although everyone has favorite foods and people require different amounts of calories, the basic rules of a balanced diet are good for everyone. A balanced diet provides the body nutrients, which are contained in various types foods, and may even promote weight loss, promote heart health, and reduce the risk of developing side effects various chronic diseases.

Steps

Diversify your diet

Make sure that the main dishes consist of half vegetables and fruits. Whole vegetables and fruits should make up half of a balanced diet. Try to eat 1-2 cups of fruit and 2-3 cups of vegetables daily.

Eat whole grain foods. About a quarter of a balanced diet should consist of grains, and at least half of these foods should be made from whole grains, not refined grains. Include foods made from wheat, rice, oats, corn, barley, and other grains in your diet.

Diversify your protein sources. To ensure that your body gets all the nutrients it needs, eat a variety of protein food. Try to protein products made up about a quarter of your diet.

Add some low-fat dairy products to your diet. Eat and drink dairy products to get calcium, which is found in cow's milk. Choose low-fat dairy products to reduce your fat intake.

Balance your diet

Eat your breakfast properly. Eat enough food for breakfast different groups and thus activate the metabolism for the whole day.
Plan ahead for lunch and dinner. Buy healthy foods a week ahead. Cook multiple meals to eat throughout the week, or eat leftovers the next day to fuel healthy food and save time at the same time.
- For a quick lunch, you can make a sandwich with two slices of whole grain bread, lettuce, onion, tomato, a slice of low-fat cheese, and a few pieces of meat that were left over from last time. Add to this a salad with a couple tablespoons (30 milliliters) of dressing and a glass (250 milliliters) of 100% fruit juice.
- For a balanced dinner, try 1 cup boiled carrots, 1 cup steamed green beans, 1 cup boiled brown rice, and a slice of grilled pork. Wash it all down with water or low-fat milk.
- When planning meals and purchasing necessary ingredients Avoid buying packaged and processed foods, sugary sodas, salty snacks, and sugary desserts. To achieve a balanced diet, it is better to eat wholesome natural rather than processed foods.
Remember to balance your snacks. Don't forget to snack between meals and try to make them as healthy as possible. Although it is not necessary to include all the main types of food in every small meal, every snack should contain more than one type of food.
- For example, try snacking on apple and celery slices. At the same time, dip them in peanut butter - this way your body will receive a portion of fruits and vegetables, as well as some protein and fat.
- Snacking can be a great way to get all the nutrients you need throughout the day if you feel hungry between meals or are unable to include all types of foods.

Consider your nutritional needs

. Determine your daily calorie allowance and the corresponding amount of food based on your age, sex, height and level of physical activity. At the same time, follow the recommendations of the specialists of the Ministry below. Agriculture USA.
- Keep in mind that the “ideal” number of calories can vary greatly depending on whether you want to lose or gain weight, get more of those nutrients that you are lacking, or due to your health condition.
- Each meal should be balanced and contain a proportional amount of food. different type. For example, don't replace protein with something else in an attempt to increase your calorie count, or don't stop eating certain foods in order to cut calories.
Be sure to check with your doctor if you have any health concerns. Visit your doctor regularly and consult with him about your acute or chronic diseases. Talk to your doctor about your diet and what to avoid and what can change the balance of staples in related diseases.
- For example, diabetics may be advised to eat more products from whole grains, not processed grains, and limit your intake of fruits and fruit juices. At high level cholesterol and heart disease, it is recommended to reduce the daily allowance of animal products and fats. If you are trying to lose weight, you can put more emphasis on vegetables and limit your intake of butter and vegetable oil, and also add less cooking fats and sugar to dishes.
- Never assume that general knowledge about your disease is sufficient when considering how to change your diet, and be sure to consult a specialist about this.
- As a general rule, diets that involve complete failure from products of any of the main groups. For most people, eating a varied and nutrient-dense diet that is low in calories and fat is enough to lose weight.