Balanced Diet seems like an easy task at first glance. However, some do not have the correct information and often confuse what is right and what is not at mealtime.
In this way, “magic” eating plans that promise to lose weight or have the desired shape become one of the worst allies.
The “balanced diet or detox diet” is usually one of the most used methods to achieve this.
Though the intake of juices, teas, raw fruits, and vegetables that contain low carbohydrate foods.
So they seek to detoxify the body, without taking into account the risks involved in eating in this way.
To this, we can add those who do not consume gluten, a fashion that, in general terms, would not seem to be a danger to anyone.
The truth is that celiacs are the ones who, due to their intolerance to this protein, must eliminate everything that contains wheat, oats, barley, and rye.
Unfortunately, some do not suffer from this disease and continue this trend.
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Restricting Food or Balanced Diet has Consequences for the Body
So when it comes to eating healthy. And it doesn’t mean that meals should be tasteless, low in calories, and fat-free.
Incorporating different types of nutrients daily is necessary to ensure that the body finds the correct harmony, without having to resort to “extreme” methods.
Eating a few carbohydrates and nutrients increases the feeling of hunger and anxiety.
Keep in mind that the prohibition of certain foods does not help. But instead generates a desire that is difficult to stop.
Every time a person consumes excess food for a short period, what causes is more desire and lack of control for that product. Cotton Kurta
The same happened when eliminated from the diet. So the aspiration to eat that food increases, and there is a “rebound effect.”
The key to Good Health is to Achieve a Balanced Diet that Contains a Wide Variety of Nutrients
Vegetables and fruits, dairy products, complex carbohydrates. And such as rice, potatoes, sweet potatoes, corn, bread and flours, lean meats and unsaturated fats, nuts, avocado.
Vegetable olives are some of the options that do not. And they may be absent at mealtime.
Nutritionist Agustina Murcho explained that during the day and every day. So you should consume half a plate of carbohydrates, half of the protein, and one whole of vegetables.
Something important is that the amounts and the occurrence of each food be subject to a lot on each one. So to know how much to eat, we must consult a specialist, he assured.
And additional: The sign is that each proportion contains that variability. So in this way, it provides much more satiety to the body, and there is no imbalance.
Eight Essential Guidelines for a Healthy and Balanced Diet
For a diet to be healthy and balanced. So it must contain all the nutrients and inadequate amounts so that a person has all his needs covered and is not lacking.
This Community of Madrid nutrition guide points out that proteins. So carbohydrates and fats are the only nutrients that provide energy or calories.
Need to be taken every single day in quantities of several grams.
Vitamins and minerals required in smaller proportions. And vitamin C and zinc, it should only take a few milligrams. Also, even less would have to ingest vitamin B12 as folate or vitamin D.
To Achieve These Goals, the Balanced Diet must follow these Tips:
1) Variety of Foods to Maintain Well Balanced Diet
The range of nutrients obtained by eating all kinds of food. So they must be added from all groups (cereals, fruits, vegetables, oils, dairy products, meats, etc.), And since no food contains all the necessary nutrients.
2) Eat more Fruits and Vegetables To Achieve Good Balanced Diet
The diet must include a large amount of plant-based foods, taking those of animal origin in moderation.
A clear example is a Mediterranean diet. And which promotes the consumption of cereals, fruits, vegetables, and legumes, fiber.
It also includes fish, olive oil, and the moderate intake of meat and fats of animal origin.
Vegetables contain water, carbohydrates, fiber. And on the contrary, they do not have much fat and no cholesterol.
They also have almost all water-soluble minerals and vitamins.
3) Reduce the Intake of Industrial Pastries
Industrial pastries, sweets, snacks, sausages, ice cream, or fast food eaten. But in great moderation.
4) The Adequate Proportion of each Food
It is important to eat everything. But also in the right portions. Besides the Spanish Society of Family and Community Medicine (Semfyc), suggests in this guide the rations be taken from each food.
Fish and Shellfish
- 3-4 servings a week
Lean Meats
- 3-4 servings a week
Eggs
- 3-4 servings a week
Vegetables
- 2-4 servings a week
Nuts
- 3-7 servings a week
Milk, Yogurt, and Cheese
- 2-4 servings a day
Olive Oil
- 3-6 servings a day
Vegetables
- 2 servings a day
Fruits
- 3 servings a day
Bread, Cereals, Rice, Pasta, and Potatoes
- 4-6 servings a day
Water
- 4-8 servings a day
Wine or beer
- Optional and moderate consumption
Physical activity
- Daily (at least 30 minutes)
5) Moderation in the Quantities Consumed
The diet must provide the amount of energy necessary for the proper functioning of the body.
Also, it is advisable to eat moderately to avoid obesity.
This measure prevents diseases related to excess weight. And such as high blood pressure, some cardiovascular diseases, diabetes, and some types of cancer.
6) Five Meals a Day
Another key to a healthy diet is the correct distribution of food. Also self recommends five meals a day (breakfast, snack, lunch, snack, and dinner).
7) Make it Appetizing
A healthy intake does not have to be an effort for the person. So It designed in such a way that it is vibrant and appealing to the person taking it.
Otherwise, following her would become very difficult, and she would probably end up leaving.
8) A Good Amount of Liquids
Though Semfyc indicates, water is essential for the maintenance of life. And suggested intake is 1 or 2 liters a day, about 4 to 8 glasses are.
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