How to balance food and always look 100%
For some reason, people seldom blame their nourishment for poor health, skin problems, fatigue and illness. They talk about heredity, environmental pollution, stress, and lack of time to rest. Naturally, all these factors influence our health and appearance. But our diet plays a significant role in this case. As they say in the famous saying: "You are what you eat." And this is an indisputable truth. This article describes how to balance nutrition in order to be healthy, energetic, and always look your best.
What does "balance food" mean?
Probably, everyone has his own opinion on what needs to be eaten, and what it is better to give up. However, having even a clear idea of the ideal diet, only a few stick to it daily. The reasons can be very different: someone can not give up sweets, someone does not have time to eat normally during the day, but someone does not have enough money to eat as we would like.Let's see how to find a middle ground in this matter. What is a balanced diet? Proteins, fats, carbohydrates, which we get from food in the required quantity and the recommended proportions. The diet of an ordinary person should consist of about 30% of proteins, 25-30% of fats and 40-45% of carbohydrates. Thus, in order to balance the diet, you only need to create a menu that is close in composition to these values.
Which products are preferred?
At the expense of what products is it better to get certain components? After all, carbohydrates and fats, for example, are abundant in sweets and baking, and proteins - in meat. But from such nutrition you will not only not get enough energy, but on the contrary, you will feel lethargy and irritability, and skin problems are guaranteed. Here is a list of what you need to include in your daily diet in order to "recruit" the necessary amount of all the elements and provide the body with a balanced diet. For the week of the proposed products can make a varied, tasty and healthy menu. It should include:
- poultry meat, eggs, fish (including fat);
- unrefined cereals (buckwheat, brown rice, rolled oats);
- legumes (beans, peas, lentils, chickpeas);
- fresh vegetables, rarely stewed or baked;
- fresh fruits and berries;
- low-fat dairy and fermented milk products (especially cottage cheese, kefir, yogurt, cheese);
- nuts and seeds, dried fruits - in moderation;
- honey, jams, jelly, marmalade, marshmallows, dark chocolate - sometimes.
How to make a menu for the day?
How does all this "fit" in the diet of one day? Naturally, do not eat meat and fish in one day, seizing their pasta and potatoes. In general, it is enough to consume meat 2 times a week, on other days, eat fish, seafood, legumes (they are also rich in protein). For example, in the morning have breakfast with oatmeal with honey and nuts (options - granola, cottage cheese with berries); at lunch, eat something protein and vegetable salad (or cereals, pasta with vegetables); make dinner light (yogurt and fruit, vegetables with cheese or cottage cheese, seafood). You can eat a handful of nuts, some fruit, a glass of kefir. Believe me, with this menu you will not experience hunger, but the stomach will not suffer from heaviness and indigestion. As you can see, balancing nutrition is not at all difficult. In addition, all the products available (except that fish and seafood are expensive, and not all).
But what about sweets?
And some more tips on sweets.Many people simply cannot imagine a day without anything tasty. If you are one of them, then allow yourself during lunch or after dinner a couple of pieces of dark chocolate, drink tea with honey or natural jam, eat a few marmalades. But as for the "hazards", they are still valid.