With a balanced diet, the body receives all the necessary nutrients. Age, gender, and the nature of physical activity must be taken into account.
PRINCIPLES OF PROPER NUTRITION
Energy balance.
A diet balanced in chemical composition.
Compliance with the regime.
Energy balance is the balance between the consumption of calories and their intake into the body with food. In women and men aged 20-60 years, the main metabolism is ~ 1300 and 1500 kilocalories per day, respectively. Nutritionists recommend distributing the caloric content of the daily diet as follows:
breakfast — 25-30 %;
lunch – 30-35 %;
dinner — 20-25 %;
2nd breakfast, afternoon snack, snacks – 10-15%.
A balanced diet in terms of chemical composition is the right ratio:
proteins – 10-15 %;
fats – 20-30 %;
carbohydrates — 55-70%.
In practice, they use the “plate rule”:
1/4 of the plate is occupied by proteins;
1/4 – carbohydrates;
2/4 – vegetables with vegetable oil.
With a balanced diet, 95% of carbohydrates in the diet should be complex – rich in plant fibers. They are slowly digested, provide a constant level of energy, do not cause insulin emissions and the conversion of excess glucose into fat. The proportion of simple, fast carbohydrates in the diet should not exceed 5%.
The regime of proper nutrition is eating 3-5 times a day at approximately the same time in weight-balanced portions of 200-250 ml. The last meal is 2-3 hours before bedtime.
PROPER NUTRITION: PERMITTED AND PROHIBITED FOODS
The main products of the diet:
lean meat;
fish;
vegetables, greens;
legumes;
fruits, berries;
nuts;
dairy products;
whole grain and rye bread;
durum wheat pasta;
porridge;
bran;
tea, coffee, fresh vegetables, smoothies;
still water — at least 2 liters.
Dishes are prepared with a minimum of sugar and salt. The products are boiled, stewed, steamed, baked.
With proper nutrition, it is recommended to refuse:
from fried;
smoked meat;
pickles;
conservation;
fast food;
processed meat (sausages, sausages);
muffins, confectionery;
ketchup and mayonnaise.
HOW TO ACCUSTOM YOURSELF TO PROPER NUTRITION?
In order to accustom yourself to a balanced diet, it is necessary to plan the menu in advance, buy and prepare products. In order for the dishes to be varied and cause an appetite, nutritionists recommend experimenting with spices, combining different products. You should leave 1-2 favorite treats in the diet. The “right” sweets allowed in a small amount are bitter chocolate, apple pastille, natural jellies, marmalades and ice cream, dried fruits.
To cope with the feeling of hunger during the day, it is allowed to eat unlimited amounts of vegetables and fruits with negative calories. These foods are rich in plant-based dietary fibers, so when digesting them, the body spends more energy than it receives. These include:
celery;
rhubarb;
cabbage;
cucumbers;
asparagus;
radish;
green apples;
pineapples;
all kinds of greens and leafy salads.
Before going to bed, it is allowed to drink kefir.
A balanced diet is the basis of a high quality of life, health and active longevity.