Eating properly, fortunately, is a concern that is becoming a bigger trend. Many people show their interest every day in following a balanced diet to achieve and enjoy good health.
Here is the worst combination: what we eat and the amount of food together in addition of sedentary lifestyle.. All this leads to obesity, diabetes, cancer and cardiovascular diseases.
So what’s a balanced diet? It’s one which we obtain all the nutrients necessary for our body to function properly and help us to prevent certain types of diseases. There is not a single balanced diet for everyone*. Each person has a different energy expenditure depending on the lifestyle and gender. For example:
- A person of 25 years who exercises 20 hours a week will not have the same energy and nutritional needs as a person of 50 who only performs 4 hours a week.
- It won’t be the same for a marathoner than for an athlete of strength.
*Each person must follow individual guidelines adjusted to their requirements.
In general, you can establish the following proportions for a balanced diet:
Carbohydrates: complexes are the most efficient source of energy and should be the most abundant nutrient in a balanced diet. These complex carbohydrates come from cereals and legumes mainly. In lesser degree of vegetables, vegetables, seeds and nuts.
Total carbohydrates per day: 55-65% of nutrition intake.
Fats: the most beneficial are the unsaturated ones, which come from vegetable oils, seeds, nuts and fish.
Total fats per day: 25-30% of nutrition intake
Proteins: to obtain proteins of high biological value it is necessary either to consume meat or fish, or to combine cereal (75%) + legume (25%) + seeds and nuts.
Total protein per day: 10-15% of your nutrition intake
Vitamins and minerals: the main sources of vitamins and minerals are in the fruit and raw and fresh plant elements.
The official Healthy Plate, created by the Harvard School of Public Health. It is a guide to create healthy and balanced meals.
1. The meals should be rich in vegetables and fruits – ½ of the dish: add color and variety to your dish, and remember that the potatoes do not count as vegetables in the Healthy Plate.
2. Choose whole grains – that occupy ¼ part of the dish. Quinoa, brown rice, oats, spelled …
3. Add ¼ of the protein dish – fish, chicken, legumes, nuts are versatile sources of protein. If you consume meat, limit red meats and avoid processed meats such as bacon and sausages.
4. Healthy vegetable oils.- Priority olive oil cold pressed. Avoid partially hydrogenated oils, which contains unhealthy trans fats.
5. Drink water – avoid sugary drinks, and limit dairy to one or two servings a day.
6. Stay active!