A balanced diet model suggests combining micro and macro nutrients adequately to meet the body’s requirements and, in turn, help maintain a healthy weight. More and more people are becoming aware of the importance of eating a balanced diet. Although for many years “miracle” regimes were popular as a way to lose weight, nowadays there is more preference for healthy eating permanently.
These Eating plans seek to adapt to the requirements of each one without making nutrient restrictions. In addition, they provide the necessary energy for physical and mental functions, and affect the prevention of a wide variety of diseases. With so many ideas about diet that have emerged over time it is normal to not be clear what it means to have a balanced diet. Therefore, we want to share its main characteristics and some recommendations to improve it.
What is a Balanced Diet?
Eating a balanced diet means choosing a type of diet that provides all the macro and micro nutrients that the body requires. In other words, it is a complete and varied plan, in which you can eat “a bit of everything”, but in its proper measure.
Likewise, it is about knowing how to make good food choices, avoiding those products that may be harmful. While it does not imply following a strict regimen, it does suggest combining food adequately and avoiding excess calories. On the other hand, it is important to emphasize that these Eating models take into account several factors of each person. For example, they seek to adapt to the individual’s age, health status and current weight. So, the general recommendation is to design them by the hand of a nutritionist or expert.
Other basics of the balanced diet are:
- First, make up to five meals a day, three main meals and two snacks.
- Also watch the portions and properly combine carbohydrates, proteins and fats.
- Do not exclude any group of nutrients.
- Also avoid all extremes, not much, not little.
Recommendations for a Balanced Diet:
The first advice to take a balanced diet is to understand that it is not about eating healthy for a few days. Unlike miracle or hypocaloric plans, these models of nutrition seek to make people understand that healthy eating is a way of life. Therefore, first of all, the concept of “diet” must be changed, defining it as a permanent and irreplaceable habit. What can you keep in mind to improve it? Although it seems impossible, there are many recommendations to follow this way of Eating.
“Eating a balanced diet is not synonymous with eating tasteless or monotonous dishes”.
Far from this, is to ensure an adequate supply of essential nutrients, incorporating all types of food in the usual meals. Then, in general, it should contain:
- Whole grains
- Legumes (lentils, chickpeas, beans, etc.)
- Nuts and seeds
- Fish and seafood
- Low-fat dairy
- Healthy oils (olive or canola)
- Fresh fruits and vegetables
- Lean meats
Control Portion Sizes
It is common for some people to choose to eat hearty dishes, even double what is recommended. However, if the idea is to eat a balanced diet, it is essential to control the size of the portions.
- Ideally, divide them into five or six meals a day.
Make Healthy Snacks
Monitor the food consumed in the snack is crucial to obtain good results when a diet. So things, if the goal is to lose weight or improve the quality of life, it is time to put aside the processed snacks full of calories.
Healthy alternatives to eat between meals include:
- Natural yogurt with fruit or nuts (portion of 30 grams)
- Oats with nuts and seeds
- Fruit salad
- Sticks or skewers of vegetables
- Plant milks
- Sandwiches without dressings or fat additives
Limit the Consumption of Processed and Sugars
One of the biggest obstacles to eating a balanced diet is the large amount of processed products and sugars in the market. While it is not impossible to find organic foods, all those options are a “temptation”. However, considering that they lack essential nutrients and are a “pump” of calories, it is best to limit them as much as possible. Some of the most consumed options are usually:
- Embossed meats
- Canned food
- Candies and pastries
- Packaged chips
- Refined bread
- Sugar and energy drinks
Drink Plenty of Liquid
Drinking water every day is one of the habits that should complement the diet. This healthy drink, in addition to the infusions and natural juices, keeps the body hydrated and prevents decompensation. Among other things, it affects the proper functioning of vital organs and thus favors important processes to detoxify the body and lose weight. Therefore, the ideal is to consume about 2 liters a day.
To summarize, a balanced diet is the best way to guarantee the adequate supply of essential nutrients. It does not imply putting aside nutritional groups and suggests making healthy, calorie-controlled dishes. Are you already following this Eating model?
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